We should check our blood sugar levels, everyone probably knows that. But what does it actually mean? It’s not just about eating less sugary stuff. Sugar is often found in places we wouldn’t expect it. Rather, controlling sugar levels in the body is influenced by a complex balance between carbohydrate intake, insulin sensitivity, stress, exercise and other factors. If blood glucose levels are consistently too high, this can have serious health consequences.

According to the latest data from the IDF Diabetes Atlas, more than 11% of adults aged 20-79 worldwide are living with diabetes. Many people think that the problem only affects those who like to eat sugary foods and drink sweetened beverages daily. But in fact, even a simple apple can harm a person if they have, for example, a bad genetic predisposition.

Why is “sugar under control” not just about sweets?

Many people associate blood sugar control solely with limiting sugary foods, but the reality is more complicated. Excessive blood glucose(hyperglycemia) can occur when the body does not produce enough insulin or when cells do not respond properly to insulin and a person suffers from what is called insulin resistance.

The cells then lose sensitivity to insulin, which means that glucose stays in the blood longer. This sensitivity can be improved by a healthy lifestyle, i.e. regular exercise, good sleep, stress management and an optimised diet. In addition, even relatively small changes can have a big impact.

Why are most people unaware of the problem?

Globally, chronically high sugar represents a serious burden. According to the WHO, 14% of adults were diagnosed with diabetes in 2022. This is a significant increase from 1990. In addition, the International Diabetes Federation adds that more than 1 in 9 people among adults (20-79 years) are diabetic, and a large proportion of them may not even be aware of their condition.

In some new studies, it is emerging that so-called prediabetes is extremely widespread. In some populations, up to 60.6% of people have prediabetes. This simply means that many people do not have their sugar under control, not knowing that they may very soon develop a serious problem.

Excess sugar is dangerous for humans. Be careful how often you eat foods with large amounts of sugar. ━━ Excess sugar is dangerous for humans. Be careful how often you eat foods with large amounts of sugar. ( Source: Elena Leya /  Unsplash+ )

What to do if you want to control sugar?

Almost everyone should be concerned about their blood sugar levels. It doesn’t matter if you are overweight or feel completely healthy and without any problems. Diabetes can become a danger for all of us. So what to do as a preventive measure?

  • Move: Regular physical activity (aerobic and strength training) improves insulin sensitivity and allows cells to use glucose more efficiently.
  • Diet: watch your carbohydrate intake, favoring complex carbohydrates (whole grains, legumes) and fiber, which slows sugar absorption.
  • Hydration: Adequate water intake helps the kidneys flush out excess glucose.
  • Stress and sleep: Chronic stress and lack of sleep increase cortisol levels, which reduces insulin sensitivity and makes sugar regulation more difficult.
  • Minerals: Foods rich in chromium and magnesium (nuts, leafy greens) can help stabilize glycemia.