Why Understanding Your Blood Sugar Matters?
Did you know that over 830 million people worldwide live with Diabetes, and many don’t even know it!
Whether you’re a fan of desserts, sugary drinks, or just enjoy the occasional indulgence, high-sugar diets can have a profound effect on your blood glucose (sugar) levels, which in turn have both short- and long-term effects.
But what exactly do these levels mean?
How can your blood tests provide insights into your health?
Your blood glucose levels are not just a number; they’re a window into your overall health.
In this article, we’ll break down:
- How sugar affects your body.
- What your blood glucose test results mean.
- Simple steps to regain control of your health.
What Happens When You Eat Too Much Sugar?
When you consume food with sugar content, your body converts it into glucose, which then enters your bloodstream. Your pancreas in response releases insulin, a hormone that helps transport glucose from your blood into your cells for energy.
Insulin is a hormone produced in the pancreas, it acts to reduce your blood sugar levels
Your body is quite the balanced machine. If your pancreas functions normally, it can detect your blood’s sugar level. Your pancreas will release either insulin or glucagon, depending on whether your blood glucose is high or low respectively. This will counteract the state of your blood sugar and bring it to a balance. This process is known as homeostasis.
How many people in the UK have diabetes? Fewer than 1 in 10 people (about 8%) in the UK who have diabetes have type 1 diabetes, around 90% have type 2 diabetes; the other forms of diabetes make up the last 2%.
Type 1 Diabetes
An autoimmune condition where you own immune system targets and destroys the cells in your pancreas that make insulin.
It used to be called child-onset type 1 diabetes, due to usually being diagnosed in children and young adults, however it has proved to appear at any age, not just in young people.
It is currently not known how people get this form of diabetes and we still don’t know how to prevent it.
Type 2 Diabetes
Either your pancreas doesn’t make enough insulin or the insulin your body makes doesn’t work properly.
It is the most common form of diabetes worldwide. There are various risk factors for getting type 2 diabetes, such as, being overweight, lack of exercise and having a family history of diabetes.
It can however be prevented by exercising healthy lifestyle choices. It is primarily controlled through diet.
Other forms of Diabetes:
Gestational Diabetes
A type of diabetes that occurs during pregnancy, which can go away after giving birth, but can also remain for a time or even become permanent.
Type 3c Diabetes
A form of diabetes that occurs due to damage to your pancreas. Instead of autoimmune or biological hardware issues causing the pancreas not to work, trauma or other diseases/conditions that damage your pancreas can lead to it not functioning properly, which will have the same end result as not being able to naturally control your blood sugar level.
Diabetes Insipidus
This form of diabetes isn’t related to blood sugar control. This rare condition causes the body to lose large amounts of water through excessive urination, which results in individuals being really thirsty.
The other forms of diabetes (not insipidus), would be classed correctly as diabetes mellitus, mellitus meaning ‘sweet’ in Latin, which originated from how sweet the urine of diabetics tasted! 👀
Therefore, we have Type 1 Diabetes Mellitus (T1DM) and Type 2 Diabetes Mellitus (T2DM), which make up approximately 98% of all diabetic people!
Diabetes mellitus is what is considered as a chronic complex disease. This is because we don’t really know whether it’s caused by genetic or environmental factors, a combination of both, or something we don’t quite understand yet.
For Example…
Just because your parents have Type 1 diabetes, it doesn’t mean you will too, but at the same time if your mother (while pregnant with you) had gestational diabetes, then you are at an increased risk of developing type 2 diabetes.
Similarly, but not so similarly…
You can have two parents with normal functioning pancreases, but if you’re overweight, not physically active and/or are from an ethnic background, you have an increased risk of getting diabetes.
Around 1 in 10 of all people live with diabetes around the world, this number is predicted to rise in the next couple decades!
It’s all so convoluted and hard to wrap your head around!
However!
One thing remains the same, diabetes is primarily managed through lifestyle changes. This can be a combination of a healthy diet, regular exercise, weight loss (if overweight), blood sugar monitoring and depending on the severity, can involve medication.
But what happens if you eat too much sugar consistently?
Spikes in Blood Sugar:
– High-sugar meals cause a rapid rise in blood glucose levels, also known as ‘sugar rush’. This puts stress on your pancreas to produce more insulin.
– When your levels drop (as your cells absorb the glucose) you may feel tired, irritable and anxious. These mood swings are what is known as a ‘sugar crash’.
– Sugar can be very addictive, this altered brain state can lead to dependence on the dopamine rush you get when you consume sugar, causing mood instability, and cravings.
Insulin Resistance:
– Over time, cells can become resistant to insulin, leading to persistently high blood sugar levels.
Health Risks:
– High blood glucose levels can lead to prediabetes and type 2 diabetes.
– High blood glucose can damage organs like your heart, liver, kidneys, and eyes.
– High blood glucose can lead to, or worsen joint pain
– High blood glucose can affect how quickly your skin ages.
– High blood glucose and sugar consumption has been linked with depression.
