Your blood sugar levels are a critical part of your overall health and your body’s ability to function properly on a daily basis. For those of us with diabetes, striving to achieve “normal” blood sugar levels is a constant, hour-by-hour pursuit. And it isn’t easy.
In this article, we’ll look at “normal” blood sugar levels and goal ranges for a non-diabetic’s body, and realistic blood sugar goals for people with prediabetes, type 1, and type 2 diabetes.
Table of Contents
Normal blood sugar ranges in healthy non-diabetics
For a person without any type of diabetes, blood sugar levels are generally between 70 to 130 mg/dL depending on the time of day and the last time they ate a meal. Newer theories about non-diabetic blood sugar levels have included post-meal blood sugar levels as high as 140 mg/dL.
(If you live outside the US and are used to measures in mmol/L, just divide all numbers by 18)
Here are the normal blood sugar ranges for a person without diabetes according to the American Diabetes Association:
- Fasting blood sugar (in the morning, before eating): under 100 mg/dL
- 1 hour after a meal: 90 to 130 mg/dL
- 2 hours after a meal: 90 to 110 mg/dL
- 5 or more hours after eating: 70 to 90 mg/dL
Diagnosing prediabetes, type 2, and type 1 diabetes
Depending on which country or medical organization you ask, the qualifying numbers for “normal” versus “prediabetes” versus diagnosed type 1 or type 2 diabetes can vary slightly. The following blood sugar and A1c the general results are used to diagnosed prediabetes and diabetes according to sources including the American Diabetes Association and Diabetes UK:
Prediabetes
- HbA1c: 5.7 to 6.4 percent
- Fasting: 100 to 125 mg/dL
- 2 hours after a meal: 140 mg/dL to 199 mg/dL
Type 1 or 2 diabetes
- HbA1c: 6.5 percent or higher
- Fasting: 126 mg/dL or higher
- 2 hours after a meal: 200 mg/dL or higher
Please note: Type 1 diabetes tends to develop very quickly which means that by the time symptoms are felt, blood sugar levels are generally well above 200 mg/dL all the time. For many, symptoms come on so quickly they are dismissed as the lingering flu or another seemingly ordinary virus.
By the time blood sugar levels are tested, many newly diagnosed type 1 patients will see levels above 400 mg/dL or higher. If you do suspect that you or a loved-one has type 1 diabetes, visit your primary care or urgent care immediately and ask for a urine test to measure ketones in addition to testing blood sugar levels and A1c.
Read more about ketones at diagnosis in Diabetes Strong’s Diabetic Ketoacidosis Guide.
Your A1c and blood sugar goals
Managing any type of diabetes is far more complicated than giving a patient some insulin and telling them to keep their blood sugars within X and X. If you’ve lived with diabetes for more than a few days, you probably already know this.
What is A1c?
“A1c, hemoglobin A1c, HbA1c or glycohemoglobin test (all different names for the same thing) is a blood test that measures your average blood sugar over the last 2-3 months,” explains Christel Oerum in DiabetesStrong’s guide to lowering your A1c.
The prior two weeks of blood sugar levels before your blood is tested for your A1c have the largest impact on your results, but the amount of glucose attached to hemoglobin (the protein in your red blood cells) in your body from the prior 3 months. The more glucose there is in your bloodstream from high blood sugar levels, the more glucose there is to attach to hemoglobin.
Translating your A1c to a blood sugar level
Using this easy calculator from the ADA, you can translate your most recent A1C result to an “eAG” or “estimate average glucose level.”
You can also use this translation when working to improve your A1c and achieving closer to normal blood sugar levels. If you know an A1c of 6.5 is an average blood sugar level of 126 mg/dL or a range of 100 to 152 mg/dL, then you can look at your current blood sugar results on your CGM and meter and pinpoint which time of day you’re frequently higher than this range.
12% = 298 mg/dL or range of 240 – 347
11% = 269 mg/dL or range of 217 – 314
10% = 240 mg/dL or range of 193 – 282
9% = 212 mg/dL or range of 170 –249
8% = 183 mg/dL or range of 147 – 217
7% = 154 mg/dL or range of 123 – 185
6% = 126 mg/dL or range of 100 – 152
5% = 97 mg/dL or range of 76 – 120
“Normal blood sugar levels” in a person without diabetes can result in an A1c as low as 4.6 or 4.7 percent and as high as 5.6 percent.
