If you are insulin resistant, have a family history of diabetes or high blood pressure, and you are overweight it is vital that you know your blood sugar (glucose) levels, and have them tested at least twice a year. Take this chart to your health care professional who will be able to plot your numbers on the chart to give you an indication of your risk profile. Remember to record the results of your test on the graph below.

Download Your Blood Glucose Chart


A blood glucose test measures the amount of glucose (sugar) in our blood. Carbohydrate foods are broken down by our bodies into glucose, which will travel throughout the body in our blood. When blood glucose levels rise, especially just after eating, the pancreas will secrete insulin. Insulin instructs cell walls to ‘open up’, allowing for glucose to move from the blood into the cells to be used as a source of energy. Insulin, therefore, regulates the levels of glucose within our blood and ensures our cells receive energy. Over time, however, our bodies may either become desensitised to the effects of insulin, or insufficient insulin may be produced to effectively monitor these blood sugar levels. This will cause abnormally high levels of glucose within the blood (hyperglycaemia), as glucose is no longer moving into the cells. This may potentially lead to the development of diabetes and severe medical complications such as damage to the eyes, nerves, blood vessels and kidneys. Glucose levels in the blood may also get too low (hypoglycaemia). This generally happens with people suffering from diabetes as result of their medication, or when they have not eaten and may also be an issue as cells will not receive enough glucose, and therefore, energy.

The facts

  • It is estimated that 3.5 million South Africans (6% of the population) have diabetes,and a further 5 million are pre-diabetic.
  • Many diabetics remain undiagnosed and therefore untreated.
  • Fasting blood sugar levels above 5.5mmol/ L may be an indication of glucose intolerance or even diabetes, and needs to be discussed with your doctor.
  • Blood sugar can be tested by a simple finger prick test done at your local clinic,pharmacy or doctors room.
  • Following the healthy eating guidelines in Weigh-Less will help maintain your blood glucose levels and keep them within an ideal range

Did you know?

The Weigh-Less Eating Plan is specifically designed to keep blood sugar levels under control (as it follows low GI and GL principles). This is true for all Members including insulin resistant and type 2 diabetic Members

Symbols To Look For

Members with high blood sugar levels must mainly choose foods marked with the following symbols in the Food Choice Booklet: