Fasting blood sugar refers to the blood sugar level measured in the morning when you have not eaten anything . The reason for measuring blood sugar in a fasting state is to diagnose and manage diabetes. Other methods for diagnosing diabetes include oral glucose tolerance test (blood sugar measurement 2 hours after a meal), glycated hemoglobin test, and self-blood sugar measurement.
A fasting blood sugar test is the most basic test to check for diabetes. This test measures blood sugar levels after fasting for more than 8 hours, and if the level is above a certain level, diabetes can be suspected and further testing can be performed.
Blood sugar management is very important for health. So let’s learn about the normal range of blood sugar levels, lifestyle habits, and healthy foods.
Table of Contents
Fasting Blood Sugar Level
Fasting blood sugar refers to blood sugar levels measured after not eating for more than 8 hours . Since hypoglycemia can occur if you fast for more than 12 hours, fasting for about 8 hours is appropriate.
Food consumed the day before the test does not significantly affect fasting blood sugar levels, and if you do not have diabetes, the blood sugar levels that increase as a result of food consumed will usually return to normal range after 3 to 4 hours.
The reasons for measuring fasting blood sugar are to diagnose diabetes, check blood sugar control, detect potential health problems early, and evaluate the effectiveness of treatment. Blood sugar levels range as follows:
- Normal range: 70-100 mg/dL
- Pre-diabetes: 100-125 mg/dL
- Diabetes diagnostic criteria: 126 mg/dL or higher
Impaired fasting glucose (IFG)
Pre-diabetes (100-125 mg/dL) is known as impaired fasting glucose (IFG), which means that blood sugar levels are higher than normal but do not meet the criteria for diabetes. This stage requires proper management as there is a high risk of developing diabetes.
Causes of impaired fasting glucose include insulin resistance, genetic factors, obesity, and lack of exercise. To manage it, diet control, exercise, weight management, and regular blood sugar tests are necessary. Impaired fasting glucose is an early warning sign, so it is very important to improve lifestyle habits to prevent diabetes.
Hypoglycemia
Hypoglycemia is a condition in which the concentration of glucose in the blood is abnormally low. Generally, when the blood sugar level falls below 70 mg/dL, it is considered hypoglycemia, and if this condition worsens, symptoms such as anxiety, cold sweats, dizziness, and heart palpitations may appear.
Hypoglycemia can occur even in people without diabetes, and in severe cases, it can lead to dangerous situations such as convulsions or seizures. Therefore, accurate diagnosis and appropriate treatment are essential.
How to manage blood sugar
Blood sugar is affected by many factors, such as food, stress, and smoking, so lifestyle management is very important. For example, you should manage your blood sugar by adjusting your lifestyle patterns, such as delaying meal times or not getting enough sleep.
- Regular exercise: Aerobic exercise (walking, jogging, etc.) and strength training are effective in lowering blood sugar. You should exercise for at least 30 minutes, 3 to 5 times a week.
- Stress management: You should try to reduce stress by doing things like meditation and yoga. Adequate rest and hobbies are also important.
- Get enough sleep: Adults should get 7 to 8 hours of sleep a day. It is recommended to maintain a regular sleep pattern.
Regular exercise and stress management are also important here, but improving eating habits is the most important. The main cause of high fasting blood sugar is obesity, and abdominal obesity in particular is one of the most important causes of insulin resistance.
Therefore, it is very important to improve your eating habits and exercise regularly to maintain an appropriate weight.
How to manage your diet
The most important thing to manage fasting blood sugar is to improve your eating habits. Regular meals and a balanced diet are essential. You should maintain regular meal times and maintain a healthy diet that includes fruits, vegetables, and whole grains.
- Choose low-carb foods: Choose complex carbohydrates (whole grains, vegetables, nuts) instead of simple carbohydrates (sugar, white bread, cookies) that spike your blood sugar.
- Balanced diet: Maintaining a balanced ratio of carbohydrates, proteins, and fats can help reduce rapid fluctuations in blood sugar levels.
- Eat more fiber: Fiber, found in vegetables, fruits, and whole grains, helps control blood sugar levels.
Foods that are good for blood sugar management include almonds, walnuts, spinach, blueberries, strawberries, fatty fish, and beans.
Bad foods include white rice, bread, cookies, carbonated drinks, fruit drinks, fried foods, butter, and ramen.
Consistency is essential for blood sugar management, and it is important to find appropriate treatment and management methods through a diagnosis from a specialist rather than self-diagnosis. In particular, if there is a family history, it should be managed more carefully.
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