What happens when blood sugar levels in the body rise?

◇ 'Blood Sugar': The amount of glucose contained in the blood

The carbohydrates we consume during meals enter the body and become glucose. The glucose contained in the blood is called 'blood sugar.'

Glucose itself is energy. When you exercise or use your body, the sugar is consumed. That's why blood sugar levels decrease, and people often say they have "low blood sugar." In our bodies, an appropriate blood sugar level is less than 100 mg/dL fasting blood sugar, and less than 140 mg/dL two hours after a meal.

If high blood sugar persists, symptoms such as fatigue and decreased concentration may appear, and in severe cases, it can lead to health problems like diabetes. Blood sugar levels should be managed to prevent them from becoming too high, thereby eliminating risk factors for diabetes.

◇Insulin and Hemoglobin A1c affected by high blood sugar

To bring elevated blood sugar levels back to normal after a meal, the pancreas secretes 'insulin'. When insulin sends glucose to each body cell, the cells use the sugar as energy. The remaining glucose after being used as energy is converted into 'glycogen' and stored in the liver and muscles. If the storage capacity is exceeded, the excess glucose is converted into fat and accumulates in the body.

If you continue to consume a lot of carbohydrates and sugars, causing your blood sugar levels to stay high, more fat will accumulate in your body. This means you lack enough physical activity to use the energy, so fat gradually increases and muscle decreases. Poor eating habits and lack of exercise lead to obesity, and obese individuals are more prone to diabetes, which is difficult to control insulin. Among obesity types, those with abdominal obesity and visceral fat are at even greater risk.

There is another important factor to pay attention to in order to prevent 'diabetes' caused by persistent high blood sugar levels. That is, glycated hemoglobin.

The form in which hemoglobin in red blood cells, which carries oxygen in the blood, binds to blood glucose is called glycated hemoglobin. The lifespan of red blood cells is about 120 days. By testing glycated hemoglobin levels, we can determine the average blood sugar control over the past 2 to 3 months. The normal range for glycated hemoglobin is 4-5.7%. A level of 6.5% or higher is diagnosed as diabetes.

If high blood sugar persists, sugar is stored as fat, leading to obesity and increasing the risk of diabetes. Additionally, due to the glycation of hemoglobin, the glycated hemoglobin (HbA1c) levels rise, progressing to diabetes. Therefore, blood sugar control can be considered the first step in preventing diabetes.

◇Improving eating habits and exercise: The beginning of blood sugar control

You can manage your blood sugar levels through healthy eating habits and exercise.

Eating dietary fiber first, followed by protein and carbohydrates in that order, is an effective meal sequence for blood sugar control. Dietary fiber slows the absorption of food in the intestines, preventing rapid spikes in blood sugar. It also helps lower cholesterol levels, aiding in blood sugar regulation. Consuming carbohydrates, which are key to blood sugar, last increases satiety and prevents overeating.

Blood sugar levels rise the most between 30 minutes to 1 hour after a meal. It is beneficial to engage in light strength exercises or aerobic activities such as walking during this time, which may cause slight sweating. This helps consume the elevated blood sugar and prevents excess blood sugar from being converted into fat. If possible, increasing muscle mass through appropriate strength training is recommended. Muscles help boost basal metabolic rate, increasing the energy expenditure even when consuming the same amount of calories. Additionally, it enlarges the capacity to store glucose as glycogen before it is converted into fat.