What Is The Ideal Normal Sugar Level For A Healthy Life?

Sonali Khatu

Sonali Khatu
Sep 2023

2 min read
Normal Sugar Level

Table of content

Maintaining normal sugar levels is crucial for our overall health. In India, where diabetes has reached alarming proportions, understanding what constitutes a healthy blood sugar level is more important than ever.

Did you know that over 77 million Indians suffer from diabetes, making our nation the diabetes capital of the world? So understanding what constitutes, can help us prevent serious health issues. Thus it’s not just about avoiding sweets; it’s about maintaining a balanced lifestyle.

Join us as we understand the mysteries of sugar levels and discover practical tips to keep them in check. Whether you’re curious about your own health or want to support a loved one, knowing what’s normal can make all the difference. So, let’s embark on this journey toward better health together.

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What Is Blood Sugar?

Blood sugar, also known as glucose, is our body’s primary energy source, primarily derived from carbohydrates in foods like bread, rice, and fruits. During digestion, carbohydrates are converted into glucose, which enters the bloodstream. 

The pancreas produces insulin, a hormone that controls these levels by facilitating the absorption of glucose by cells for energy or storage. In essence, blood sugar serves as our energy currency, expertly managed by insulin. Moreover you can read on what is the difference between blood sugar and diabetes? on our Fitelo website.

Normal Sugar Levels Chart By Age

This chart of normal blood sugar levels gives detailed goals for specific groups of people with diabetes, based on age.

AgeBefore Meals (fasting)After Meals
Children and Teens90–130 mg/dL90 to 160 milligrams per deciliter (mg/dL)
Adults80–130 mg/dL< 180 mg/dL(1 or 2 hours after)
Pregnant70–95 mg/dL110–140 mg/dL(1 hour after);100–120 mg/dL(2 hours after)
65 and Older70–95 mg/dL110–140 mg/dL(1 hour after);100–120 mg/dL(2 hours after)
65 and Older Without diabetes99 mg/dL or below140 mg/dL
Keep in mind, age alone isn’t a deciding factor on where blood sugars should be.

Why Is Blood Sugar Control Important?

Blood sugar control is vital for maintaining overall health and preventing various health complications. Proper blood sugar control is essential for several reasons:

  1. Energy Regulation: Maintaining stable blood sugar levels ensures that your body has a steady supply of energy. This helps you feel alert and active throughout the day.
  2. Preventing Diabetes: High blood sugar levels over an extended period can lead to type 2 diabetes, a chronic condition that affects how your body uses glucose. Managing blood sugar levels can reduce the risk of developing diabetes.
  3. Avoiding Hypoglycemia: Extremely low blood sugar levels, known as hypoglycemia, can lead to dizziness, confusion, and even loss of consciousness. Keeping your blood sugar within a healthy range prevents these dangerous lows.
  4. Heart Health: Elevated blood sugar levels are associated with an increased risk of heart disease. Maintaining normal blood sugar levels can help protect your cardiovascular health.
  5. Weight Management: Stable blood sugar levels play a role in controlling your appetite and reducing cravings for sugary, high-calorie foods. This can aid in weight management and overall health.

What Are Normal Sugar Level?

Blood sugar levels are typically measured in milligrams of glucose per deciliter of blood (mg/dL). The following values represent a general guideline for these levels:

  1. Fasting Blood Sugar: This is your blood sugar level when you haven’t eaten for at least 8 hours. A fasting blood sugar level of 70-99 mg/dL is considered normal.
  2. Post-Meal Blood Sugar: About 1-2 hours after eating, your blood sugar may rise slightly. A post-meal blood sugar level below 140 mg/dL is generally considered normal.
  3. Hemoglobin A1c (HbA1c): This blood test measures your average blood sugar levels over the past 2-3 months. An HbA1c level of 5.7% or lower is considered normal.

It’s important to note that individual factors, such as age and underlying health conditions, can influence what is considered normal for a specific person.

