What Is a Normal Blood Sugar Level? The 2024 Chart Explained

17 Sep 2025 By Aleksandra Kukla, M.D.

What Is a Normal Blood Sugar Level? The 2024 Chart Explained

Understanding normal blood sugar levels is crucial for maintaining overall health and preventing serious conditions like diabetes. Blood sugar, or glucose, is the primary source of energy for our bodies, derived from the food we eat. Maintaining stable blood sugar levels ensures our cells receive the energy they need without causing damage to our organs. This article provides a detailed explanation of normal blood sugar ranges, factors that can influence these levels, and the latest 2024 guidelines.

Why Monitoring Blood Sugar Levels Matters

Monitoring your blood sugar levels is important for several reasons:

Detecting Diabetes: Elevated blood sugar levels over time can indicate prediabetes or diabetes. Early detection allows for timely intervention.
Managing Diabetes: For individuals with diabetes, regular monitoring helps in managing medication, diet, and exercise effectively.
Preventing Complications: Maintaining healthy blood sugar levels reduces the risk of diabetes-related complications, such as heart disease, kidney damage, and nerve damage.
Optimizing Health: Even for those without diabetes, knowing your blood sugar levels can help you make informed dietary and lifestyle choices.

The 2024 Chart: Normal Blood Sugar Levels

The following chart provides a comprehensive overview of normal blood sugar levels for individuals without diabetes, as well as target ranges for people with diabetes, according to the latest guidelines:

Note: These ranges can vary based on individual factors, age, and specific health conditions. It's always best to consult with a healthcare professional for personalized guidance. The Diabetic Diet Plan That Can Help Lower Your A1C

Factors That Influence Blood Sugar Levels

Several factors can impact your blood sugar levels. Awareness of these influences can help you manage your glucose more effectively.

Diet and Nutrition

What you eat has the most direct impact on your blood sugar levels. Carbohydrates, in particular, are broken down into glucose, which raises blood sugar.

High-Glycemic Foods: Foods like white bread, sugary drinks, and processed snacks cause rapid spikes in blood sugar.
Low-Glycemic Foods: Foods like whole grains, legumes, and non-starchy vegetables have a slower, more gradual effect on blood sugar.
Portion Control: Eating large meals can overwhelm your body's ability to regulate blood sugar, leading to higher levels.

Physical Activity

Exercise helps improve insulin sensitivity, meaning your body is more efficient at using glucose for energy.

Aerobic Exercise: Activities like walking, running, and cycling can lower blood sugar levels.
Resistance Training: Strength training helps build muscle, which increases glucose utilization.
Timing: The timing of exercise can also impact blood sugar. For example, exercising after a meal can help prevent post-meal spikes.

Stress

When you're stressed, your body releases hormones like cortisol and adrenaline, which can raise blood sugar levels.

Chronic Stress: Long-term stress can lead to persistently elevated blood sugar.
Stress Management: Techniques like meditation, deep breathing, and yoga can help reduce stress and stabilize blood sugar.

Medications

Certain medications can affect blood sugar levels, either raising or lowering them.

Corticosteroids: Often used to treat inflammation, these can increase blood sugar.
Diuretics: Some diuretics can also raise blood sugar levels.
Diabetes Medications: Insulin and oral diabetes medications are designed to lower blood sugar but can sometimes cause hypoglycemia (low blood sugar).

Health Conditions

Certain health conditions can affect blood sugar regulation.

Diabetes: The most obvious condition, characterized by the body's inability to produce or effectively use insulin.
Polycystic Ovary Syndrome (PCOS): This hormonal disorder is often associated with insulin resistance and elevated blood sugar.
Cushing's Syndrome: This condition causes the body to produce too much cortisol, leading to high blood sugar levels.

Age

As people age, their bodies become less efficient at regulating blood sugar, increasing the risk of developing type 2 diabetes. Older adults may also have other health conditions or take medications that can impact blood sugar levels.

Sleep

Poor sleep quality or insufficient sleep can negatively affect blood sugar regulation. Studies have shown that sleep deprivation can lead to insulin resistance and elevated glucose levels.

Prediabetes: The Warning Sign

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough to be diagnosed as diabetes. It is a critical warning sign that diabetes could develop in the future. The diagnostic criteria for prediabetes are:

Fasting Blood Sugar: 100-125 mg/dL
HbA1c: 5.7-6.4%

Early detection and management of prediabetes through lifestyle changes, such as diet and exercise, can prevent or delay the onset of type 2 diabetes.

Diagnosing Diabetes

Diabetes is diagnosed based on the following criteria:

Fasting Blood Sugar: 126 mg/dL or higher on two separate tests
Random Blood Sugar: 200 mg/dL or higher, along with symptoms of diabetes (such as excessive thirst and frequent urination)
HbA1c: 6.5% or higher

If you meet any of these criteria, your doctor will likely conduct further testing to confirm the diagnosis and determine the type of diabetes.

How to Test Your Blood Sugar

There are several ways to test your blood sugar:

Fasting Blood Sugar Test: This is a blood test taken after an overnight fast (usually 8 hours).
Random Blood Sugar Test: A blood test taken at any time of day, without fasting.
Oral Glucose Tolerance Test (OGTT): This test involves fasting overnight, then drinking a sugary solution. Blood sugar levels are checked periodically over the next two hours.
HbA1c Test: This blood test measures your average blood sugar level over the past 2-3 months.

