When most people hear “blood sugar,” they think of diabetes. However, blood sugar levels affect everyone by influencing energy, hunger and long-term health. While fluctuations because of food, stress and physical activity are a normal part of the day, consistently elevated levels can mean prediabetes.
Learn more about blood sugar, prediabetes and simple steps to protect long-term health.
What is blood sugar?
Blood sugar – or blood glucose – is the body’s primary source of energy, carrying glucose through the bloodstream to all the body’s cells. Blood sugar, which is regulated by insulin, primarily comes from carbohydrates in foods and drinks. Healthy fasting blood glucose levels range from 70 to 99 mg/dL in adults.
Fluctuations in blood sugar levels are common, even for those without diabetes. They are a part of the body’s natural response to events throughout the day. Food, physical activity, stress and illness are the most common triggers of fluctuations in blood sugar levels.
According to the CDC, additional triggers include:
- Sunburn
- Artificial sweeteners
- Coffee
- Losing sleep
- Skipping breakfast
- Time of day
- Dehydration
- Nose spray
- Gum disease
All these factors can contribute to temporarily elevated blood sugar levels; however, consistently high blood sugar levels may signal prediabetes or Type 2 diabetes.
What is prediabetes?
In the U.S. alone, 115.2 million adults have prediabetes, representing more than 40% of the adult population.
Prediabetes means having consistently elevated blood sugar levels, but they are not yet high enough to be Type 2 diabetes. When ignored, prediabetes may progress into Type 2 diabetes, and increase the risk for serious health complications, including kidney failure, heart disease and stroke.
Common risk factors for prediabetes include:
- Weight
- Diet
- Inactivity
- Age
- Family history
- Race or ethnicity
- Gestational diabetes
- Polycystic ovary syndrome
- Obstructive sleep apnea
- Smoking tobacco
Those with risk factors for prediabetes can contact their healthcare provider about getting a blood glucose test. Blood glucose levels between 100 and 125 mg/dL usually mean prediabetes.
While a prediabetes diagnosis can be stressful, it’s important to remember that prediabetes is reversible, and prioritizing healthy habits can protect long-term health.
How to manage blood sugar
The best way to maintain healthy blood sugar levels is to eat balanced meals. The following are practical tips to create a balanced diet that stabilizes blood glucose levels:
- Eat low glycemic foods: Foods are given a numerical rating, 0 to 100, on the glycemic index based on how quickly glucose is absorbed into the bloodstream from that food. Prioritizing foods lower on the glycemic index can help keep blood sugar levels stable throughout the day.
- Follow the plate method: A balanced meal means a plate full of fruits and vegetables, lean proteins and whole grains. Healthy fats, fiber and protein all help stabilize blood levels, leading to fewer spikes and sugar cravings throughout the day.
- Go for walks after meals: Walking after eating not only aids digestion, but can help stabilize the body’s blood sugar levels. Just five minutes of walking can make a difference.
- Keep it simple: Cooking healthy, yet repeatable foods on a weekly basis can help with consistency.
- Pair carbohydrates with protein: Combinations like peanut butter and apples combine protein with carbs for a tasty, yet balanced snack. The goal of a balanced diet is not to avoid carbohydrates; it’s to balance them with other nutrients throughout the day.
Additional lifestyle choices that can limit the risk of prediabetes – and subsequently Type 2 diabetes – include an increase in physical activity, losing excess weight, managing blood pressure and cholesterol and not smoking.
Ashley Popovic is a registered dietician with Blue Cross Blue Shield of Michigan. For more health tips and information visit AHealthierMichigan.org.
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