Diabetes 101: A Complete Beginner's Guide to Blood Sugar Management

Understanding Diabetes: Type 1 vs Type 2

Diabetes is a chronic condition where your body struggles to regulate blood sugar (glucose). But not all diabetes is the same.

Type 1 Diabetes: The Body Stops Making Insulin

Type 1 diabetes is an autoimmune condition where your immune system attacks and destroys the insulin-producing beta cells in your pancreas. Without these cells, your body produces little to no insulin.

Key characteristics:

• Usually develops in childhood or young adulthood (but can occur at any age)
• Accounts for 5-10% of all diabetes cases
• Requires insulin injections or an insulin pump for survival
• Not caused by diet or lifestyle (cannot be prevented)
• Formerly called "juvenile diabetes" or "insulin-dependent diabetes"

Type 2 Diabetes: The Body Becomes Resistant to Insulin

Type 2 diabetes develops when your body becomes resistant to insulin's effects, or when your pancreas can't produce enough insulin to overcome that resistance.

Key characteristics:

• Most common form—accounts for 90-95% of diabetes cases
• Usually develops in adults over 45, but increasingly diagnosed in younger people
• Strongly linked to lifestyle factors: excess weight, physical inactivity, poor diet
• Can often be managed initially with lifestyle changes and oral medications
• May eventually require insulin as the condition progresses
• In India, 77 million adults have Type 2 diabetes (2nd highest globally)

Aspect	Type 1 Diabetes	Type 2 Diabetes
Cause	Autoimmune (body attacks pancreas)	Insulin resistance + inadequate insulin
Age of Onset	Usually childhood/young adult	Usually adults 45+ (but increasing in youth)
Prevalence	5-10% of diabetes cases	90-95% of diabetes cases
Prevention	Not preventable	Often preventable with lifestyle changes
Treatment	Insulin required (injections/pump)	Lifestyle changes, oral meds, sometimes insulin
Body Weight	Usually normal or underweight at diagnosis	Often overweight or obese at diagnosis

The good news: Regardless of type, both Type 1 and Type 2 diabetes can be successfully managed with the right approach, monitoring, and support.

Blood Sugar Basics: What Your Numbers Mean

Blood glucose is measured in milligrams per deciliter (mg/dL) in most countries including India. Understanding what different ranges mean helps you make better decisions throughout the day.

Blood Sugar Level	Fasting (Before Meals)	After Meals (2 hours)	Status
Normal (No Diabetes)	70-99 mg/dL	Less than 140 mg/dL	✅ Healthy
Pre-diabetes	100-125 mg/dL	140-199 mg/dL	⚠️ Warning Zone
Diabetes	126+ mg/dL	200+ mg/dL	🔴 Diabetes
Hypoglycemia (Low)	Below 70 mg/dL	Below 70 mg/dL	⚠️ Too Low
Target for People with Diabetes	70-130 mg/dL	Less than 180 mg/dL	✅ Goal Range

What Causes Blood Sugar to Rise (Hyperglycemia)?

• Carbohydrates: Rice, roti, bread, sweets directly convert to glucose
• Too little insulin/medication: Not enough to process the glucose
• Physical inactivity: Muscles aren't using glucose for energy
• Stress: Cortisol hormone raises blood sugar
• Illness/infection: Body releases stress hormones
• Poor sleep: Increases insulin resistance (see our sleep-glucose guide)

What Causes Blood Sugar to Drop (Hypoglycemia)?

• Too much insulin/medication: Overdose or miscalculation
• Skipping meals: Not enough glucose intake
• Intense exercise: Muscles use up glucose quickly
• Alcohol consumption: Liver stops releasing glucose
• Timing errors: Injecting insulin without eating soon after

Key Metrics to Track

Beyond individual glucose readings, there are 4 key metrics that give you the complete picture of your diabetes control:

1. Time in Range (TIR) – The #1 Metric

What it is: The percentage of time your glucose stays between 70-180 mg/dL.

Why it matters: TIR is a better predictor of diabetes complications than HbA1c alone. Research shows that every 5% increase in TIR reduces complication risk.

TIR Percentage	Status	What It Means
70%+	✅ Excellent	16+ hours/day in range, low complication risk
50-70%	⚠️ Needs Improvement	12-16 hours/day, room for optimization
Below 50%	🔴 Concerning	Less than 12 hours/day, requires immediate action

Learn more: Read our comprehensive guide on What is Time in Range and why it's the #1 diabetes metric.

2. Average Glucose

What it is: The mean of all your glucose readings over a specific period (usually 7-30 days).

Target: 154 mg/dL or lower (correlates with HbA1c of 7%)

Why it matters: Gives you a quick snapshot of overall control. However, average alone doesn't tell you about dangerous highs and lows.

3. HbA1c (Glycated Hemoglobin)

What it is: A blood test that shows your average glucose over the past 2-3 months. Glucose attaches to hemoglobin in red blood cells, and this test measures that percentage.

Target: Below 7% for most adults (below 53 mmol/mol)

Testing frequency: Every 3-6 months

HbA1c %	Estimated Average Glucose	Status
Below 5.7%	117 mg/dL	Normal
5.7-6.4%	117-137 mg/dL	Pre-diabetes
6.5%+	140+ mg/dL	Diabetes
Below 7%	154 mg/dL	Target for most with diabetes

4. Coefficient of Variation (CV) – Glucose Variability

What it is: A measure of how much your glucose fluctuates. Lower CV means more stable glucose.

Target: Below 36% (stable glucose) | Above 36% indicates high variability

Why it matters: Large glucose swings increase complication risk even if average is good. Stable glucose is the goal.

Lifestyle Factors That Affect Blood Sugar

Blood sugar doesn't exist in isolation—it's influenced by everything you do throughout the day.

1. Diet and Nutrition

Carbohydrates have the biggest impact:

• Simple carbs (white rice, maida, sugar, sweets): Rapid glucose spike within 30 minutes
• Complex carbs (brown rice, whole wheat, oats): Slower, steadier rise over 1-2 hours
• Fiber-rich foods (vegetables, legumes, dal): Slows glucose absorption
• Protein and fats: Minimal direct glucose impact, but slow digestion of carbs

Practical tips:

• Eat protein before carbs (dal before rice) to reduce post-meal spike
• Include vegetables with every meal for fiber
• Smaller, frequent meals better than large meals
• Track portion sizes—even healthy carbs raise glucose if portions are too large

2. Exercise and Physical Activity

How exercise affects glucose:

• Moderate exercise (walking, cycling): Lowers glucose during and up to 24 hours after
• High-intensity exercise (sprinting, heavy weights): May temporarily raise glucose due to stress hormones, then lower it later
• Timing matters: Most people find 30 minutes post-meal best to prevent spikes

Recommended activity:

• 150 minutes moderate exercise per week (30 min × 5 days)
• Include resistance training 2-3 times per week
• Even 10-minute walks after meals help

3. Sleep Quality

Poor sleep wreaks havoc on blood sugar:

• Increases insulin resistance by 30%+
• Raises fasting glucose by 10-30 mg/dL
• Triggers hunger hormones that cause overeating
• Disrupts cortisol rhythms, raising morning glucose

Target: 7-9 hours of quality sleep per night.

Read our detailed guide: How Sleep Affects Your Blood Sugar (And What to Do About It)

4. Stress Management

Stress raises blood sugar through cortisol:

• Work stress, relationship issues, financial worry all elevate glucose
• Chronic stress makes insulin less effective
• Stress eating compounds the problem

Stress management techniques that help:

• Deep breathing exercises (5-10 minutes daily)
• Meditation or mindfulness practice
• Regular physical activity (dual benefit)
• Social connections and support groups

Tools and Technology for Tracking

Managing diabetes in 2025 is easier than ever thanks to modern technology. Here are the tools available:

1. Blood Glucose Meters (Finger-Prick Testing)

How it works: Prick your finger with a lancet, apply blood to a test strip, get instant glucose reading.

Pros:

• Inexpensive (₹500-2,000 for meter, ₹400-800 per 50 strips)
• Accurate and reliable
• Portable and widely available

Cons:

• Painful (multiple finger pricks daily)
• Only shows point-in-time values (misses trends)
• Requires manual logging
• Can't track overnight glucose

2. Continuous Glucose Monitors (CGM)

How it works: A small sensor inserted under your skin measures glucose in interstitial fluid every 5-15 minutes, 24/7.

Popular CGM brands in India:

• FreeStyle Libre: ₹3,500-5,000 per 14-day sensor
• Dexcom G6: ₹15,000-20,000 per month
• Guardian Connect: ₹8,000-12,000 per sensor

Pros:

• Real-time glucose data with trend arrows (↑ ↗ → ↘ ↓)
• Tracks overnight glucose and patterns
• Alerts for high/low glucose
• No finger pricks (except for calibration on some models)
• Provides data for pattern analysis

Cons:

• More expensive than traditional meters
• Requires sensor replacement every 10-14 days
• 10-15 minute lag behind actual blood glucose

3. Diabetes Management Apps

Basic apps (logging only):

• Manual entry of glucose, meals, medication
• Basic charts and graphs
• Reminders for testing
• Problem: Time-consuming manual work, no pattern identification

AI-powered apps (like My Health Gheware™):

• Automatic data import from CGM, fitness trackers, nutrition apps
• AI identifies patterns across glucose, sleep, activity, nutrition
• Personalized, actionable insights in 10 minutes
• Multi-data correlation that's impossible to do manually

4. Fitness and Sleep Trackers

Popular options:

• Google Fit: Free, tracks steps and sleep on Android
• Fitbit/Garmin: Advanced sleep analysis, heart rate variability
• Apple Watch: Comprehensive health tracking for iOS users
• Strava: Detailed workout tracking for runners/cyclists

Why integrate with diabetes management: Understanding how your sleep quality and exercise intensity affect glucose helps you optimize both.

