How do you know if your blood glucose levels are within the normal range? Learn about the normal blood glucose levels in Australia, how to measure them, and tips for maintaining healthy levels through diet, exercise, and stress management.

Key takeaways:

• Australia's normal blood glucose range for adults is 4 to 7.8 mmol/L or 70 to 140 mg/dL.
• There are many ways to measure your glucose levels such as using a blood glucose metre, continuous glucose monitor (CGM) or various blood tests.
• Lifestyle optimisation is important for maintaining healthy blood glucose levels. This includes a healthy diet, regular exercise, good quality sleep and managing stress.

The amount of glucose, or sugar, in a person's blood at any time of day is known as blood glucose levels. Glucose is the body's preferred source of energy, and is made by the body and also ingested from the foods you eat. This article will walk you through the normal blood glucose levels accepted in Australia to help you understand what your blood glucose levels mean.

What are considered normal blood glucose levels in Australia?

Healthy blood glucose levels are important for overall metabolic health and wellbeing. While people with type 1 diabetes, type 2 diabetes, gestational diabetes or other metabolic conditions need to monitor their glucose levels regularly, those without these conditions can benefit from gaining an understanding of their glucose control.

Elevated blood glucose levels over a period of time can lead to health complications, such as type 2 diabetes and heart disease. Conversely, low blood sugar levels can also cause significant problems, such as dizziness and fainting.

Australia's normal blood glucose range for adults is 4 to 7.8 mmol/L or 70 to 140 mg/dL. However, this target range can change based on your age and state of health.

Those who have higher than normal glucose levels but not high enough to be classified as diabetes in Australia are considered to have prediabetes. Those with prediabetes are at a higher risk of developing type 2 diabetes and cardiovascular disease. Those with prediabetes may have glucose levels between 7.8-11.1 mmol/L in an oral glucose tolerance test (OGTT).

Those with OGTT of greater than 11.1 mmol/L may be in the type 2 diabetes category, however further tests may be required for diagnosis.

How do you measure blood sugar levels?

In Australia, there are several ways to measure blood sugar levels. Each method has its own benefits depending on your needs and how frequently you want to monitor your glucose levels. Below are the main methods explained in detail:

1. Blood glucose metre

• A widely used method for checking blood sugar levels.
• Involves a fingerprick test to collect a small drop of blood.
• Provides a reading of your glucose levels at a specific point in time.
• Convenient for daily monitoring and is especially useful for people with diabetes.

2. Blood tests at a clinic

Various blood tests can provide a more detailed view of your glucose levels:

• Random Blood Sugar Test: Measures your glucose levels at any time of the day, regardless of when you last ate.
• Fasting Plasma Glucose Test: Taken after fasting (no food or drink except water) for at least 8 hours.
• HbA1c Test: Shows your average blood glucose levels over the last three months.
• Glucose Challenge Test: Commonly used during pregnancy to check for gestational diabetes.
• Oral Glucose Tolerance Test (OGTT): Measures how your body processes sugar after consuming a sugary drink.

A doctor interprets these results to assess your glucose control and overall health.

3. Continuous Glucose Monitor (CGM)

• A wearable device that continuously tracks glucose levels.
• The sensor is applied to your arm and measures glucose in your interstitial fluid (the fluid between cells).
• A transmitter sends data to a smartphone app, providing real-time glucose trends.
• Ideal for identifying patterns and understanding how food, exercise, and other factors affect your levels.
• Most CGM sensors last up to 14 days, making it a convenient option for ongoing monitoring.

Each of these methods plays a role in understanding and managing blood sugar levels. While blood glucose metres and CGMs are excellent for regular monitoring at home, blood tests at a clinic provide a more comprehensive assessment when needed.

What can cause high or low blood glucose levels?

There are several factors that can cause fluctuations in your blood glucose levels. For those with diabetes in Australia, this needs to be managed by your diabetes care team. While fluctuations in glucose levels are normal for those without diabetes, evidence suggests that aiming for stable glucose levels can have a positive effect on your overall metabolic health long-term.

Common lifestyle causes of high blood glucose levels

• Consuming large amounts of high carbohydrate foods
• Lack of exercise
• High intensity exercise (this is a normal reaction to intense exercise and is positive for the long-term)
• Stress
• Dehydration
• Illness

If you experience high blood sugar levels, there are immediate steps you can take like walking, drinking water, or eating high-fibre foods to help bring them down effectively.

Common lifestyle causes of low blood glucose levels

• Drinking alcohol
• Timing and intensity of exercise
• Not eating enough
• Not eating enough carbohydrates

How can you maintain healthy blood sugar levels?

Not receiving proper treatment for low or high blood sugar levels can be dangerous and lead to health complications, particularly in those with diabetes. People with diabetes should have a thorough healthcare plan to ensure appropriate management of their condition.

For those who want to improve their metabolic health by stabilising their blood glucose levels and reducing their risk factors for developing diabetes, lifestyle optimisation is key. This may include:

• Eating a healthy diet that includes plenty of vegetables, protein, healthy fats and complex carbohydrates
• Ensuring you exercise regularly
• Maintaining a healthy weight
• Minimising processed foods and high sugar foods where possible
• Avoiding tobacco use
• Reducing your alcohol consumption
• Managing your stress. Hormonal changes can also impact your blood sugar levels, particularly for women. Find out how to manage blood sugar across the menstrual cycle here.
• Prioritising quality sleep

If you're struggling with your blood glucose levels, it's important to seek help from your healthcare provider to get individualised support. This is vital if you have diabetes, as proper management is key for this condition.

Using a CGM system to help you understand which foods and lifestyle habits suit your body can be a fantastic strategy to help stabilise your blood glucose levels and improve your metabolic health. Vively is an Australian holistic health app that combines CGM with metabolic health education and support to help you reach your health goals.

Conclusion

Keeping your blood glucose levels within a healthy range is important for your overall health. In Australia, the normal range is 4 to 7.8 mmol/L, but this can vary depending on your age, health, and lifestyle. Simple steps like eating balanced meals, staying active, managing stress, and getting enough sleep can help you maintain steady glucose levels.

Using tools like continuous glucose monitors (CGM) can make it easier to track your levels and understand how your lifestyle affects them. If you’re unsure or need extra support, speak to your healthcare provider for personalised advice. Taking small steps today can make a big difference to your health in the future.