What Are Normal Blood Sugar Levels? A Complete Guide with a Chart

18 Sep 2025 By David A. Galbreath, M.D.

What Are Normal Blood Sugar Levels? A Complete Guide with a Chart

Blood sugar levels, also known as blood glucose levels, are a vital measure of the amount of glucose in your blood. Maintaining optimal blood sugar levels is crucial for overall health, as both excessively high and low levels can lead to serious health complications. This comprehensive guide will explore what normal blood sugar levels are, factors influencing these levels, and how to manage them effectively. We'll also include a handy chart for quick reference.

Why are blood sugar levels so important? Glucose is the primary source of energy for the body's cells. It comes from the food you eat. Insulin, a hormone produced by the pancreas, helps glucose move from your blood into your cells to be used for energy. When blood sugar levels are consistently high (hyperglycemia), it can lead to conditions like diabetes, which can damage organs over time. Conversely, when blood sugar levels are too low (hypoglycemia), it can result in symptoms like confusion, dizziness, and even loss of consciousness. The 7 Best Breakfasts For Better Blood Sugar Control

Understanding Normal Blood Sugar Ranges

What constitutes a "normal" blood sugar level varies depending on the time of day and whether you've recently eaten. Here’s a general guideline for individuals without diabetes:

Fasting Blood Sugar (After at least 8 hours of no eating): 70-99 mg/dL (3.9-5.5 mmol/L)
Before a Meal: 70-130 mg/dL (3.9-7.2 mmol/L)
1-2 Hours After a Meal: Less than 140 mg/dL (7.8 mmol/L)

These ranges can vary slightly depending on the individual and the guidelines used by their healthcare provider. It's important to discuss your specific target range with your doctor. What Is An A1C Test And How Can You Improve Your Results

Factors That Affect Blood Sugar Levels

Several factors can influence your blood sugar levels, leading to fluctuations throughout the day. Understanding these factors is key to managing your glucose levels effectively: The Surprising Link Between Blood Sugar Control And Lasting Weight Loss

Food: The type and amount of food you eat have a direct impact on your blood sugar. Carbohydrates, in particular, are broken down into glucose, raising blood sugar levels.
Physical Activity: Exercise helps your body use glucose for energy, which can lower blood sugar. The effect can last for hours after the activity.
Stress: When stressed, the body releases hormones that can raise blood sugar.
Illness: Being sick can also cause blood sugar levels to increase due to hormonal changes and decreased activity.
Medications: Certain medications, such as steroids, can increase blood sugar. Diabetes medications are designed to lower blood sugar levels.
Hormonal Changes: Fluctuations in hormones, such as during menstruation or pregnancy, can affect blood sugar levels.
Sleep: Poor sleep or changes in sleep patterns can disrupt hormone balance and influence blood sugar levels.

Managing Blood Sugar Levels: Tips and Strategies

Maintaining healthy blood sugar levels involves a multi-faceted approach that includes lifestyle modifications, monitoring, and sometimes medication. Here are some key strategies:

1. Balanced Diet

Focus on Complex Carbohydrates: Choose whole grains, fruits, and vegetables over processed foods and sugary drinks.
Portion Control: Be mindful of portion sizes to avoid overeating, which can lead to blood sugar spikes.
Consistent Meal Times: Eat meals at regular intervals to help maintain steady blood sugar levels.
Fiber Intake: High-fiber foods can help slow the absorption of sugar, preventing rapid spikes in blood sugar.

2. Regular Exercise

Aerobic Exercise: Activities like walking, jogging, swimming, and cycling can improve insulin sensitivity and lower blood sugar.
Strength Training: Building muscle mass can help your body use glucose more effectively.
Consistency: Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Blood Sugar Monitoring

Regular Testing: If you have diabetes or prediabetes, your doctor may recommend regular blood sugar monitoring using a glucometer.
Keep a Log: Record your blood sugar levels to track trends and identify factors that may be affecting them.
Continuous Glucose Monitoring (CGM): CGMs provide continuous tracking of blood sugar levels and can be particularly helpful for individuals with diabetes.

4. Stress Management

Mindfulness and Meditation: Practice techniques to reduce stress and promote relaxation.
Yoga and Tai Chi: These practices combine physical activity with mindfulness, which can help lower stress and improve blood sugar control.
Adequate Sleep: Aim for 7-8 hours of quality sleep each night.

5. Medication

Consult Your Doctor: If lifestyle modifications are not enough to manage your blood sugar levels, your doctor may prescribe medication, such as metformin or insulin.
Follow Instructions: Take your medication as prescribed and monitor your blood sugar levels regularly to assess its effectiveness.