Just a decade or two ago, it was rare for a person with type 1 diabetes to achieve an A1c result below 6 percent. Thanks to new and improved insulin and better technology like continuous glucose monitors and smarter insulin pumps, more people with diabetes are able to safely achieve A1c levels in the higher 5 percent range.
Why your A1c matters
In a nutshell: your A1c is one of the clearest indicators of your risk for developing diabetes complications like neuropathy (nerve damage in your hands and feet), retinopathy (nerve damage in your eyes, risking blindness), nephropathy (nerve damage in your kidneys), and severe infection in any part of your body that requires healing.
For instance, a small cut on your toe could become infected due to high blood sugars, struggle to heal, and become severe enough that the infection could lead to an amputation.
The general guidelines from the American Diabetes Association recommend an A1c at or below 7.0 percent for the best prevention of diabetes complications. Your risk of developing a diabetes complication continues to drop as your A1c drops closer to 6 percent.
Some people with diabetes aim for A1c levels in the 5s and lower — especially those who follow strict low-carb diets like the ketogenic diet and the Bernstein diet. However, this hasn’t been proven in research as especially necessary, nor is it reasonably achievable for the larger population of people with diabetes.
It’s also important to remember that your blood sugar levels and your A1c are just information that tells you whether your body needs more or less of factors like insulin, other diabetes medications, changes in your nutrition, and changes in your exercise.
If you don’t like the number you’re seeing on your glucose meter or your A1c results, use that number as motivation to make changes (with the support of your diabetes healthcare team) in how you safely manage your diabetes in order to get different results.
Determining the right A1c goal for you
Just because a normal blood sugar range of 70 to 130 mg/dL is considered the healthiest doesn’t necessarily mean that’s the appropriate goal range for you — especially if you have type 1 diabetes, or take insulin as a person with type 2 diabetes.
The reason this may not be the right goal for you is that extremely tight blood sugar management in people taking insulin can potentially lead to frequent low blood sugars — which can be dangerous.
Achieving extremely tight blood sugar management, like a range of 70 to 130 mg/dL, also often requires a strict nutrition plan, more frequent than usual blood sugar monitoring, precise medication management, and most importantly, years of experience studying your own blood sugar levels.
A1c goals should be individualized
“A1c goals should be individualized based on the individual capabilities, risks, and prior experiences,” explains Gary Scheiner, MS, CDE, founder of Integrated Diabetes, and author of Think Like a Pancreas.
“For example, we generally aim for very tight A1c levels during pregnancy and more conservative targets in young children and the elderly.”
However, Scheiner highlights important factors that could justify aiming for a higher A1c, like “hypoglycemia unawareness,” which is described as when a person with diabetes no longer feels the oncoming warning signs of low blood sugar. This can put you at significant risk for severe low blood sugars resulting seizures or death. To reduce that risk, you would aim for higher target blood sugar ranges.
“Someone with significant hypoglycemia unawareness and a history of severe lows should target higher blood glucose levels than someone who can detect and manage their lows more effectively,” adds Scheiner. “And certainly, someone who has been running A1c’s in double digits [like 10 percent or higher] for quite some time should not be targeting an A1c of 6%… better to set modest, realistic, achievable goals.”
Learn how to lower your A1c in DiabetesStrong’s A1C Guide.
Your blood sugar isn’t just because of what you eat
Mainstream media would have you believe that your blood sugar levels are impacted only by what you eat and how much you exercise, but people with type 1 and type 2 diabetes who test their blood sugars frequently could tell you otherwise.
It’s especially important to keep this mind when looking at your own blood sugars and your goals because there are certain variables and challenges that impact blood sugar levels that you can’t always control.
For example:
- Menstrual cycles: raises blood sugar and insulin needs
- Adrenaline rushes from competitive sports, heated arguments, rollercoaster rides: raises blood sugar and insulin needs
- The common cold and other illnesses: usually raises blood sugar and insulin needs
- Hormonal changes due to puberty and healthy growth in young adults: raises blood sugar and insulin needs
- An injury which raises overall inflammation levels: raises blood sugar and insulin needs
- Glucogenesis during anaerobic exercise: raises blood sugar
While you can’t necessarily prevent these factors that affect your blood sugar from occurring, you can work with your diabetes healthcare team to adjust your insulin, other diabetes medications, nutrition and activity levels to help compensate for them when they do occur.
For example, when engaging in anaerobic exercise — like weightlifting — many people with type 1 diabetes find it necessary to take a small bolus of insulin prior to or during their workout because anaerobic exercise can actually raise blood sugar.
