HAPPY FOOD NOTES

Normal Blood Sugar and Why is it Important for Health?

Sugar is a compound produced by the body to provide energy for humans. This is its function when present at normal levels in the body. However, factors such as diet and stress can cause blood sugar levels to exceed the normal range and lead to insulin resistance. If left unchecked, insulin resistance can result in type 2 diabetes.

Below, we explain what normal blood sugar is, the factors that influence it, and how to maintain healthy blood sugar levels.

What is Normal Blood Sugar?

Normal blood sugar refers to the range of sugar levels that should be present in each deciliter of blood. Recommended normal blood sugar levels vary depending on age and body condition, as well as whether they are measured randomly, fasting (without eating for several hours, usually measured in the morning), postprandial (after eating), or before bed.

  • Children under 6 years: Random blood sugar levels range from 100–200 mg/dL, fasting levels are around 100 mg/dL, and levels after eating and before bed are approximately 200 mg/dL.
  • Children 6–12 years: Random blood sugar levels range from 70–150 mg/dL, fasting levels are around 70 mg/dL, and levels after eating and before bed are approximately 150 mg/dL.
  • People over 12 years: Random blood sugar levels should be below 100 mg/dL, fasting levels should be between 70–100 mg/dL, while levels after eating are generally below 180 mg/dL and before bed are between 100–140 mg/dL.

For adults, if fasting blood sugar is between 100–125 mg/dL, lifestyle changes and regular glucose monitoring are recommended. However, if fasting blood sugar reaches 126 mg/dL or more in two separate tests, the individual may be diagnosed with diabetes.

Diabetes has become one of the deadliest degenerative diseases globally. Indonesia is facing a diabetes emergency due to the increasing number of cases each year, with alarming increases among children and teenagers.

Why is Normal Blood Sugar Important?

As mentioned, sugar is a source of energy for humans. Once absorbed by the body, sugar is recognized and processed by insulin, a hormone produced by the pancreas. Insulin allows sugar to enter the bloodstream, move into cells, and be converted into energy.

Normal blood sugar levels are vital because they allow the pancreas to produce only as much insulin as needed. High blood sugar levels force the pancreas to produce more insulin. If this happens continuously, the pancreas may no longer be able to produce sufficient insulin, or the insulin produced may no longer control blood sugar effectively—a condition known as diabetes.

How to Maintain Normal Blood Sugar

There are several ways to keep blood sugar levels in check:

Regular Blood Sugar Monitoring

Monitoring blood sugar regularly allows you to know your blood sugar levels when fasting, during treatment, or after certain activities. This helps you take steps to keep blood sugar within a normal range.

Getting Enough Sleep

As previously mentioned, lack of sleep can significantly impact blood sugar levels. Therefore, it is crucial to get 6–8 hours of sleep. To improve sleep quality, avoid exposure to radiation from smartphones and other devices at least an hour before bedtime.

Stress Management

In addition to insufficient sleep, stress can also trigger various bodily issues, including raised blood sugar, insulin resistance, and diabetes. Effective stress management—through practices like yoga or meditation—can help mitigate these effects.

Maintaining a Balanced Diet

Since diet is a key factor in blood sugar fluctuations, paying attention to dietary patterns is essential. This includes two critical aspects: ensuring balanced nutrition (prioritizing complex carbohydrates) and not skipping meals. Prioritize foods with a low glycemic index, like YAVA products, which contain complex carbs, fiber, and palm sugar, a low-GI sweetener.

Consulting a Doctor about Medication

Some medications can raise or lower blood sugar levels, which is crucial information for those with diabetes or hypoglycemia. For this reason, consulting a doctor is advisable for advice on managing blood sugar with medication.