Normal Blood Sugar Levels Chart

Here’s a simplified chart in mg/dL to understand better for both men and women:

Time of MeasurementNormal Range for MenNormal Range for Women
Fasting (Before Meals)70 – 100 mg/dL70 – 100 mg/dL
1-2 Hours After EatingBelow 140 mg/dLBelow 140 mg/dL
Please note that individual variations can occur, and it’s essential to consult with a healthcare professional for personalized guidance regarding blood sugar levels and any related concerns.

What Is High Blood Sugar And Low Blood Sugar Level?

High Blood Sugar (Hyperglycemia): High blood sugar, or hyperglycemia, refers to an elevated level of glucose (sugar) in the bloodstream. It typically occurs when the body cannot effectively regulate or use glucose, often associated with conditions like diabetes.

Low Blood Sugar (Hypoglycemia): Low blood sugar, or hypoglycemia, occurs when the level of glucose in the bloodstream drops below normal. Thus this is often a side effect of diabetes treatment, particularly insulin and some oral medications.

CharacteristicHigh Blood Sugar (Hyperglycemia)Low Blood Sugar (Hypoglycemia)
Blood Sugar RangeTypically above 180 mg/dLGenerally below 70 mg/dL
Common CausesOvereatingSkipped meals or snacks
Insufficient insulinExcessive insulin or medication
StressStrenuous exercise
Illness/infectionAlcohol consumption
SymptomsIncreased thirst and urinationShakiness or tremors
Blurred visionConfusion or dizziness
Frequent infectionsRapid heartbeat
Slow wound healingHunger
TreatmentInsulin or medication adjustmentConsuming fast-acting carbs
HydrationMonitoring blood sugar levels
Diet and exercise managementAdjusting medication doses
ComplicationsLong-term: organ damage, neuropathyLoss of consciousness (severe)
Short-term: ketoacidosis (in diabetes)Seizures (severe)

Is Your Glucose Level In Check?

Monitoring and managing your glucose level is crucial, especially if you have diabetes or want to maintain overall health. Thus here are some key pointers for understanding and managing glucose levels:

The Glucose Level
  1. Know Your Target Range: Consult with a healthcare professional to determine your target blood glucose range. This range varies for individuals and depends on factors like age, type of diabetes, and overall health.
  2. Regular Monitoring: Use a glucose meter to check your blood glucose regularly, as advised by your healthcare team. Typically, this involves testing before meals and sometimes after meals.
  3. Carbohydrate Awareness: Learn how carbohydrates affect your blood glucose levels. Carbohydrate counting can help you plan meals and insulin doses if you’re on insulin therapy.
  4. Alcohol in Moderation: If you consume alcohol, do so in moderation and be aware that it can affect your blood glucose levels.
  5. Regular Check-ups: Visit your healthcare provider regularly for check-ups and diabetes management reviews. They can adjust your treatment plan as needed. Moreover is your blood sugar in normal range, if not do read our blog on Symptoms Of Diabetes.
  6. Hypoglycemia Awareness: Learn to recognize and treat low blood sugar (hypoglycemia) symptoms. Carry glucose tablets or fast-acting sugar sources for emergencies.
  7. Hyperglycemia Management: Understand the signs of high blood sugar (hyperglycemia) and know how to respond by following your healthcare provider’s guidance.
  8. Continuous Glucose Monitoring (CGM): Consider using a CGM system if recommended by your healthcare team. CGMs provide real-time data on your blood glucose levels.
  9. Record Keeping: Keep a record of your blood glucose readings, meals, medications, and activities. This can help you and your healthcare provider make informed decisions.
  10. Support System: Share your diabetes management plan with family and friends who can provide support and assistance when needed.

Normal Blood Sugar Level: Guidelines For Both Men And Women

Understanding the sugar levels for both males and females is essential for overall health. Here’s a quick overview of what you need to know to maintain healthy glucose levels.

