Vol. 2 · Complete guide
Blood Sugar: the complete guide
Last reviewed by the Body Reset Guides editorial team
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Key things to know
- The A1C blood test reflects your average blood sugar level over roughly the past 3 months. (Source: NIDDK)
- Prediabetes often has no clear symptoms, so the CDC explains that a simple blood test is how it's usually found. (Source: CDC)
- In the Diabetes Prevention Program trial, adults at high risk who joined a lifestyle program developed type 2 diabetes less often than those given a placebo. (Source: Knowler 2002)
- A meta-analysis found that breaking up long periods of sitting with standing or light walking was linked to lower blood sugar after meals. (Source: Buffey 2022)
- The NHS lists signs of high blood sugar, such as feeling very thirsty and needing to pee often, that are worth discussing with your care team. (Source: NHS)
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Free ways to get started
Frequently asked questions
What is the diabetes plate method?
The diabetes plate method is a visual meal-planning framework described in diabetes education, using sections of a plate for different food groups. It is not a personalized prescription. Ask your diabetes care team how portions, your usual foods and any existing meal plan fit your circumstances before changing your routine.
How to read food labels?
Start with the serving size, then look at the information for the amount you expect to eat. Compare similar products using the same basis, and check the ingredients and allergen information. A label is a source of information, not a judgment about a food or a personalized meal recommendation.
What can I swap white rice for?
You could consider brown rice, another grain or a different familiar starch, depending on the meal, preparation time and taste you prefer. There is no universally best replacement. Compare cost, cooking instructions and allergens, especially for grain mixes, and use your own dietary guidance rather than assuming a medical advantage.
What is healthy meal planning?
Meal planning means deciding what you might eat and what you need to buy before the week gets busy. It can be as simple as a short list of familiar meals. Include different food groups, consider budget and allergies, and leave room for changes rather than expecting a perfect schedule.
How to read food labels for sugar?
Look at the serving size before comparing the sugars listed for similar foods. Read the ingredient list too, and remember that the label describes the product rather than your individual needs. If you have a prescribed eating plan, ask your doctor or dietitian how to use this information within it.
What is a balanced plate?
A balanced plate is a simple way to think about including different food groups in a meal, rather than following a rigid menu. Vegetables, a protein food and a carbohydrate food provide a useful starting point. Your preferences, cultural foods, allergies and any clinician guidance still matter when choosing portions.
Sources
- CDC: Diabetes Testing
- CDC: Preventing Type 2 Diabetes
- NIDDK: The A1C Test & Diabetes
- NIDDK: Healthy Living with Diabetes
- Knowler WC et al. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med.
- Buffey AJ et al. (2022). The acute effects of interrupting prolonged sitting time in adults with standing and light-intensity walking on biomarkers of cardiometabolic health: systematic review and meta-analysis. Sports Med.
- NHS: High blood sugar (hyperglycaemia)