When people hear about blood sugar management, they often assume it's only a concern for those with diabetes. However, managing blood sugar is not just for diabetics—it’s essential for everyone. Today, we’ll explore what blood sugar is, why managing it matters whether or not you have diabetes, and how to manage it effectively for better health.

What Is Blood Sugar?

Blood sugar refers to the concentration of glucose in your bloodstream. Healthy levels are generally defined as a fasting blood sugar below 100 mg/dL and a post-meal (2 hours after eating) level below 140 mg/dL. The food we eat is converted into energy, and glucose is the primary source of that energy. This glucose circulates in the blood and is either used immediately for energy or stored in the liver and muscles for later use. Excess glucose, however, can be converted into fat, contributing to weight gain and obesity.

Blood sugar levels fluctuate depending on the time since your last meal. Even if two people eat the same meal, their blood sugar responses can differ due to variations in how their bodies process and store glucose. Importantly, blood sugar doesn't only rise after eating. The body has a system for storing energy—primarily in the form of glycogen in the liver and muscles. During fasting or in times of increased energy demand, this stored glycogen is converted back into glucose to keep blood sugar from dropping too low. This is why blood sugar remains above a certain level even when you haven’t eaten for a while.

Proper blood sugar management is directly linked not only to the prevention of chronic diseases like diabetes but also to controlling weight and preventing obesity. Therefore, managing blood sugar is crucial for maintaining overall health.

The Importance of Insulin Regulation

Insulin is the hormone responsible for transporting glucose from the blood into the body’s cells to be used as energy. If insulin is deficient or not functioning properly, glucose remains in the bloodstream, potentially leading to high blood sugar and diabetes.

Insulin doesn’t just lower blood sugar—it also helps store excess glucose as fat. This storage function, while essential, can contribute to weight gain and obesity if insulin levels remain high for extended periods. Therefore, managing your diet in a way that regulates insulin secretion is a vital part of blood sugar control and weight management.

Dietary Strategies for Blood Sugar Control

Intermittent fasting is more than just skipping meals. It involves restricting eating to certain hours of the day, which helps regulate insulin secretion. Fasting for 12 to 16 hours a day can reduce excessive insulin release, preventing excess glucose from being stored as fat. Additionally, it encourages the body to use fat instead of glucose as an energy source, aiding in weight management.

Since carbohydrates are the main dietary component that raises blood sugar, reducing carb intake and increasing consumption of protein and healthy fats—which are essential for muscle building, cell signaling, and growth—can help with weight control. This approach is commonly known as the ketogenic diet.

Eliminating carbs entirely is difficult for most people. A more practical approach is to eat fiber-rich vegetables first, which slows digestion, followed by proteins and fats. Save carbs for last. This eating order helps prevent rapid spikes in blood sugar and moderates insulin response, contributing to better overall health.

Exercise Tips for Blood Sugar Management

Muscle mass plays a key role in increasing your basal metabolic rate (BMR), meaning your body burns more energy even at rest. Strengthening your muscles also improves glucose storage and usage. Exercises that target core muscles—like squats, planks, and lunges—boost your metabolism and support musculoskeletal health.

Blood sugar tends to peak about 30 minutes to an hour after eating. Engaging in light muscle training or aerobic activity like walking during this window can help burn off excess glucose and prevent it from being stored as fat.

High-intensity interval training (HIIT), which involves short bursts of intense activity followed by rest, can rapidly raise your heart rate and maintain elevated metabolism even after the workout ends. HIIT enhances cardiovascular endurance and boosts BMR, making it highly effective in preventing chronic conditions such as diabetes, high blood pressure, and high cholesterol.

Written by Dr. Sangwook Lee, Family Medicine Specialist and Medical Reporter for HiDoc

Source: 하이(https://news.hidoc.co.kr/)

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