Understanding and Managing Blood Glucose: A Comprehensive Guide

Introduction 

Blood glucose, also known as blood sugar, is crucial for assessing diabetes risk. Elevated blood sugar levels not only increase the risk of diabetes but also other serious health conditions like heart disease. Maintaining blood sugar levels within a healthy range is essential for overall well-being. 

What is Blood Glucose? 

Glucose is a type of sugar and a carbohydrate. When you eat starchy foods or sugars, glucose enters your bloodstream after digestion. Blood glucose refers to these sugar molecules circulating through your veins and arteries. 

Blood glucose is essential for life. For example, red blood cells rely solely on glucose for fuel, and the brain uses about 120 grams of glucose daily (30 grams if in ketosis). 

While carbohydrates aren't required for survival, your body has mechanisms to maintain glucose levels during scarcity, like fasting. These mechanisms include: 

• Glycogenolysis: The release of stored glucose from muscles and the liver. 

• Gluconeogenesis: The production of glucose from protein and lactate by the liver when glycogen stores are low. 

In obese and diabetic individuals, excess glucose is a significant problem. 

Blood Sugar, Insulin Resistance, and Disease 

Since the 1950s, diabetes rates in the U.S. have surged more than sevenfold, largely due to increased sugar consumption. However, the link between dietary sugar and diabetes is complex and involves the hormone insulin. 

After eating, blood sugar rises, and insulin helps move sugar from the blood into cells, preventing hyperglycemia. Chronic high sugar intake can lead to insulin resistance, where insulin becomes less effective at storing blood sugar, eventually leading to Type 2 Diabetes. Insulin resistance also contributes to other chronic diseases, such as heart disease, cancer, and Alzheimer's. 

How to Measure Blood Glucose 

To evaluate metabolic health, measure blood glucose levels using common tests: 

• Hemoglobin A1c (HbA1c): Estimates average blood glucose over the past 2-3 months. 

• Oral Glucose Tolerance Test (OGTT): Measures blood sugar response to a sugary solution ingested in a lab. 

• Fasting Blood Glucose: Measures blood sugar after an overnight fast of about 12 hours. 

• Postprandial Blood Glucose: Measures blood sugar levels 1 to 1.5 hours after eating. 

Home tests with a glucose meter can provide fasting and postprandial blood glucose levels, helping identify how different foods affect blood sugar. 

What Should Your Blood Glucose Levels Be? 

The American Diabetes Association (ADA) classifies blood glucose levels as follows: 

• Normal: Fasting Blood Glucose (FBG) under 100 mg/dl (5.6 mmol/L), HbA1c under 5.7 percent. 

• Prediabetes: FBG from 100 to 125 mg/dl (5.6 to 6.9 mmol/L), HbA1c from 5.7 to 6.5 percent. 

• Diabetes: FBG over 125 mg/dl (6.9 mmol/L), HbA1c 6.5 percent or above. 

However, "normal" may not mean "optimal." Research indicates that an FBG below 85 mg/dl (4.7 mmol/L) is preferable to minimize diabetes risk. Aim to keep post-meal blood sugar spikes under 30 mg/dl above baseline. 

Managing Your Blood Glucose 

Strategies for maintaining healthy blood sugar levels include: 

• Exercise: Improves insulin sensitivity. 

• Fasting: Lowers blood glucose and insulin levels. 

• Keto Diet: Limits carb intake to reduce blood sugar spikes. 

• Blood Glucose Monitoring: Helps identify foods that affect blood sugar. 

• Spices and Supplements: Turmeric, cinnamon, and berberine can help limit blood sugar response. 

• Good Sleep: Essential for insulin function. 

Glucose and Ketones Relationship 

Glucose and ketones have an inverse relationship. As glucose rises, ketones fall. Monitoring glucose on a ketogenic diet helps identify foods that affect ketosis. 

Conclusion 

Tracking your blood glucose offers valuable insights into your metabolic health. Aim for fasting blood sugar levels between 70 mg/dl and 85 mg/dl (3.9 and 4.7 mmol/L). Use a glucometer to monitor and adjust your diet accordingly. Exercise, prioritize sleep, avoid excessive carbs, and consider intermittent fasting or a ketogenic diet to enhance insulin function and maintain healthy blood sugar levels.