Blood sugar levels in daily life
Whatever you twist and turn around where ill health begins, which ultimately creates disorder in our body, it always seems to be through blood sugar levels and the insulin.
Both of these are something I actively work on daily to review, interpret and adjust. So you should now get a basic course in blood sugar levels and how you can interpret them and use them as your own tool in optimizing your own health.
Whether you have diabetes (regardless of type) or if you are completely healthy and want to optimize your health and expand your knowledge.
The reference value is between 4.0-6.0 mmol / l (if you have diabetes, the reference value is between 4.0-8.0 mmol / l).
Some argue that it is ok to go up to 8.0 mmol / l in blood sugar immediately after food intake. I want to claim that eating good carbohydrates and not having a disorder of your own insulin production or suffering from insulin resistance will not exceed 6.0 mmol / l in blood sugar.
By measuring your blood sugar at different times and at different food intakes you can form a good picture of your health condition.
The more fast carbohydrates / sugars you consume, the faster your blood sugar will rise in your blood vessels and the more your pancreas will begin to release insulin to catch up and take care of your blood sugar.
When the insulin finally reaches the rising blood sugar level in your blood vessels, a dip occurs.
When your blood sugar starts to fall.
The faster the rise in blood sugar levels and the greater the insulin release, the faster your blood sugar will fall. The faster your blood sugar level drops, the more you experience a strong feeling of hunger and a craving for something sweet.
Which in turn tempts you to once again take up fast carbohydrates / sugars that quickly raise your blood sugar again and the rapid rise starts again.
Such a blood sugar curve leads to high levels of blood sugar, high insulin levels, insulin resistance, filled glycogen deposits that are converted to fat deposits which, in turn, affect your blood fats and so on.
Then the evil spiral is running
We have three hormones that raise our blood sugar glucagon, adrenaline and cortisol. But only one hormone, insulin that lowers our blood sugar.
Here you see blood sugar levels you absolutely do not want. This particular curve belonged to my daughter. So as it looked at the beginning before we changed the diet.
We practically struggled with this blood sugar curve around the clock to get it.Which we never got until we changed the diet. This curve shows fast carbohydrates that could not be managed.
On this blood sugar curve it was oatmeal with milk and raspberries for breakfast, pancake for lunch and spaghetti with meat sauce for dinner.
In addition, the blood sugar level of the night was affected by the swaying blood sugar levels that were on the day. It was incredibly swaying even at night.
The risks that this blood sugar curve entailed with the extremely low blood sugar levels and the next time taking too high harmful blood sugar levels was nothing we thought our daughter would have to live with.
I want to highlight two important things now!
Among other things, it focuses a lot on your Hba1c value. Also called long-term blood sugar.
This value shows your average blood sugar level over the last three months.
A high value is a sign of diabetes. The content should be 27-42 mmol / mol if you are under 50 years of age, and at 31-46 mmol / mol if you are over 50 years of age.
The goal of a person with diagnosed diabetes is to have less than 52 mmol / mol.
If you have a high value, it is definitely not good. Then your body takes damage. But what I want to point out is that when our daughter had blood sugar levels that looked like the unstable, she had a good Hba1c.
A high value tells me more about how bad it can be. For me personally, this value doesn’t say much more. You can have a good value though you have an incredibly unstable blood sugar curve.
Personally, I am very convinced of achieving a daily stable blood sugar curve for increased health and well-being.
The other thing I want to highlight is that if you are living with diabetes, the council may today follow the blood sugar after two hours.
Take a look at the unstable blood sugar curve in the figure above. We look at the curve at. 11.30 am the blood sugar is about 4.0 mmol / l and on the way up.
You take your meal and count carbohydrates for what you eat and give a dose of insulin for it. Then you look at the blood sugar curve two hours later and realize that you are a little too low in blood sugar.
You find that your insulin dose you took was too large and you decide to lower it to the next. In fact, you have been at levels of 20 mmol / l and nosat.
Without even knowing it, if you haven’t had a sense of it now.Therefore, I absolutely think one should be more careful with their blood sugar and follow it more.
