Blood Sugar Levels
June 17, 2022

5 Ways to keep Your Blood Sugar Levels low throughout the day

People with diabetes and those who are on the border of developing diabetes have to be especially aware of what they're eating so their glucose levels stay even throughout the day. Some types of foods and activities can cause your blood sugar levels to spike, but other types of things can keep your blood sugar levels more even, which is safer and can even help you lose weight, which is beneficial for people with Type II diabetes. These five things are some of the best ways to keep your glucose levels in check throughout the day.

Normal and diabetic blood sugar ranges (1)

For the majority of healthy individuals, normal blood sugar levels are as follows:

  • Between 4.0 to 5.4 mmol/L (72 to 99 mg/dL) when fasting
  • Up to 7.8 mmol/L (140 mg/dL) 2 hours after eating

For people with diabetes, blood sugar level targets are as follows:

  • Before meals : 4 to 7 mmol/L for people with type 1 or type 2 diabetes
  • After meals : under 9 mmol/L for people with type 1 diabetes and under 8.5mmol/L for people with type 2 diabetes

Drink Water

Drink plenty of water and other drinks that are calorie and sugar free. Water is probably the best, but carbonated drinks that are free of sugar and carbs are also beneficial.

Staying hydrated is one of the best ways to maintain even blood sugar levels because having a belly full of water slows absorption rates. Plus when your bloodstream is well hydrated, the sugar in your bloodstream is less concentrated.

When you drink water, your body uses some of the water to get rid of waste and extra sugar in your blood. This also helps your body use the sugar in your blood when it’s needed. This can lead to lower blood-sugar levels.

This means that drinking plenty of water just before a meal and throughout the day can help you maintain even glucose levels throughout the day.

Eat More Soluble Fiber

You can find fiber in many types of foods, including whole grains, vegetables, and beans. Fiber is beneficial to your digestive system because it keeps everything else moving along. Fiber isn't digestible, but it adds bulk, making it

a great way to stay full feeling without adding as many calories, and this can help you lose weight because you won't be as hungry, which can help people with Type II diabetes manage the disease. Fiber slows down the absorption of the rest of your food in your digestive system which means that the sugar is also absorbed over a longer period of ti111e.

Get Exercise

Taking the time to exercise can improve your glucose levels in a couple of ways. First of all, exercise can help you

lose some weight, and even 10 pounds can greatly improve a person's health, especially when it comes to Type 1 diabetes and glucose levels. Secondly, exercise can make your body more sensitive to insulin so it has to produce less in order to flush out the sugar from your body. Your muscles will also use the sugar in your bloodstream for muscle contraction.

To get the most from exercise, you should do it for a total of at least 150 minutes a week.

Quit Smoking

Smoking is a known risk factor for Type 2 Diabetes and has been identified as a risk factor for insulin resistance, a precursor for diabetes. Smoking is also a risk factor for heart disease, lung disease, and certain cancers.

smokers with type 2 diabetes often struggle to manage their blood sugar levels more so than non-smokers. Learn more about smoking nicotine and diabetes.

Monitor blood glucose levels

Monitoring can help you keep your blood sugar levels in a healthy range and make it easier for you to notice and control problems related to high blood sugar or low blood sugar (such as feeling tired, weak, or have low blood sugar levels).

If you have diabetes, you can lower your blood sugar levels by taking insulin or other diabetes medicines. Best practice would be to consult your doctor for treatment .You can also take steps to lower your blood sugar on your own.

If you don't have diabetes yet but fearful that you might get diabetes due to family history or ethnic background You can use the AUSDRISK tool to estimate your risk of getting type 2 diabetes in the next 5 years.


(1) Blood sugar level ranges. Retrieved 17 June 2022. Accessible here