Blood sugar, also known as blood glucose, is the main source of energy for the body’s cells. Blood sugar levels are closely monitored in individuals with diabetes, a condition in which the body is unable to properly regulate blood sugar levels. In this article, we will discuss the normal range for blood sugar fasting and provide a diabetic diet chart to help individuals with diabetes manage their condition.
Blood Sugar Fasting: Normal Range
Blood sugar fasting normal range, also known as fasting blood glucose, is between 70 and 100 milligrams per deciliter (mg/dL). Fasting blood glucose is measured after an individual has gone without food for at least 8 hours.
Normal range for blood sugar fasting can vary depending on the method of testing. Some tests, such as the Hemoglobin A1c test, measure an individual’s average blood sugar levels over 3 months and have a normal range of below 5.7%.
Diabetes Diagnosis
A diagnosis of diabetes is typically made when an individual has a fasting blood glucose level of 126 mg/dL or higher. However, a diagnosis of prediabetes, a condition in which an individual has higher than normal blood sugar levels but not high enough to be diagnosed with diabetes, is made when an individual has a fasting blood glucose level of between 100 and 125 mg/dL.
Managing Diabetes: Diet
A healthy diet is an essential part of managing diabetes. Individuals with diabetes should aim to eat a balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins. They should also limit their intake of saturated fats, trans fats, and added sugars.
To help individuals with diabetes plan their meals, a diabetic diet chart is provided below:
Breakfast
A whole grain cereal or oatmeal with low-fat milk or yogurt, a hard-boiled egg, and a piece of fruit.
Lunch
A salad with mixed greens, tomatoes, cucumbers, and lean protein (such as grilled chicken or fish) dressed with a vinaigrette. A whole grain roll or a small serving of quinoa can also be added.
Dinner
A serving of grilled or baked fish or chicken with a side of roasted or steamed vegetables. A small serving of brown rice or quinoa can also be included.
Snacks
Fresh fruit, raw vegetables with hummus, Greek yogurt with berries, or a small serving of whole wheat crackers with low-fat cheese.
Diet needs may vary based on an individual’s condition, medications, and other factors. Consulting a registered dietitian or a certified diabetes educator is essential to ensure that the right diet is chosen for you.
Managing Diabetes: Exercise
In addition to a healthy diet, regular exercise is also essential for managing diabetes. Exercise can help lower blood sugar levels, improve insulin sensitivity, and promote weight loss. Aiming for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week is recommended for individuals with diabetes.
Managing Diabetes: Medications
Along with diet and exercise, medications may also be used to help manage diabetes. The most commonly used medications for diabetes include metformin, which helps lower blood sugar levels, and GLP-1 receptor agonists and DPP-4 inhibitors, which help improve insulin sensitivity.
Managing Diabetes: Monitoring Blood Sugar Levels
In addition to following a healthy diet, regular exercise, and taking medications as prescribed, it is essential for individuals with diabetes to regularly monitor their blood sugar levels. This can be done by using a blood glucose meter, which can be purchased over the counter or obtained from a healthcare provider.
The American Diabetes Association recommends that individuals with type 2 diabetes check their blood sugar levels at least once a day, while those with type 1 diabetes or those who are pregnant should check multiple times a day. Check blood sugar levels at different times, such as before and after meals, to gain a better understanding of how diet and exercise affect blood sugar levels.
Monitoring blood sugar levels can also help individuals with diabetes identify patterns in their blood sugar levels and make necessary adjustments to their diet, exercise, or medication plan.
Be aware of the symptoms of low blood sugar, which include sweating, confusion, rapid heartbeat, and trembling, and have a plan in place in case of an emergency. This is especially important for those who take insulin.
Conclusion
Managing diabetes requires a combination of a healthy diet, regular exercise, and, in some cases, medication. By following the diabetic diet chart provided and consulting with a registered dietitian or certified diabetes educator, individuals with diabetes can effectively manage their condition and maintain normal blood sugar levels.
Work closely with a healthcare provider to monitor the progress and adjust the treatment plan as needed. Regularly monitor blood sugar levels, either at home or through regular check-ups with a healthcare provider, to track progress and make any necessary adjustments to the diet, exercise, or medication plan.