Learn more about exercising with diabetes in DiabetesStrong’s Fit with Diabetes ebook.
Still frustrated with your blood sugar and A1c results?
Your blood sugars and your insulin or medication needs never stay in one place. If you gain weight or lose weight, your insulin and medication needs will change. If you become more active or less active, your needs will change. If you make drastic or even small changes to your nutrition, your needs will change!
Working with your diabetes healthcare team, and diabetes coaches who can teach you how to make changes in your overall diabetes management plan are essential. Diabetes is a lifelong learning process.
Take a deep breath and be patient. If you don’t like what you’re seeing on your glucose meter, don’t get mad…get studying! Take good notes and work with your team to make changes to reach your goals.
Read more about improving your A1c in DiabetesStrong’s guide, How to Lower Your A1c.
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on April 22nd i got told by doctor i am diabetic . i have started walking ,stopped drinking cokes and drinking a lot of more water,stopped eating white breads sweet candies, flour tortillas corn tortillas and eating more fruits . i am 1 month into this, i hope this is a good start ?
Sounds like you’ve attached this head-on. Cutting out sugary drinks and walking more is excellent! Depending on what works best for you, you probably won’t need to cut out all carbohydrates from your diet but can enjoy them in moderations. Same thing with fruit, it’s an excellent type of food, but for some people, the carbohydrate content from large amounts is more than their body can process
I am 55 year old and pre-diabetic and hyper-tension patient from India. I am regularly taking Amlodipine 5mg for blood pressure in night.
I see frequent change in my blood sugar reading which is my concern. We monitor it using Accu Chek device.
In morning 7:00 reading is near to 80-90. I take breakfast at the same time and go for a walk around 3000-4000 steps and at 11:00 my suger level is 90 again. I feel tension in my nerves and dizziness. Is it normal? I eat and gets normal. But this cycle repeat after every 3-4 hours.
Is it normal to feel sensation in my body if the blood level is 90 ?
Thanks
Sensation as well as weakness in my body….
Hi Ravi,
From what you describe it sounds like you’re doing a good job managing your blood sugars. The symptoms you describe does sounds concerning and if possible I’d suggest you discuss them with you, doctor, as soon as possible. Might bot be diabetes related
I really appreciated this article! I was diagnosed with Type 2 diabetes about 9 years ago and have never really had any education on what to do or what is happening to my body, except here take these pills, try all the new injectables and lose weight. I recently discovered Dr. Jason Fung and his success with reversing type 2 diabetes in his patients by using a low carb diet and intermittent fasting. He wrote a book called the Obesity Code. Anyway, I have been working on eating low carb and exercising since last June and have lowered my A1c from 9.0 to 6.2 at my last lab visit. I don’t hear too much about reversing type 2 diabetes except in the keto community. My goal is to reverse my type 2 diabetes and be off meds by my 50th birthday next year. Is this something that you have seen as achievable in your experience?
Some people can achieve non-diabetic blood sugars through nutrition and diet. You can read more here: https://diabetesstrong.com/is-type-2-diabetes-reversible/
Why would I have a blood sugar of 45 almost an hour after eating breakfast of eggs toast coffee and a few hash browns? I thought food brings it up. Most of the time my heart races and I feel sick after I eat. Then when that happens it’s 147 or more. The doctors are saying I’m having Barriactric weight loss surgery complications. I’ve also had pancreatitis. I thought you ether have low or high but mines all over the place.
I would suggest you discuss that with your doctor. If you have gastroparesis that can impact how fast or slow food is digested and therefore how fast it hits your bloodstream (https://diabetesstrong.com/diabetic-gastroparesis/)
Hello i am 36 yrs old male
I had done first time my sugar readings
My sugar fasting was 77 mg/dl
HbA1C was 5.7
eAG was 116.89 mg/dl
I just did this casually.
Are these reports ok?
What should i do to further improve?
You’d have to have a doctor review your labs and guide you. He’ll look at your family history and your other labs as well.
I’m a few weeks short of being 66. About a year and a half ago, I had my first A1C at 6.3. I went on Metformin which set me into pancreatitis. I went on glimiperide which caused rapid weight gain. I have been on Januvia now for approximately 6 months. My c-peptide has been 0.9 and 1.6 consecutively.
This morning my blood sugar was 82. I rode my bike 50 miles today and took a leisurely neighborhood walk (keeping distance). I decided to check my blood sugar 2 hrs after dinner. It was 177. Not sure why it went up so much. My dinner was not anything unusual. My March endocrinology appointment was canceled secondary to Covid. My next appointment is mid-July. Suggestions? Ideas? Should I try to get an earlier appointment?