Real-Life Example: Managing Blood Sugar Through Diet

Sarah, a 45-year-old with prediabetes, was struggling to keep her blood sugar levels within the recommended range. After consulting with a nutritionist, she made several dietary changes:

Replaced white bread with whole-wheat bread.
Swapped sugary sodas for water and unsweetened tea.
Increased her intake of vegetables and fruits.
Started eating smaller, more frequent meals throughout the day.

Within a few weeks, Sarah noticed a significant improvement in her blood sugar levels. She also incorporated a daily 30-minute walk into her routine and found that her energy levels increased as well.

Understanding Hypoglycemia (Low Blood Sugar)

Hypoglycemia occurs when blood sugar levels drop too low, typically below 70 mg/dL. This can be dangerous if left untreated.

Symptoms of Hypoglycemia

Shakiness
Sweating
Dizziness
Confusion
Irritability
Rapid heartbeat
Hunger
Blurred vision
Seizures (in severe cases)
Loss of consciousness (in severe cases)

Treating Hypoglycemia

If you experience symptoms of hypoglycemia, it's crucial to take action immediately:

Check Your Blood Sugar: If possible, use a glucometer to confirm your blood sugar level.
Eat or Drink Something Sweet: Consume 15 grams of fast-acting carbohydrates, such as:
- 4 ounces (120 ml) of juice or regular soda
- 1 tablespoon of honey or sugar
- Glucose tablets (follow package instructions)
- Wait 15 Minutes: Recheck your blood sugar level after 15 minutes.
- Repeat if Necessary: If your blood sugar is still below 70 mg/dL, repeat steps 2 and 3.
- Eat a Snack: Once your blood sugar is back to normal, eat a snack containing protein and carbohydrates to help stabilize your blood sugar level. Examples include a piece of fruit with peanut butter or a handful of nuts.

Example Scenario:

John, who has diabetes, felt shaky and dizzy while working in the garden. He immediately stopped and checked his blood sugar, which was 65 mg/dL. He drank 4 ounces of juice and waited 15 minutes. After rechecking his blood sugar, it was still low at 68 mg/dL. He drank another 4 ounces of juice and waited another 15 minutes. This time, his blood sugar rose to 85 mg/dL, so he ate a handful of almonds and returned to his gardening, feeling much better.

Understanding Hyperglycemia (High Blood Sugar)

Hyperglycemia refers to elevated blood sugar levels, typically above 130 mg/dL before a meal or 180 mg/dL two hours after a meal. Persistent hyperglycemia can lead to serious long-term health complications.

Symptoms of Hyperglycemia

Frequent urination
Increased thirst
Blurred vision
Fatigue
Headache

Managing Hyperglycemia

Monitor Blood Sugar Levels: Regularly check your blood sugar to identify trends and triggers.
Adjust Medication (if applicable): If you have diabetes, work with your doctor to adjust your medication dosage as needed.
Hydration: Drink plenty of water to help your body flush out excess glucose.
Dietary Adjustments: Reduce intake of carbohydrates and sugary foods.
Increase Physical Activity: Exercise can help lower blood sugar levels.
Consult Healthcare Provider: If hyperglycemia persists, seek medical advice to rule out any underlying issues.

Blood Sugar Levels and A1C

The A1C test, also known as the hemoglobin A1c test, provides an average measure of your blood sugar levels over the past 2-3 months. It’s a valuable tool for diagnosing and managing diabetes. Here’s how A1C levels correlate with average blood sugar levels:

| A1C Level | Estimated Average Glucose (mg/dL) | | :------------: | :-----------------------------------: | | 5.7% | 117 | | 6.0% | 126 | | 6.5% | 140 | | 7.0% | 154 | | 8.0% | 183 |

Normal: Below 5.7%
Prediabetes: 5.7% to 6.4%
Diabetes: 6.5% or higher

Regular A1C testing can help you and your healthcare provider assess how well your diabetes management plan is working.

Importance of Consulting a Healthcare Provider

This guide provides general information about normal blood sugar levels and management strategies. However, it's crucial to consult with a healthcare provider for personalized advice and treatment. Your doctor can help you determine your target blood sugar range, assess your risk factors for diabetes, and develop a comprehensive plan to manage your blood sugar levels effectively. Regular check-ups and screenings are essential for maintaining optimal health and preventing long-term complications.

Conclusion

Maintaining healthy blood sugar levels is essential for overall well-being. By understanding the factors that influence blood sugar, adopting a healthy lifestyle, and working closely with your healthcare provider, you can effectively manage your glucose levels and reduce your risk of developing diabetes and related complications. This guide, along with the provided chart, serves as a starting point for understanding blood sugar levels and taking proactive steps toward a healthier future. Remember, consistency, monitoring, and informed choices are key to achieving and maintaining optimal blood sugar control.