Most people only start to think about their blood sugar levels when they develop diabetes. However, blood sugar levels are not only relevant for people with diabetes. With the right diet, you can keep your blood sugar stable and thus increase your well-being while also preventing various common diseases. In this article, you will learn what to look out for and how to optimize your blood sugar level.
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What is blood sugar?
As the name suggests, blood sugar levels describe the concentration of glucose in the blood. Glucose is, so to speak, the end product that results from the digestion of carbohydrates.
Glucose, also known as dextrose, is particularly important for a healthy energy balance. The brain and muscles, in particular, depend on this important simple sugar.
You can either take in glucose directly, for example in the form of dextrose during sports, or you can consume complex carbohydrates, such as the multiple sugars found in starchy grains.
If you eat oat porridge for breakfast, for example, the multiple sugars it contains are gradually broken down and converted into glucose. 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 supplier.
Glycogen – the important carbohydrate store
When you are physically active, the glucose is transported via the bloodstream into the cells of the muscles, where it is finally converted into energy. However, if the glucose is not urgently needed or there is too much of it, it is stored in the liver and muscles in the form of glycogen .
Both organs can absorb a lot of carbohydrates, but they are limited in their absorption capacity. The maximum absorption capacity in the liver is about 150 grams of carbohydrates. The muscular system can store a little more, but its storage capacity is also filled to the maximum at about 250 grams of carbohydrates.
The stores in the liver are now used to keep blood sugar stable. For example, when blood sugar levels are low, liver glycogen is broken down in a targeted manner to obtain glucose that enters the bloodstream.
The glycogen in the muscles, on the other hand, is exclusively available to 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 at them?
The first important step is to know in which unit the blood sugar value is given at all. In most cases, the mmol/l is the glucose content in millimoles per liter of blood. But blood sugar is also often given in mg/dl, i.e. milligrams per deciliter of blood.
Blood sampling usually takes place in the morning. If the blood sample is taken before the first meal, it is referred to as “fasting blood sugar”. This describes the blood sugar concentration in a fasting state.
However, the “postprandial blood sugar” is also often used to analyze blood sugar activity. We speak of postprandial blood sugar when the blood sample is taken one to two hours after a meal.
Both values together are important for analyzing blood sugar activity.
| 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 to note that the values in the table are for reference purposes only. An exact classification should only be made by the laboratory performing the test or the physician treating the patient. This is because the reference values may differ with regard to the measurement methods.
If you have your own blood glucose meter, it is best to use the reference values provided with the device, in consultation with your doctor.
Low blood sugar and high blood sugar
If your blood sugar levels are below normal, experts speak of hypoglycemia. This low blood sugar can be caused by illness, but it can also occur in healthy people – for example, when you exercise.
In contrast, blood sugar levels above the normal range indicate hyperglycemia. In medical terminology, this condition is called hyperglycemia. There are many reasons for high blood sugar.
For example, a poor diet, stress, too little exercise or even feverish infections are held responsible for it. However, it can also be an early sign of diabetes.
Diabetes – How you can lower your blood sugar naturally
7 tips to regulate your blood sugar level
Your body already has a sophisticated system in place to ensure that your blood sugar levels do not fluctuate too much. You can support it in this by adopting a healthy lifestyle and a healthy diet. This takes pressure off your body and makes you feel better and more energetic.
That's why we've put together a list of the best tips to help you optimize your blood sugar level.
1. Incorporate healthy fats
It may sound a bit contradictory, but incorporating fats into your healthy breakfast can help to keep your blood sugar from fluctuating too much. However, it is important to get the proportions right and to choose the right sources of fat.
While too much fat and the consumption of unhealthy saturated fatty acids can be harmful to your health, a healthy dosage can do the opposite.
The targeted use of healthy unsaturated fatty acids slows the absorption of carbohydrates into the blood, which means that your blood sugar rises less sharply even after a meal.
2. Complex carbohydrates
Long-chain carbohydrates can also help your body to keep your blood sugar level as constant as possible. Complex carbohydrates are suitable for this because their long-chain molecular structure means that it takes longer for them to be broken down into their individual components.
It takes some time for glucose to be broken down, so it is released into your bloodstream little by little. This ensures a comparatively stable blood sugar level and provides you with long-lasting energy.
Grains and cereals that consist primarily of complex carbohydrates are particularly suitable for this purpose. Oats, whole grains or whole grain cereals 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 opt for whole grains or oats.
These contain plenty of fiber, which helps to cushion the blood sugar-raising effect of carbohydrates, thus keeping your blood sugar at a consistent level.
4. Proteins are not just 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 proteins slow down the absorption of carbohydrates. This means that the carbohydrates enter the bloodstream more slowly, thus supplying your body with a steady and measured supply of glucose.
5. A healthy breakfast to keep you full for longer
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 without cravings into the day.
We particularly recommend oat-based porridge , because oats or bran are not only full of complex carbohydrates, proteins and healthy fats, they also provide you with a fiber that has a very special effect.
Porridge preparation – how to make the perfect oatmeal
We are talking about beta glucan. This little-known dietary fiber not only satisfies your appetite, it also keeps your intestinal flora healthy and ensures healthy cholesterol and blood sugar levels. This makes it a real all-rounder when it comes to health.
6. Conscious and healthy snacking
Snacks are particularly dangerous if you want to keep your blood sugar level as constant as possible. This is because many of the popular snacks in the afternoon and evening are full of empty calories. Gummy bears, cookies and the like usually contain short-chain carbohydrates that quickly enter your bloodstream.
This causes your blood sugar to rise rapidly but then drop again just as quickly. This can cause tiredness, cravings and, in the worst case, long-term obesity or even type 2 diabetes mellitus.
That's why you should opt for 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 keep you full for a long time and at the same time contribute to stable blood sugar levels.
7. Get enough exercise
Our last tip is not so much about nutrition as it is about physical activity. To keep your blood sugar stable in the long term and thus prevent diseases such as type 2 diabetes mellitus , you should do enough exercise.
Physical exercise helps to transport glucose into the muscle cells, thereby relieving your body. More specifically, it relieves the pancreas because it is responsible for the stability of the blood sugar level with its hormones insulin and glucagon.
If you exercise, your pancreas does not have to release insulin because the blood sugar level is automatically and naturally lowered by muscle activity.
Conclusion
A healthy diet combined with sufficient exercise can improve your well-being and help prevent a 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 by a suitable diet alone!
Thus, a healthy diet not only helps to prevent diseases, but in many cases can even be used to naturally treat diabetes.
