Post Time: 2025-09-01
Understanding Blood Sugar Levels: What to Know at 29 mmol/mol
At a blood sugar level of 29 mmol/mol, also known as 293 mg/dL, your body is in a state of hyperglycemia. This means that your glucose levels are higher than they should be, which can lead to various health complications if left unmanaged.
Causes and Consequences
High blood sugar levels can be caused by several factors including poor diet, lack of physical activity, certain medical conditions such as diabetes, or taking too much medication for these conditions. At 29 mmol/mol, your body may experience symptoms like increased thirst and urination, fatigue, blurred vision, and slow healing cuts and bruises.
Monitoring Techniques
To manage high blood sugar levels effectively, it's essential to monitor them regularly using a glucometer or continuous glucose monitoring (CGM) system. These devices provide accurate readings of your blood glucose levels throughout the day. Regular monitoring helps you identify patterns in your blood sugar spikes and drops, allowing for adjustments in medication, diet, and lifestyle.
Dietary Adjustments
Making dietary changes can significantly impact your blood sugar levels. Consuming foods high on the glycemic index (GI) like white bread, pasta, and sugary drinks causes a rapid increase in glucose levels. On the other hand, eating low-GI foods such as whole grains, fruits, vegetables, lean proteins, and healthy fats helps maintain stable blood sugar levels.
Exercise: A Natural Balance
Regular physical activity can help regulate your blood sugar levels. Exercise increases insulin sensitivity, allowing glucose to enter cells more efficiently. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week. Also, incorporate strength training exercises two times a week to build muscle mass.
The Role of Fiber
A high-fiber diet plays an essential role in blood sugar control by slowing down glucose absorption and keeping you full for longer. Include fiber-rich foods like fruits, vegetables, whole grains, nuts, seeds, legumes, and low-fat dairy products in your meals. Aim to consume at least 25-30 grams of dietary fiber per day.
Blood Sugar Fluctuations
High blood sugar levels can cause fluctuations that may lead to severe complications if not managed properly. These fluctuations often result from an imbalance between insulin production and glucose uptake by cells. Regular monitoring, healthy diet, regular physical activity, stress reduction techniques like yoga or meditation, and adequate sleep can help minimize these fluctuations.
Importance of Tracking
Monitoring your blood sugar levels regularly allows you to understand patterns in your body's response to food intake, exercise, medication (if prescribed), and lifestyle choices. This knowledge empowers you with the tools necessary to make informed decisions that contribute to maintaining a healthy balance between insulin production and glucose uptake.
In this Chai-Biscuit series, I’m having Chai with the popular biscuits that we eat, to see which ones increase blood sugar by how much, so I can take an informed decision on which ones to eat. . Research today shows that high blood sugar variability, in the long term, can lead a vast what foods to eat to lower blood sugar variety of health issues including weight gain (See the work of Dr. Rob Lustig, Dr. Casey Means, Dr. Michael Snyder & Jessie Inchauspé among others). My aim is to track blood sugar variability and to stay within normal sugar levels as much as possible. blood sugar high symptoms diabetes And I’m sharing my experiences. . Please do note: I'm not a diabetic, or even a pre-diabetic. And I hope to stay that way by avoiding insulin resistance. These are my continuous glucose monitor readings (CGM), and everyone's readings can be different. Ideally, each person should test food items on themselves blood sugar levels first thing in morning individually to see how their body reacts. Finally, in addition to glucose spikes, calories & quality of ingredients also matter. . Sensor: Abbott Freestyle Libre (Link in Bio) . Enjoy the videos! . #weightloss #healthyfood #healthylifestyle #diabetes #weightloss #shorts