Home blood glucose meters are available for individuals who need to monitor their blood sugar regularly, especially those with diabetes. These meters require a small blood sample, usually obtained by pricking a fingertip.

Managing Blood Sugar Levels: Practical Tips

Effective management of blood sugar levels involves lifestyle adjustments, dietary changes, and sometimes, medication.

Dietary Strategies

Choose Low-Glycemic Foods: Opt for whole grains, legumes, non-starchy vegetables, and fruits with a lower glycemic index.
Control Portion Sizes: Eating smaller, more frequent meals can help prevent blood sugar spikes.
Limit Sugary Drinks: Avoid sodas, fruit juices, and other beverages high in added sugar.
Increase Fiber Intake: Fiber helps slow down the absorption of glucose, leading to more stable blood sugar levels. Good sources of fiber include vegetables, fruits, and whole grains.

Exercise Recommendations

Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, along with strength training exercises at least twice a week.
Consistency: Regular exercise is more effective than sporadic workouts. Find activities you enjoy and can stick with long-term.

Stress Reduction Techniques

Mindfulness Meditation: Practicing mindfulness can help lower stress hormones and stabilize blood sugar.
Deep Breathing Exercises: Simple breathing exercises can quickly reduce stress and improve relaxation.
Yoga: Yoga combines physical activity with mindfulness, providing both physical and mental health benefits.
Adequate Sleep: Prioritize getting 7-9 hours of quality sleep per night.

Medical Interventions

If lifestyle changes are not sufficient to manage blood sugar levels, your doctor may recommend medication, such as:

Metformin: A common oral medication that helps improve insulin sensitivity and reduce glucose production in the liver.
Insulin: Used to replace or supplement the body's own insulin production, typically in individuals with type 1 diabetes or advanced type 2 diabetes.

Continuous Glucose Monitoring (CGM)

Continuous Glucose Monitors (CGMs) are devices that track blood sugar levels in real-time. A small sensor is inserted under the skin, and it measures glucose levels in the interstitial fluid. CGMs provide valuable data, including:

Glucose Trends: Showing whether glucose levels are rising, falling, or stable.
Time in Range: Indicating the percentage of time that glucose levels are within the target range.
Alerts: Providing notifications when glucose levels are too high or too low.

CGMs can be particularly useful for individuals with diabetes who require frequent blood sugar monitoring.

Hypoglycemia (Low Blood Sugar)

Hypoglycemia occurs when blood sugar levels drop too low, typically below 70 mg/dL. Symptoms of hypoglycemia can include:

Shakiness
Sweating
Dizziness
Confusion
Hunger
Irritability

If you experience symptoms of hypoglycemia, it's important to quickly raise your blood sugar by consuming a fast-acting carbohydrate source, such as: Living With Type 1 Diabetes A Daily Guide To Managing Glucose Levels

Glucose Tablets
Fruit Juice
Hard Candy

After raising your blood sugar, follow up with a snack containing protein and complex carbohydrates to help stabilize your levels.

Hyperglycemia (High Blood Sugar)

Hyperglycemia occurs when blood sugar levels are too high, typically above 180 mg/dL after meals or above 130 mg/dL fasting. Symptoms of hyperglycemia can include:

Increased Thirst
Frequent Urination
Blurred Vision
Fatigue
Headaches

If you experience symptoms of hyperglycemia, it's important to take steps to lower your blood sugar, such as:

Drinking Water
Exercising (if safe)
Taking Diabetes Medication (if prescribed)

Prolonged hyperglycemia can lead to serious health complications, so it's important to seek medical attention if your blood sugar remains high despite your best efforts to manage it.

Special Considerations

Certain populations have unique considerations regarding blood sugar levels.

Pregnant Women

During pregnancy, hormonal changes can affect insulin sensitivity and glucose metabolism, leading to gestational diabetes. This condition requires careful management to protect the health of both the mother and the baby. Target blood sugar levels for pregnant women with gestational diabetes are often stricter than for non-pregnant individuals with diabetes.

Children and Adolescents

Children and adolescents with diabetes may have different target blood sugar ranges compared to adults. The goals of diabetes management in this population include promoting normal growth and development, preventing short-term complications (such as hypoglycemia and hyperglycemia), and minimizing the risk of long-term complications.

Older Adults

Older adults with diabetes may have different target blood sugar ranges based on factors such as age, overall health, and presence of other medical conditions. The focus of diabetes management in this population is often on preventing hypoglycemia and maintaining quality of life. What Is A Normal Blood Sugar Level Charts And Ranges For Optimal Health

Conclusion

Understanding normal blood sugar levels and the factors that influence them is vital for maintaining overall health and preventing diabetes-related complications. By following the 2024 guidelines and implementing lifestyle changes, such as dietary modifications, regular exercise, and stress reduction techniques, you can effectively manage your blood sugar and promote long-term well-being. Remember to consult with your healthcare provider for personalized advice and monitoring, especially if you have diabetes or are at risk of developing the condition. Continuous monitoring, like using a CGM, can provide real-time data for better management. With the right knowledge and proactive steps, maintaining healthy blood sugar levels is achievable.