Understanding Normal Glucose Levels After Eating: What You Need to Know

Glucose, also known as blood sugar, is a simple carbohydrate essential for energy production in the body. It is derived from carbohydrate-rich foods and enters the bloodstream as blood sugar levels fluctuate with dietary intake.

Insulin is a hormone produced by the pancreas that helps move glucose from the blood into cells for energy. When blood sugar levels increase, the pancreas releases to regulate them. But what is a normal blood sugar level?  

Let us understand it in more detail.

What is the Normal Sugar Level? 

Normal glucose levels vary depending on a person’s age and dietary habits. According to the World Health Organization (WHO), the normal fasting range for blood glucose is between 70 and 100 mg/dL or 3.9 and 5.6 mmol/L.

While it is generally assumed that individuals without diabetes maintain normal blood sugar levels, occasional spikes can occur even in non-diabetic individuals after consuming foods high in sugar. Therefore, what’s considered a normal blood sugar level can vary from person to person.

What is a Normal Blood Sugar Level Immediately After Eating? 

The word ‘postprandial’ means “after a meal,” and postprandial glucose (PPG) refers to plasma glucose levels following food intake. Following a meal, the body breaks down carbohydrates into glucose, which enters the bloodstream and increases blood sugar levels.

A postprandial test is typically conducted one to two hours after a meal to assess how the body processes this glucose. The table below highlights the standard postprandial blood sugar levels for various categories of individuals, as defined by the American Diabetes Association (ADA).

 What Factors Influence Glucose Levels after Eating

Blood sugar levels change due to a variety of reasons. Factors that affect glucose levels in the blood include:

1. Meal composition

Meals high in carbohydrates and sugars cause a rapid increase in glucose levels because they are digested rapidly. On the other hand, meals rich in fibre, protein, and healthy fats lead to a slower glucose rise.

2. Post-Meal Exercise

Exercising after a meal can help lower sugar levels by improving insulin sensitivity and aiding glucose uptake by muscles. Insulin sensitivity ensures that a large amount of glucose enters the cells and is converted into energy.

3. Insulin resistance

Dysfunction in insulin secretion can result in abnormal sugar levels after food intake. Insulin resistance occurs when the body does not respond effectively to insulin, preventing glucose from entering the cells and causing it to remain in the bloodstream.

4. Eating Patterns

Irregular eating habits, like skipping meals or leaving long gaps between them, cause glucose levels to fluctuate. Regular and balanced meals stabilize blood sugar levels and support better glucose management.

5. Diabetes Impact

Diabetes and prediabetes disrupt the body’s ability to process glucose. In these conditions, the body either produces too little insulin or doesn’t use it effectively, leading to higher glucose levels.

What are the Symptoms of High Blood Sugar Levels After Eating?

An increase in blood sugar levels after eating can lead to noticeable symptoms, such as:

1. Feeling foggy or mentally sluggish
2. Low energy levels and persistent fatigue
3. Irritability or heightened emotional sensitivity
4. Frequent mood swings that may affect daily interactions
5. Episodes of blackouts or dizziness.

How to Manage Sugar Spikes After a Meal?

Here are effective ways to manage blood sugar spikes after a meal:

1. Limit the intake of sugary and starchy foods with high glycemic index, like white bread, rice, potatoes, etc. These foods are rapidly digested and can cause a sudden spike in blood sugar levels.

2. Avoid food that increases visceral fat in the body. Visceral fat is linked to insulin resistance. With reduced insulin activity, less glucose moves into the cell, leading to higher glucose levels in the blood.

3. Develop the habit of taking a walk after a meal. This helps ensure blood glucose levels stay down as muscles absorb the excess glucose from the blood.

Managing blood sugar spikes after a meal requires careful attention. Recognising the symptoms and implementing simple measures, like consuming nutritious meals and taking a walk after eating, can help regulate glucose levels effectively.

If someone notices symptoms of high blood sugar, they should immediately consult their healthcare provider and schedule a postprandial test or glucose fasting test with Dr Lal PathLabs for an accurate diagnosis.

FAQs

1. How long after a meal should one check their blood sugar?

It’s usually recommended to check blood sugar two hours after a meal. This allows doctors to assess how food affects blood sugar levels and determine if adjustments to insulin or medication are needed.

2. What should normal glucose levels be after eating?

 Typically, blood sugar levels after a meal for adults without diabetes should stay below 140 mg/dL, while for individuals with diabetes, it should be under 180 mg/dL.