Female Normal Sugar Level

A normal level for adult females typically falls within the range of 70 to 99 milligrams per deciliter (mg/dL) when measured after an overnight fast, serving as a crucial health indicator. Here are some key pointers regarding normal blood sugar levels for females:

  1. Blood Sugar Targets: Normal blood sugar levels vary depending on the situation. For fasting blood sugar (after an overnight fast), it’s typically 70-99 mg/dL for adult females. Post-meal levels should be below 140 mg/dL. Hemoglobin A1c (HbA1c) should be 5.7% or lower for long-term control.
  2. Pregnancy and Age: Pregnant females have different targets, and age can influence what’s considered normal. Older adults might have slightly higher fasting levels but should follow their healthcare provider’s recommendations.
  3. Menstrual Cycle and Individuality: Hormonal changes during the menstrual cycle can affect blood sugar, and individual factors like genetics and health conditions can vary what’s normal. Consult your healthcare provider for personalized guidance.
  4. Regular Monitoring and Lifestyle: If you have diabetes or are at risk, regular monitoring is crucial. Lifestyle factors like diet, exercise, and stress management play a big role in maintaining normal levels.
  5. Seek Medical Advice: If you experience persistent high or low blood sugar, or related symptoms like excessive thirst or fatigue, consult a healthcare provider promptly. These could indicate underlying issues requiring attention.

Moreover you must know a BMI calculator for women aids in evaluating body mass index, a health indicator based on height and weight, to assess overall fitness and wellness.

Male Normal Sugar Level

The normal level for adult males typically falls within a range of 70 to 99 milligrams per deciliter (mg/dL) in fasting conditions. Here are some key pointers regarding normal blood sugar levels for males:

  1. Blood Sugar Ranges: Fasting blood sugar for adult males is usually 70-99 mg/dL, measured in the morning after fasting. Post-meal levels should be below 140 mg/dL. HbA1c should stay around 5.7% or lower for good long-term control.
  2. Age Impact: Blood sugar can change with age, with older adults tending to have slightly higher fasting levels. Still, they should follow healthcare provider recommendations for control.
  3. Individual Differences: Normal blood sugar can vary from person to person, influenced by genetics, overall health, and medical conditions. Consult your healthcare provider for personalized advice.
  4. Monitoring and Lifestyle: Regular blood sugar monitoring is crucial for those with diabetes or at risk. Diet, exercise, and stress management play vital roles in maintaining normal levels.
  5. Seeking Medical Help: If you experience persistent high or low blood sugar or related symptoms like excessive thirst, frequent urination, fatigue, or unexplained weight changes, consult a healthcare provider promptly. These may signal underlying blood sugar-related issues needing attention.

Moreover you must know a BMI calculator for men helps determine body mass index, a measure of body fat based on height and weight, to assess overall health and fitness.

Dietary Guidelines For Maintaining Normal Sugar Levels

Maintaining normal levels is crucial for overall health and well-being. These dietary guidelines provide valuable insights into the foods to embrace and those to avoid in order to help regulate effectively.

Foods To Eat For Normal Sugar Levels

Eating the right foods can play a pivotal role in maintaining normal levels, promoting health, and preventing complications. Here are some key foods to include in your diet for stable blood sugar control.

  1. Leafy Greens: Incorporate vegetables like spinach, kale, and broccoli into your diet. Moreover they are low in carbohydrates and rich in fiber, which helps stabilize blood sugar levels.
  2. Whole Grains: Opt for whole grains like quinoa, brown rice, and whole wheat bread instead of refined grains. These provide complex carbohydrates and fiber, promoting gradual glucose release.
  3. Lean Proteins: Include sources of lean protein like skinless poultry, tofu, and legumes. Thus protein helps maintain stable blood sugar levels and promotes a feeling of fullness.
  4. Healthy Fats: Firstly consume sources of healthy fats such as avocados, nuts, and olive oil. Secondly these fats can slow down the absorption of sugar and improve insulin sensitivity.
  5. Berries: Berries like blueberries, strawberries, and raspberries are low in sugar and high in antioxidants and fiber, making them a diabetes-friendly choice. Moreover you can try more variety of fruits through our blog on Fruits For Diabetic Patients

Foods To Avoid Or Limit For Normal Sugar Levels

To maintain normal levels, it’s essential to be mindful of the foods you consume. Moreover here are some key recommendations on foods to limit or avoid in your diet to support blood sugar stability and overall health.

