Glucose is the fuel that keeps our body running. It powers the brain, muscles, and every organ. When it runs low, the body starts breaking down fats and proteins for energy, but that’s not the most efficient process. Skipping meals, especially breakfast, often leads to lightheadedness, confusion, or even fainting in some people. That’s why keeping blood sugar steady is so important.
Now, the big question—what should your blood sugar actually be?
What Counts as Normal?
For a healthy adult who doesn’t have diabetes, fasting blood sugar usually falls somewhere between 70 and 100 mg/dL. After eating, it’s normal for levels to rise a bit, but they should generally stay under 140 mg/dL.
People living with diabetes may aim for slightly different numbers. Doctors often recommend fasting levels between 90 and 100 mg/dL, and post-meal levels up to 180 mg/dL. For long-term tracking, many rely on the A1C test, which gives an average of the past two to three months. A common target is around 6.5%.
Pregnancy changes the picture slightly too, as mothers need to maintain tighter control for the baby’s health. Fasting numbers close to 90–100 mg/dL and post-meal levels between 120 and 140 mg/dL are usually considered safe.
When Should You Check?
One reading doesn’t tell the whole story. Blood sugar shifts during the day, so timing matters:
First thing in the morning after fasting overnight
Before meals, when it tends to be at its lowest
1–2 hours after eating, when it naturally spikes
Across the day, if you’re doing a full profile or using a continuous glucose monitor
The Tests You’ll Hear About
There are two main ways doctors track blood sugar. The traditional one is the A1C test, which looks at how much sugar is stuck to your red blood cells. The newer approach, called Time-in-Range, focuses on how many hours per day your blood sugar stays within a healthy window. Both give useful insights.
What Affects Your Levels?
A lot more than just sweets. Food is the obvious factor—white bread, rice, and sugary drinks push levels up quickly, while foods like vegetables, yogurt, or apples keep things steadier. But timing matters too. Eating three heavy meals can cause bigger spikes than spreading food into smaller portions across the day.
Exercise plays its part as well. Light activity may lower glucose, but intense workouts can cause a temporary rise since the body demands more energy. Lack of sleep, certain medicines (like steroids), stress, and even hormonal changes during pregnancy or menopause can all shift blood sugar too.
Why Balance Matters
High blood sugar isn’t just a number on a test—it’s a long-term risk. Persistently elevated levels damage blood vessels and nerves, increasing the chance of diabetes complications such as heart disease, kidney issues, or vision problems. On the other hand, very low sugar can cause fainting, confusion, or even seizures.
Takeaway
Blood sugar will always rise and fall throughout the day—that’s normal. What matters is keeping it within a healthy range most of the time. Eating balanced meals, staying active, sleeping well, and getting tested when needed are the best ways to keep your energy steady and your health protected.