If you continue to see higher numbers than you’d expect I’d suggest getting an earlier appointment. This one reading could have been a one-off, or your liver could have released extra glucose if you weren’t hydrated or had eaten enough. But again, one reading doesn’t tell you much, however, if you see significant high blood sugar patterns or measure ketones in your urine you should react quickly
thank you.
I’ve had diabetes T1, since 2002 secondary to chronic pancreatitis, I am now 48yo, on an insulin pump and have other health issues that have an effect on the diabetes. I wanted to thank you so much for all the information and guidance and support you offer. I exercise and eat well, but it is a daily balance and struggle. Your topics always seem to come to my email at the right times! Your research and perspective on it all shines through!! Ty again for letting us know, we’re not alone and that it’s ok to “stumble” on the path… ty ty ty
Thank you! I’m so happy to hear that.
And you’re definitely not alone, we’re all in this together
I had my diabeties under control until I fell exercising and broke my shoulder in 4 places and had to have reconstructive surgery. I also broke my ankle. I was 65 when this happen and its been 1 1/2 years now and I have not recovered. I have gained 25 pounds, my sugar is running 175 to 200 all the time, I have been diagnosed with gastropaaresis, have hyperthyroidism that goes back and forth to hypo then hyper. I cannot exercise because I both my ankles have been broken from balance problems and they don.t support me without pain after 5 minutes of walking.
I have an endocronologist, cardiologist, pulmonary specialist and I just cannot seem to recover. I used to run 2 miles a day b4 I broke my ankle/shoulder. I was fit and not even pre diabetic, even though I suffered from severe sleep apnea and necrosis of the hip (which was replaced), I felt great. Now metformin causes headaches and terrible nightmares that make me severly depressed about life. I don’t even know where to begin, who to turn to, anymore.
I know Im blessed that I dont suffer from cancer but I feel I need to seek other help.
You do have a lot going on and it’s not surprising that it’s overwhelming, frustrating and I’m guessing a lonely journey at times. I think I would focus on what you can control. You can’t exercise but you can control your diet. So maybe spend some time learning about good nutrition and find what works for your body. Your endo might have a good nutritionist you can lean on and we have a lot of recipes and nutrition ideas here on the website
Pamela,
I can relate to your circumstances. My heart ached when reading your post. Our difference being I was diagnosed with type 1 Diabetes the summer after graduating high school in 1978.
I remained active throughout my life and was my Doctors ‘poster boy’, due to my A1C levels ranging from 5.7 to 6.1. In 1976 I had all the cartilage removed from my R knee due to a sking accident. At the age of 55 I sufferred several life changing events. My right shoulder required Rotator Cuff surgery. Like you I was inactive for weeks, (my R knee also lost all meniscus) and pain meds masked the damages. At 57 my L shoulder mirrored the left and I felt like you described in your post. Poor sleep patterns, surreal dreams and awakening to a sense of no control. Depression set in.
Having someone to speak to and a strong sounding Board made me realize I was the same person as before. To that end I was able to take small steps each day to regain my health. Diabetes Strong has been a good site to read and to regain my balance.
You are not alone. Find a good listener and find a marker to achieve ‘One Day at a Time’.
All the best,
Tom
Tom,
What a fantastic story…swim, bike and continue to push humanity along with you !!!
TAKE UP CYCLING ITS LOW IMPACT AND EASIER ON THE ANKLES.
I HAVE LOST 30 KG IN THE PAST 24 MONTHS BY DAILY EXCERCISE AND DIET CHANGES – MORE VEGETABLES AND LESS RED MEAT AND VERY LITTLE DAIRY.
HAVE PATIENCE AND THE RESULTS WILL COME!
I just wanted to thank you for writing this. I let myself go for a while but for the last few weeks I’ve been straightening things out. Often my blood sugar is higher than I anticipated it would be, and as a result I’m averaging about 140 on my glucose tests despite eating few if any carbs. It’s good to be reminded that there’s simply more to it than that.
I had my blood sugar checked by a small machine from a friend. I had lunch approx 5 hours earlier than the test and the reading was 100
I wotkout at the gym or home around 2-3 times a week as well
Am I safe?
Or should I be worried about something?
You can tell anything from one data point. If you’re worried I suggest you see a doctor and get more thorough blood work done. Call your doctor but my guess is that she/he would tell you to not worry about a 100 mg/dl reading