Most people only deal with their blood sugar levels when they have diabetes. However, blood sugar levels are not only relevant for patients. With a proper diet, you can keep your blood sugar stable and thus increase your well-being while preventing various common diseases. What you should pay attention to and how you can optimize your blood sugar level can be found in this article.
What is blood sugar?
Blood sugar level, as the name suggests, describes the concentration of glucose in the blood. Glucose is, so to speak, the end product that is produced during the digestion of carbohydrates .
Glucose, also called glucose , is important , especially for a healthy energy balance . In particular, the brain and muscles are dependent on the important simple sugar.
You can either feed glucose directly, for example in the form of glucose when exercising. Or you consume complex carbohydrates; i.e. multiple sugars, such as those found in starchy cereals.
For example, if you have a porridge made of oats for breakfast , the multiple sugars contained will be broken down step by step. At the end of the digestive process, glucose is produced, which then enters the bloodstream and is transported from there to the tissue where it is needed as an energy source .
Glycogen – the important carbohydrate store
If you are physically active, for example, the glucose is transported via the bloodstream into the cells of the muscles, where it is ultimately converted into energy. However, if glucose is not urgently needed or there is too much, it is stored in the form of glycogen in the liver and muscles .
Both organs can absorb a lot of carbohydrates, but they are also limited in their absorption capacity. In the liver , the upper limit is about 150 grams of carbohydrates . Although the muscles can store a little more, their stores are also filled to their maximum at around 250 grams of carbohydrates .
The stores in the liver are now used to keep blood sugar stable. For example, in the case of low blood sugar levels, liver glycogen is broken down in a targeted manner in order to regain glucose that enters the bloodstream.
The glycogen in the muscles , on the other hand, is only available for the muscles .
What blood sugar levels are normal?
So much for glucose and blood sugar. But what blood sugar levels are normal? And when should you take a closer look?
The first important step is to know in which unit the blood sugar value is given at all. This is usually mmol/l , i.e. the glucose content in millimoles per litre of blood. However, blood sugar is also often reported in mg/dl , i.e. milligrams per deciliter of blood.
The blood collection usually takes place in the morning. If the blood is taken before the first meal, this is referred to as " fasting blood sugar ". This describes the blood sugar concentration in the fasting state.
However, "postprandial blood sugar" is also often used to analyse blood sugar activities. Postprandial blood sugar is when blood is taken one to two hours after a meal.
Both values together are important for the analysis of blood sugar activities.
| Classification for adults | In the sober state | 2 hours after eating |
| Normal values |
< 100 mg/dL
< 5.6 mmol/L |
< 140 mg/dL
< 7.8 mmol/L |
| Disrupted fasting glucose |
100-125 mg/dL
5.6-5.9 mmol/L |
< 100-199 mg/dL
< 7.8-11.1 mmol/L |
| Diabetes Mellitus |
> 126 mg/dL
> 7.0 mmol/L |
< 200 mg/dL
< 11.1 mmol/L |
It is important that the values in the table are for reference only . An exact classification should only be carried out by the performing laboratory or the treating physician. This is because the reference values may differ in terms of measurement methods .
If you have your own blood glucose meter, it is best to consult with your doctor about the reference values that are included with the device.
Hypoglycaemia and hypoglycaemia
If the measured values of your blood sugar are below the norm , experts speak of hypoglycemia . This hypoglycaemia can be due to illness, but also occurs in healthy people – for example, when you exercise.
In contrast, blood sugar levels above the normal range indicate an over-sugarization. In technical jargon, this condition is called hyperglycemia . The causes of high blood sugar are manifold.
For example, a poor diet, stress, too little exercise or even feverish infections are blamed for this . However, it can also be a first sign of diabetes.
7 Tips to Regulate Your Blood Sugar
Basically, your body already uses a sophisticated system to ensure that your blood sugar levels do not fluctuate too much. With a healthy lifestyle and a healthy diet , you can support him in a targeted way. This relieves your body and ensures greater well-being and performance.
