Monitoring blood glucose levels is not only important for people with diabetes. It is also who wants to lose weight or want to reduce the risk of developing diabetes can benefit from regular blood glucose measurements. In this post, you will find out how you can effectively measure your blood glucose at home, which devices are suitable for this and how you can use the findings to optimise your health.
Why is it important to monitor blood glucose levels?
A stable blood sugar level can help prevent cravings and promote fat burning. Fluctuations in blood glucose levels, especially high spikes followed by rapid drops, can lead to overeating and favour weight gain. Regular monitoring provides the opportunity to understand the impact of meals, snacks and physical activity and adjust accordingly.
Units of blood glucose measurement
- Milligrams per decilitre (mg/dL)This unit is often used in the USA and some other countries.
- Millimoles per litre (mmol/L)This unit is used in Canada, the United Kingdom, Australia and most European countries.
Conversion factor
To convert from mmol/L to mg/dL, multiply the value in mmol/L by 18. For example, 5 mmol/L corresponds to about 90 mg/dL (5 x 18 = 90).
Guide values for normal blood glucose levels
The following values are general guidelines. It is important that each person discusses their specific target values with a doctor, as individual factors such as age, state of health and the presence of type 1 or type 2 diabetes must be taken into account.
For people without diabetes:
- Fasting blood glucose (measured after an overnight fasting period) - 70-99 mg/dL (3.9-5.5 mmol/L)
- Blood sugar two hours after eating - Below 140 mg/dL (7.8 mmol/L)
For people with diabetes (according to the American Diabetes Association):
- Fasting blood glucose - 80-130 mg/dL (4.4-7.2 mmol/L)
- Blood sugar before meals - 70-130 mg/dL (3.9-7.2 mmol/L)
- Blood glucose two hours after the start of a meal - Below 180 mg/dL (10.0 mmol/L)
What are good and bad values?
- Good values - Blood glucose levels that are within the above target ranges are considered good and indicate that blood glucose is well controlled.
- Poor values - Levels that are regularly above or below these ranges may be considered poor and require treatment or lifestyle adjustments. High blood sugar levels (hyperglycaemia) can lead to long-term complications such as heart disease, kidney damage and vision problems, while low blood sugar levels (hypoglycaemia) can pose immediate risks such as fainting, confusion and, in extreme cases, diabetic shock.
Monitoring and adjustments
It is crucial that people with diabetes or those who are at increased risk of diabetes monitor their blood glucose regularly and adjust their diet, medication and physical activity accordingly. Continuous glucose monitoring (CGM) can help to monitor blood glucose around the clock and better understand how different activities and foods affect blood glucose.
Choosing the right blood glucose meter
There are different types of blood glucose meters available for home monitoring, ranging from simple handheld devices to advanced continuous glucose monitoring (CGM) systems. Here are some recommended options:
1. classic blood glucose meters
- Accu-Chek Guide - One of the most reliable devices on the market, known for its ease of use and fast results. It is ideal for people who are looking for a simple, uncomplicated method of monitoring their blood glucose levels.
- OneTouch Verio - This device is characterised by high accuracy and has a function that shows trends in blood glucose levels, which can be particularly useful for understanding the effects of certain foods.
2. continuous glucose monitoring systems (CGM)
- Freestyle Libre - A popular system that provides glucose data by scanning a sensor worn on the body. It requires no daily finger pricks and provides continuous monitoring that helps to understand the impact of diet, exercise and lifestyle on blood glucose levels.
- Dexcom G6 - Provides real-time glucose monitoring with the ability to send alerts directly to your smartphone or other connected device when glucose levels are too high or too low.
Tips for using your blood glucose meter effectively
- Regularity - Measure your blood sugar regularly, especially before and after meals, to understand how different foods affect your blood sugar levels.
- Protocol management - Record your results, including your dietary intake, physical activity and medication. This can help you and your health advisor to recognise patterns and make any necessary adjustments.
- Analysis and customisation - Use the data to improve your eating habits. If you notice that certain foods have a strong influence on your blood sugar levels, try to replace them with more stable alternatives.
How you can use the data for weight loss and prevention
- Identify trigger foods - Certain carbohydrates can cause your blood sugar levels to rise quickly. Identify these and replace them with high-fibre alternatives.
- Optimise meals and snacks - Use the data to find the best time for meals and snacks that will keep your blood sugar levels stable.
- Exercise regularly - Physical activity can help to lower blood sugar levels. Incorporate regular exercise into your daily routine to support your goals.
Lumen and alternatives for measuring metabolism
While the devices mentioned above are great for monitoring blood glucose levels, there are also innovative technologies such as Lumen that can help you understand and optimise your metabolism. This type of monitoring, in addition to blood glucose monitoring, can provide valuable insights, especially when it comes to weight loss and overall health.
Lumen: The breath analyser for metabolism
- What is Lumen? Lumen is a handy device that measures your metabolism by analysing your breath. It determines whether your body is burning fats or carbohydrates. This information can be used to adjust your diet to promote weight loss or better athletic performance.
- How does it work? You breathe into the device and Lumen measures the concentration of different gases in your breath. This data is used to determine which type of fuel - fats or carbohydrates - your body mainly uses.
- Health benefits
- Individualised nutritional recommendations - Based on daily measurements, Lumen offers personalised nutritional recommendations that can help you lose weight more effectively or improve your athletic performance.
- Monitoring the metabolism - Regularly checking your metabolism can give you insights into how well your diet is working and how you can adjust it for better results.
Conclusion
Regular monitoring of blood glucose levels at home can be an effective tool for losing weight and reducing the risk of diabetes. With the right devices and strategic use of the data obtained, you can improve your health and lead a more active, happier life.
References: Cover picture by freepik