  1. Sugary Beverages: Steer clear of sugary drinks like soda, fruit juices, and sweetened teas, as they can cause rapid spikes in blood sugar.
  2. Processed Snacks: Limit processed snacks, which often contain high levels of added sugars and refined carbohydrates. Thus opt for whole, unprocessed foods instead.
  3. Sweets and Desserts: Minimize the consumption of candies, pastries, and desserts that are loaded with sugars and offer little nutritional value.
  4. White Bread and Pasta: Reduce intake of white bread, pasta, and other refined grains, as they can lead to quick spikes in blood sugar levels.
  5. Fried and Fatty Foods: Cut back on fried and fatty foods, as they can contribute to insulin resistance and higher blood sugar levels over time.

How To Maintain Normal Blood Sugar Level?

Now that we know what normal blood sugar levels are and why they matter, let’s explore some practical steps to help you maintain these levels:

Normal Blood Sugar Level
  1. Balanced Diet: Eating a balanced diet that includes a variety of foods, such as whole grains, lean proteins, fruits, vegetables, and healthy fats, can help regulate blood sugar levels. Avoid excessive consumption of sugary and processed foods.
  2. Portion Control: Be mindful of portion sizes to prevent overeating, which can cause blood sugar spikes. Use smaller plates, measure servings, and pay attention to hunger and fullness cues.
  3. Regular Physical Activity: Engaging in regular exercise can help your body use glucose more efficiently. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, as recommended by health experts.
  4. Monitoring Carbohydrates: Keep track of your carbohydrate intake, especially if you have diabetes or are at risk for it. Spreading carbohydrate consumption throughout the day can prevent sudden spikes in blood sugar.
  5. Hydration: Staying well-hydrated is important for overall health, including blood sugar regulation. Drink plenty of water throughout the day.
  6. Stress Management: Chronic stress can impact blood sugar levels. Practice relaxation techniques such as deep breathing, meditation, or yoga to manage stress effectively.
  7. Medication and Insulin: If you have diabetes, take your prescribed medications or insulin as directed by your healthcare provider. These medications can help regulate blood sugar levels.
  8. Regular Check-ups: Schedule regular check-ups with your healthcare provider to monitor your blood sugar levels and overall health. They can adjust your treatment plan as needed. Moreover you must keep track of your BMI through BMI Calculator.

Balanced Sweetness

In the realm of health, we often inquire,
For the key to well-being, we aspire,
Normal blood sugar, a balance so right,
Keeps us strong, through the day and night.

Within our veins, it flows like a stream,
Steadfast and steady, a wellness dream.
With diet and care, we maintain the line,
In the quest for a life, truly divine.

A Word From Fitelo

Maintaining normal sugar levels is essential for your health and well-being. By following a balanced diet, staying physically active, and managing stress, you can help keep your blood sugar within a healthy range. Remember that individual factors may influence what is considered normal for you and create a personalized plan for blood sugar control.

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Meet Mayuri, a cool 12-year-old from Delhi. Concerned about her unhealthy eating habits, her parents took up Fitelo’s personalized diet plan. Thus in just 45 days, Mayuri lost an incredible 10 kgs.

Fun Fact

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Frequently Asked Questions

What Is The Normal Sugar Level Range?

The blood sugar normal range typically falls between 70 to 130 milligrams per deciliter (mg/dL) before meals and below 180 mg/dL after meals for most adults. Maintaining blood sugar within this range is crucial for overall health and diabetes management.

When Should I Check My Blood Sugar Levels?

It’s advisable to check your blood sugar levels as recommended by your healthcare provider. Healthcare providers check fasting blood sugar levels in the morning before eating, and they check post-meal levels two hours after a meal.

What Should I Do If My Blood Sugar Levels Are Consistently High or Low?

If you consistently experience abnormal blood sugar levels, consult your healthcare provider. They can perform further tests and provide guidance on managing your blood sugar through lifestyle changes or medication adjustments.

How Can I Maintain Normal Blood Sugar Level?

To maintain normal blood sugar levels, adopt a balanced diet that includes whole grains, lean proteins, fruits, and vegetables while minimizing sugary and processed foods. Regular physical activity, such as brisk walking or cycling, also helps regulate blood sugar and manage stress.

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Contact Us Today

Contact our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.

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