That's why we've compiled a list of the best tips to help you optimize your blood sugar levels.
1. Integrate healthy fats
While it may sound a bit contradictory, incorporating fats into your healthy breakfast can help keep blood sugar from fluctuating too much. However, it is important to pay attention to the right amount and the right sources of fat.
Because while too much fat and the intake of unhealthy, saturated fatty acids is rather harmful to health , it looks different with a healthy dosage.
Because the targeted use of healthy, unsaturated fatty acids slows down the absorption of carbohydrates into the blood, so that your blood sugar rises less even after a meal .
2. Complex carbohydrates
Even long-chain carbohydrates can help your body keep your blood sugar levels as constant as possible. The complex carbohydrates are therefore suitable because, due to their long-chain molecular structure , they take longer to be broken down into their individual parts.
It takes some time before glucose is finally produced – so glucose is only gradually released into your bloodstream. This ensures a comparatively stable blood sugar level and provides you with long-lasting energy .
Cereals and cereals, which mainly consist of complex carbohydrates, are particularly suitable for this . Oatmeal , whole grain cereals or even cereals made from whole grains can offer you just that.
3. High fiber content
Another natural nutrient group that helps you keep your blood sugar under control is fiber . This is also one of the reasons why it is recommended to use whole grains or oatmeal .
These contain plenty of fiber, which cushions the blood sugar-increasing effect of the carbohydrates and thus keeps your blood sugar at an even level.
4. Proteins aren't just good for muscles
The same can be said for proteins. Contrary to the perception that proteins are only important for athletes, they can also help keep your blood glucose concentration in a healthy range.
The reason for this is that the proteins slow down carbohydrate absorption. As a result, the carbohydrates enter the blood less quickly, so that your body is supplied with glucose evenly and in doses .
5. Eat a healthy breakfast to stay full for a long time
In general, it is recommended that you start your blood sugar-friendly diet in the morning . A suitable breakfast can help you to have enough energy throughout the day and thus start the day without cravings .
We would particularly like to recommend porridge based on oats . Because oatmeal or bran are not only full of complex carbohydrates, proteins and healthy fats . They also offer you a fiber that has a very special effect.
We are talking about beta glucan . Not only does this little-known fiber provide excellent saturation, it also keeps your gut flora healthy and ensures healthy cholesterol and blood sugar levels . This makes it a true all-rounder when it comes to health.
6. Conscious and healthy snacking
Snacks are especially dangerous if you want to keep your blood sugar level as constant as possible. Because many of the popular afternoon and evening snacks are full of empty calories . Gummy bears, biscuits and the like usually contain short-chain carbohydrates that quickly enter your bloodstream.
As a result, your blood sugar rises rapidly , but then drops again very quickly. This causes fatigue, cravings and, in the worst case, long-term obesity or even type 2 diabetes mellitus.
Therefore, you should prefer healthy snacks that actually increase your energy level without causing your blood sugar level to skyrocket. Nuts , for example, are particularly suitable for this .
Due to their high content of unsaturated fatty acids and vegetable proteins , they satiate you for a long time and at the same time contribute to stable blood sugar levels .
7. Adequate exercise
Our final tip is less about diet and more about physical activity. Because in order to keep your blood sugar stable in the long term and thus prevent diseases such as diabetes mellitus type 2 , you should exercise sufficiently .
Through physical exercise, glucose is transported into the muscle cells , which relieves your body. More specifically, it relieves the pancreas , as it is responsible for the stability of blood sugar levels with its hormones insulin and glucagon.
If you are now exercising, your pancreas does not have to release insulin, as the blood sugar level is automatically and naturally lowered by muscle activity .
Conclusion
A healthy diet in combination with sufficient exercise can ensure greater well-being and prevent a wide variety of common diseases. But even if you already have type 2 diabetes mellitus, we have good news for you: around 40 percent of diabetics can be treated with a suitable diet alone !
Thus, a healthy diet not only supports the prevention of diseases , but in many cases can even be used for the natural treatment of diabetes.