Building Your Daily Diabetes Management Routine

Consistency is key. Here's a realistic daily routine that covers all bases without overwhelming you:

Morning (Upon Waking)

• ✓ Check fasting glucose (target: 70-130 mg/dL)
• ✓ Take morning medication/insulin as prescribed
• ✓ Drink water (rehydration helps glucose levels)
• ✓ Plan breakfast timing (within 1 hour of waking)

Breakfast

• ✓ Eat protein first (eggs, paneer, dal), then carbs
• ✓ Include fiber (vegetables, whole grains)
• ✓ Log meal if not using automated tracking
• ✓ Check glucose 2 hours post-meal (target: below 180 mg/dL)

Mid-Morning

• ✓ Go for a 10-15 minute walk if possible
• ✓ Stay hydrated (aim for 8-10 glasses water daily)
• ✓ Healthy snack if needed (nuts, fruits in moderation)

Lunch

• ✓ Balanced meal: protein + vegetables + moderate carbs
• ✓ Eat at consistent time daily (helps insulin timing)
• ✓ 30-minute walk after lunch (most impactful for post-meal glucose)

Afternoon/Evening

• ✓ Monitor glucose if using CGM (watch for post-lunch trends)
• ✓ Healthy snack if needed (avoid sugary treats)
• ✓ Schedule exercise/workout if not done earlier

Dinner

• ✓ Eat 2-3 hours before bedtime (better overnight glucose)
• ✓ Lighter carb load than lunch (less insulin resistance at night)
• ✓ Check glucose 2 hours post-dinner

Bedtime

• ✓ Check glucose (target: 90-150 mg/dL)
• ✓ If using CGM, ensure overnight alerts are on
• ✓ Aim for 7-9 hours sleep
• ✓ Review day's data (if you have energy—don't stress if not)

Weekly

• ✓ Review 7-day glucose trends
• ✓ Identify patterns (which meals spike, when lows occur)
• ✓ Adjust insulin/medication with doctor guidance if needed
• ✓ Celebrate wins (improved TIR, fewer spikes, better sleep)

How My Health Gheware™ Simplifies Everything

If you've read this far, you realize diabetes management involves tracking multiple data sources, spotting patterns, and making adjustments. Doing this manually takes hours per week—and most people miss critical patterns.

That's exactly why we built My Health Gheware™.

What My Health Gheware™ Does Automatically:

✓ Automatic Glucose Tracking: Import CGM data directly or log manually—no spreadsheets, no calculators

✓ Sleep-Glucose Correlations: See how last night's sleep quality affected this morning's fasting glucose (read our sleep-glucose guide for details)

✓ Activity Impact Analysis: Understand which exercises lower your glucose most effectively and when to time them

✓ Comprehensive AI Insights in 10 Minutes: Get 5-7 specific, actionable recommendations based on your unique patterns, powered by Claude AI

✓ Time in Range Tracking: See your TIR improve over weeks as you implement insights (full TIR guide here)

✓ Email Reports for Your Doctor: Share comprehensive insights directly with your healthcare team

Pricing That Works for Everyone

1. Free Trial: ₹500 signup balance (5 comprehensive insights)—no credit card required

2. Subscription: ₹1,490/month for unlimited insights (best value)

3. Pay-Per-Use: Simple rupee pricing with no complex conversions

• Simple AI Insights: ₹20 per insight
• Comprehensive AI Insights: ₹100 per insight

Conclusion: You've Got This

Diabetes management isn't easy, but it's absolutely manageable with the right knowledge and tools.

Remember the essentials:

• Focus on Time in Range (70%+ is the goal)
• Track key metrics: TIR, average glucose, HbA1c, CV
• Diet, exercise, sleep, and stress ALL matter—not just medication
• Use technology to reduce manual work and spot patterns faster
• Be patient with yourself—diabetes control improves gradually, not overnight

The journey from "overwhelmed newly diagnosed" to "confident diabetes manager" takes time. But with the right education (you've got that now), consistent effort, and smart tools that do the heavy lifting for you, you'll get there.

Next steps:

1. Talk to your doctor about your target TIR and HbA1c
2. Choose your tracking method (CGM vs finger-prick meter)
3. Start building your daily routine (use the checklist above)
4. Consider AI-powered insights to accelerate your learning curve

IIT Madras alumnus and founder of Gheware Technologies, with 25+ years spanning top investment banks (JPMorgan, Deutsche Bank, Morgan Stanley) and entrepreneurship. When both he and his wife were diagnosed with diabetes, Rajesh applied his decades of data analytics expertise to build My Health Gheware™—an AI platform that helped them understand and manage their condition through multi-data correlation. His mission: help people get rid of diabetes through personalized, data-driven insights. He also founded TradeGheware (portfolio analytics) to democratize investment insights for retail traders.