What’s prediabetes?
Prediabetes is the name given to the condition where your blood sugar level is higher than normal, but not high enough to be diagnosed as type 2 diabetes. Prediabetes and type 2 diabetes share almost all of the same risk factors. If you already have prediabetes, this is an added risk factor that makes you more likely to develop type 2 diabetes.
What Is a Blood Glucose Test?
A blood glucose test measures the amount of glucose in your blood at a specific time. It’s often used to:
- Diagnose diabetes or prediabetes.
- Monitor blood sugar levels in individuals with diabetes
- Evaluate how your body processes sugar before and after meals.
Types of Blood Glucose Tests
Fasting Blood Glucose:
Taken after 8–12 hours of fasting.
– Normal range: 70–99 mg/dL (3.9–5.5 mmol/L)
– Prediabetic range: 100-125 mg/dL (5.6-6.9 mmol/L)
– Diabetes: >126 mg/dL (> 6.9 mmol/L)
Random Blood Glucose:
Taken at any time of day, ideally before a meal or two hours after a meal.
– Normal range: <140 mg/dL (< 7.8 mmol/L)
– Prediabetic range: 140-200 mg/dL (7.8-11.1 mmol/L)
– Diabetes: >200 mg/dL (> 11.1 mmol/L)
HbA1c:
Measures average blood glucose levels over the past 2–3 months.
– Normal range: 20-41 mmol/mol (4.0-5.9%)
– Prediabetic range: 42-47 mmol/mol (6.0-6.4%)
– Diabetes: ≥ 48 mmol/mol (≥ 6.5%)
Fructosamine
Measures average blood glucose levels over the past 2–3 weeks. It is not a test used to diagnose diabetes, rather it is used to monitor diabetic control in the short term.
– Normal range: 205-285 µmol/L
Steps to Lower Your Blood Glucose Levels
Here’s how you can take control and reverse the effects of a high-sugar diet:
Revamp Your Diet:
- Replace sugary drinks with water or herbal tea.
- Opt for whole grains, lean proteins, and healthy fats.
- Incorporate fibre-rich foods like vegetables, legumes, and nuts to stabilise blood sugar.
Get Active:
- Aim for a total of at least 150 minutes of moderate exercise per week (45mins 3 times a week)
- Aerobic activities like walking, swimming, or cycling improve insulin sensitivity.
Monitor Your Blood Sugar:
- Regularly check your glucose levels, especially if you have risk factors like a family history of diabetes.
Limit Added Sugars:
- Read nutritional labels and avoid foods with hidden sugars (e.g., sauces, processed snacks).
- Stick to the British Heart Foundation and NHS’ recommendation of no more than 25g a day of added sugar per day for adults.
Consistency is Key🗝
Lowering and managing your blood glucose level requires a shift in mindset, it is a lifestyle change, it doesn’t have to be boring, your body will thank you sooner than you think, just stick with it!
Success is a by-product of long-term commitment 😊
Key Takeaways
- Consistent high-sugar diets can lead to dangerous spikes and crashes in blood glucose levels, eventually contributing to diabetes.
- Blood tests like fasting glucose and HbA1c provide crucial insights into your health.
- With dietary changes, regular exercise, and consistent monitoring, you can take control of your blood sugar levels and prevent long-term complications.
Start now, be it a small change, it will add up and make for a healthier tomorrow!
Understanding Your Blood Test Results
Blood glucose tests provide valuable insights into your metabolic health. Here’s a recap of what different results mean:
| Test | Normal Range | What High Levels Indicate |
| Fasting Glucose | 70–99 mg/dL (3.9–5.5 mmol/L) | Prediabetes or diabetes if >100 mg/dL. |
| HbA1c | ≤5.9% | Prediabetes (5.7–6.4%) or diabetes (≥6.5%) |
| Random Glucose | <140 mg/dL (<7.8 mmol/L) | Possible diabetes if >200 mg/dL (> 11.1 mmol/L) |
How High-Sugar Diets Affect Your Blood Glucose Levels
Immediate Effects of Sugary Foods:
- Rapid Blood Sugar Spikes: Your glucose levels rise sharply within minutes.
- Crash and Fatigue: Once insulin clears the excess glucose, levels may drop too low, leaving you tired or irritable.
Long-Term Effects:
- Chronic Hyperglycaemia: Persistently high blood sugar levels damage blood vessels and nerves.
- Fatty Liver Disease: Excess sugar is stored as fat in your liver, contributing to insulin resistance.
- Weight Gain: Sugar contains empty calories, leading to fat accumulation and a higher risk of obesity.
Increased Risk of Diabetes:
- If left unchecked, a high-sugar diet can progress to prediabetes and eventually Type 2 diabetes.
Early warning signs include:
- Frequent urination.
- Increased thirst.
- Unexplained weight loss.
FAQs
Can you get type 2 diabetes if you already have type 1?
What Next?
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🧪Want to learn more about interpreting your lab results? Check out our Beginner’s Guide to Blood Tests.
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