|
Frequently Asked Questions
Blood sugar, also known as blood glucose, refers to the concentration of glucose (a type of sugar) present in the blood. Glucose is a simple sugar that serves as a primary source of energy for cells throughout the body, particularly for the brain and muscles.
When we consume carbohydrates (such as bread, rice, pasta, fruits, and vegetables), they are broken down during digestion into glucose, which is then absorbed into the bloodstream. The pancreas plays a key role in regulating blood sugar levels by releasing insulin, a hormone that helps transport glucose from the bloodstream into cells for energy use or storage.
Insulin is a hormone produced by the pancreas that plays a crucial role in regulating blood sugar (glucose) levels in the body. Its main function is to facilitate the uptake of glucose from the bloodstream into cells, where it can be used for energy or stored for future use.
Blood sugar levels are typically measured in millimoles of glucose per litre of blood (mmol/L). The normal ranges for blood sugar levels are as follows:
-
Fasting Blood Sugar (FBS) - measured after not eating or drinking (except water) for at least 8 hours. Normal range is approximately 3.9 to 5.6 mmol/L.
-
Postprandial Blood Sugar (PPBS) - measured 1-2 hours after a meal. Normal range is typically less than 7.8 mmol/L after 1-2 hours post-meal.
-
Glycated Hemoglobin (HbA1c) - a test that reflects average blood sugar levels over the past 2-3 months. Normal range is typically less than 42 mmol/mol.
Lowering blood sugar naturally involves adopting lifestyle changes that can help improve insulin sensitivity, regulate glucose metabolism, and prevent spikes in blood sugar levels:
-
Exercise - engage in regular physical activity, such as brisk walking, jogging, cycling, or strength training.
-
Diet - focus on a balanced diet that includes a variety of nutrient-dense foods. Choose complex carbohydrates with a low glycemic index (GI), such as whole grains (brown rice, quinoa, oats), legumes (beans, lentils), and non-starchy vegetables (leafy greens, broccoli, cauliflower). Limit refined carbohydrates and sugary foods and beverages that can cause rapid spikes in blood sugar levels. Include healthy sources of protein (lean meats, poultry, fish, tofu, legumes) and healthy fats (avocado, nuts, seeds, olive oil) in your meals to help stabilise blood sugar levels.
-
Fibre-Rich Foods - incorporate fibre-rich foods into your diet, such as fruits (berries, apples, oranges), vegetables (broccoli, Brussels sprouts, carrots), whole grains, and legumes. Dietary fibre slows down the digestion and absorption of carbohydrates, resulting in more gradual rises in blood sugar levels after meals.
-
Hydration - drink plenty of water throughout the day, as dehydration can affect blood sugar levels. Avoid sugary beverages and opt for water, herbal teas, or infused water instead.
-
Stress - practice stress-reducing techniques such as deep breathing, meditation, yoga, or spending time in nature. Chronic stress can elevate cortisol levels, which may negatively impact blood sugar regulation.
-
Sleep - prioritise getting sufficient quality sleep each night (7-9 hours for most adults), as a lack of sleep can disrupt hormone levels, including insulin.
Cinnamon and Fenugreek are two of the best known botanicals to help maintain normal blood glucose levels, as part of a healthy lifestyle. Cinnamon also helps to maintain a healthy blood sugar level.