Blood sugar is the measure of glucose in the blood. Glucose is broken down from foods in digestion and used by the cells to create a usable form of energy. Low levels of blood glucose inspire a feeling of hunger to tell you that you need more energy. High levels of blood glucose are dangerous, capable of damaging the kidney and heart; therefore, the hormone insulin is used to clear glucose from the blood. Fortunately, you can control the amount of glucose through your diet. This will essentially amount to a diabetes diet, but it can benefit everybody.
Considerations
Moderating daily blood sugar levels does not require a complex diet plan. There is no need to count calories as long as you have knowledge of what you should be eating and are aware of the effects that the ingredients will have on your blood sugar. However, calorie intake should be moderate because too many calories of anything will cause a rise in blood sugar; you should also be aware of how many carbohydrates you are eating, says the Mayo Clinic. In addition, you need to establish a steady routine. If too much time passes without eating, then your blood sugar will bottom out. But if you eat too often, then your blood sugar might ascend too high. It is a good policy to eat five or six moderate meals a day.
Glycemic Index
The Glycemic Index measures the effect that a certain food will have on blood sugar levels, notes the University of Sydney. Foods with a high GI of 70 or more include potatoes, rice, white bread, sports drinks, sugary cereals, popcorn, snacks, candy, cookies, doughnuts, ice cream, watermelon and just about anything that is a refined carbohydrate. Food that contain additional sugar, such as glucose and maltose, will also have a higher GI.
Low Effects on Blood Sugar
Low GI foods of less than 55 are numerous. Most fruits, vegetables, nuts, legumes and wheat contain a compound called fiber, which eases digestion and slows the absorption of glucose into the blood. The recommended amount is 20g to 35g of fiber a day. Other low GI foods might include milk, whole grains and just about any kind of protein or fat---up to 60 percent of the protein and only 10 percent of the fat you consume are converted into glucose directly. You have to be careful, however, because some foods such as muffins or rice might be either high GI or low GI depending upon the ingredients or the way in which they are made. Furthermore, there are a few important caveats and exceptions. The sugar fructose is low GI, but only because it bypasses the regular absorption mechanisms and is instead metabolized by the liver. This is unhealthy for your body.
Exchanges
According to the Mayo Clinic, some dietitians may recommend using an exchange system, which groups foods into categories such as starches, fruits, meats and fat. One serving is called an exchange. One food in an exchange should have a similar amount of nutrients as others food in the category. Therefore, you can exchange one food for another food that has a similar effect on blood sugar, obviating the need to count carbohydrates every single time. It is also an easy way to vary your diet without completely reformulating the plan.
Recommended Intake
Carbohydrates should be 45 to 65 percent of your total diet, accordingn to the Mayo Clinic. If you can't find enough carbohydrates with low GI to eat, then your carbohydrate consumption should be tailored toward the low end. Protein should amount to about 15 to 20 percent and perhaps up to 35 percent if you are lifting weights. Fats should be 20 to 35 percent.