This is how you want your blood sugar levels to look. Stay within the reference values.
You will feel fuller, happier, more energetic and more harmonious with a more stable mood. No high levels of blood sugar causing injury.
No large doses of insulin that can cause it with insulin resistance and all the mess it causes. However, enough doses to follow your growth curve if you are a child.
As an adult with diabetes, you can get even more stable blood sugar curve. The more carbohydrates, the more insulin and the more affected the blood sugar curve.
Here I personally have different thoughts about insulin doses depending on whether you have type 1 or type 2 diabetes, are children or adults, want to achieve weight loss and more.
If you put the blood sugar curves together on the same chart, it is not difficult to understand which blood sugar curve you want to achieve.
How can you control your blood sugar curve yourself?
On the website there is a blood sugar meter that you can buy. It costs SEK 540 including 50 pieces. Here you will find the blood sugar meter and description of it .
This is a good investment for you to take control of your own blood sugar levels yourself. Whether you have type 2 diabetes or want to optimize your health.
Start by taking a blood sugar level on an empty stomach right in the morning when you wake up. If it is over 6.1 mmol / l then it is a sign that you have glycogen stored in the liver.
Then you take your breakfast in peace and quiet. When you have finished eating, you take a new stick every 15 minutes for two hours (it works every 30 minutes even if you don’t like sticking).
You will then find a blood sugar curve on how your blood sugar looks. Depending on the carbohydrates you have taken, you can draw different conclusions.
If you have eaten good carbohydrates for breakfast, you probably haven’t gone up in blood sugar. If you have exceeded 6.0 mmol / l, you have either eaten fast carbohydrates or your pancreas has not been properly absorbed in its insulin release.
You probably have a disorder of your own insulin production and / or are insulin resistant.
I will eventually post a movie here on the blog where I show you how to go about taking a blood sugar to test yourself.
When I first meet my clients I always ask how their diets look. Then I can form an idea of how much of fast carbohydrates / hidden sugar they get in and on what level their insulin levels are most likely to lie around.
From this I get a picture of which daily blood sugar curve they most likely have. In addition, I take blood samples to measure blood sugar levels in the body.
We tested our own blood sugar in the family!
We did a test a few years ago within the family that I posted earlier on the blog. Where my blood sugar curve is interesting.
I quickly go up to almost 10, 0 mmol / l and also find it difficult to take me down again. Which does not surprise me as I grew up on two pieces of forest trees and O’boy for breakfast.
I have seen several times a diet expert via social media advertise oatmeal and that it does not affect one’s blood sugar curve.
I want to argue that it does absolutely. However, how much can be individual and depends on how much load your pancreas can handle and how insulin resistant you are.
Then there can of course be other advantages with just oatmeal. However, to say that it does not affect your blood sugar curve at all is not true.
What does scientific studies say?
If you would also like to look at scientific study of others who have also received better blood sugar levels after dietary change, please take part of this study .
Just in this, 22 people with difficult-to-control type 1 diabetes were watching 70-90 grams of carbohydrates / day. HbA1c fell on average from 7.5% to 6.4%.
Insulin requirements decreased significantly, and the number of blood sugar cases per week fell on average from 2.9 to 0.5.
Another study looked at people with type 2 diabetes. 10 days with type 2 diabetes ate their usual food for seven days, and then ate 21 grams of carbohydrates / day for fourteen days.
symptoms of high blood sugar levels
Blood sugar was greatly improved despite the fact that many people had to reduce their medication sharply. A short study, but with dramatic results.
I also want to mention that if you are healthy, blood sugar does not go up to levels of 20.0 mmol / l. It needs a metabolic disorder to achieve these levels. But you may well go up to 10.0 mmol / l and perhaps more depending on carbohydrate intake.
However, you can still have high insulin production to keep your blood sugar levels down for the fast carbohydrates and sugars you eat. High levels of insulin, which in turn lead to insulin resistance and this in turn leads to metabolic syndrome and type 2 diabetes, we have previously mentioned.