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Diabetic Diet and Normal Blood Sugar Level

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For people living with diabetes, it’s essential to maintain a healthy diet. Proper nutrition is key in managing blood sugar levels and preventing long-term complications. But what exactly does a diabetic diet look like, and how can you ensure that your blood sugar levels stay within the normal range?

What is Considered the Normal Blood Sugar Level?

Blood sugar or glucose can be normal, high, or low. It is generally measured 8 hours after eating. According to general guidelines, the normal blood sugar levels in adults are:

  • A healthy adult’s normal blood sugar range (male or female) after 8 hours of fasting is less than 70-99 mg/dl. However, the normal blood sugar range of a diabetic person can be between 80-130 mg/dl.
  • The normal sugar level in a healthy person after 2 hours of eating should be less than 140 mg/dl, and for a diabetic person should be less than 180 mg/dl. 

Blood sugar normal level chart for children (below 6 years of age):

PeriodNormal Blood Sugar Level Diabetic Blood Sugar Level
Fasting 80-180 mg/dlAround 150-200 mg/dl
Before Meals 100-180 mg/dl120-200 mg/dl
After Meals (2 hours gap)180 mg/dl180 mg/dl
Bedtime 110-200 mg/dl100-200 mg/dl

Blood sugar normal level chart for adolescents: 

PeriodNormal Blood Sugar Level Diabetic Blood Sugar Level
Fasting 70-1500 mg/dlAround 150-180 mg/dl
Before Meals 90-130 mg/dl120-160 mg/dl
After Meals (2 hours gap)140 mg/dl180 mg/dl
Bedtime 90-150 mg/dl100-150 mg/dl

Blood sugar normal level chart for adults: 

PeriodNormal Blood Sugar Level Diabetic Blood Sugar Level
Fasting Less than 100 mg/dlAround 100-150 mg/dl
Before Meals 70-130 mg/dl90-160 mg/dl
After Meals (2 hours gap)Less than 180 mg/dl150 mg/dl
Bedtime 100-140 mg/dl100-150 mg/dl

What Should a Diabetic Eat?

A diabetic diet helps control blood sugar levels in people with diabetes. Though this diet is not a cure for diabetes, it can help manage the condition.

Insulin is a hormone that helps to control blood sugar levels. When blood sugar levels rise, insulin is released from the pancreas, which signals the body to store glucose in the liver or muscles. When blood sugar levels drop, insulin is no longer released, and the body starts to break down stored glucose for energy.

A healthy diet for a person with diabetes should include the following:

  • Plenty of fresh fruit and vegetables.
  • Whole grains
  • Lean protein sources include chicken, fish, tofu, and legumes
  • Healthy fats such as olive oil or nuts

Healthy Eating Habits for a Diabetic Person

A healthy diet is essential for everyone, but it’s crucial for those with diabetes. Eating nutritious foods can help you manage your blood sugar levels and maintain a healthy weight.

There are several things to consider when planning meals for a person with diabetes. First, you must be aware of the different types of carbohydrates and how they affect your blood sugar. Simple carbs like candy and white bread raise blood sugar levels quickly, while complex carbs like whole grains take longer to break down and don’t cause such a spike.

You should also focus on getting plenty of fibre in your diet. Fibre helps slow down the absorption of sugar, which can prevent blood sugar spikes after meals. Finally, it’s important to limit saturated and trans fats, which can contribute to heart disease. These unhealthy fats are often found in processed foods, so it’s best to stick with fresh, whole foods as much as possible.

What are Some Foods that Control Sugar?

Many foods can help control blood sugar levels. Some good choices include the following:

  • Leafy greens such as spinach and kale
  • Non-starchy vegetables such as broccoli, cauliflower, and tomatoes
  • Lean protein sources such as chicken, fish, and tofu
  • Beans and legumes
  • Whole grains
  • Nuts and seeds

These foods are all low in sugar and calories and can help you regulate your blood sugar levels throughout the day. If you have diabetes, you must speak with your doctor or dietitian about the best way to control your blood sugar.

What Can Foods Lower Blood Sugar Quickly?

Many foods can help to lower blood sugar quickly. Some of these include the following:

Berries: Blueberries, raspberries, and strawberries are all great choices. They are packed with antioxidants and fibre, which can help regulate blood sugar levels.

Lemon: Lemons are rich in vitamin C and flavonoids, which have been shown to help lower blood sugar levels. Add a lemon wedge to your water or tea throughout the day to help keep your blood sugar in check.

Oats: Oats are high in fibre, which helps slow down sugar absorption into the bloodstream. They also contain beta-glucan, a type of soluble fibre that has been shown to help lower blood sugar levels.

Chia seeds: These tiny seeds are packed with fibre, minerals, and antioxidants. They have a mild hypoglycemic effect, which can help lower blood sugar levels. Add them to your smoothies, yoghurt, or oatmeal for an extra boost.

Green Tea: Green tea is rich in polyphenols, powerful antioxidants that have been shown to help lower blood sugar levels. Drink 1-2 cups per day for best results.

To Sum Up

Diabetes is a serious condition; however, it can be controlled and regulated with simple dietary changes and lifestyle choices. Visit Sugar.Fit’s website for more tips and tricks to enrich your daily diet for your overall well-being. 

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