Glucose is not bad for you. In fact, this sugar form is the preferred source of fuel for your nervous system and the only fuel for your red blood cells. Consuming foods rich in glucose, but high in fiber, is key for controlling the effect glucose in your food has on your blood sugar level and on the amount of insulin produced by your pancreas.
Significance
Your body can use the energy in glucose molecules more quickly than the energy in fat molecules, which is why your brain and nerves need a continuous supply of carbohydrates, according to the authors of the book "Exercise Physiology, Energy, Nutrition and Human Performance." Glucose is abundant in complex and simple carbs, including whole grains, fruits, vegetables, beans, sugar and honey. To burn stored body fat, glucose must be processed or metabolized before your body extracts the energy stored in your body fat.
Insulin Production
Fast-digesting carbs such as white rice, a baked potato and watermelon stimulate a large production of insulin. If you have been living off of such carbs in addition to sugary foods, you have been bathing your cells in excess insulin, and cells can become insulin resistant. This means your pancreas must produce more insulin to transport the same level of glucose from your blood into your cells. Such a condition predisposes you to diabetes. Eventually, your pancreas might be unable to produce a sufficient amount of insulin. If you have diabetes, you need the help of insulin injections or other medicine to transport glucose into your cells.
Glycemic Index
A glycemic index diet, or a diet based on slow-digesting carbs, reduces your body's insulin response to the carbs you eat. The glycemic index is a classification system categorizing carbs as low-glycemic, moderate-glycemic and high-glycemic foods. A diabetic or weight-loss diet incorporating foods with a low glycemic index of 55 or below helps you maintain a steady blood sugar level, which reduces food cravings. It also reduces the fat-storing capacity of insulin, further lowering your risk of diabetes. If you have diabetes, a glycemic diet will help you better manage your condition.
Exercise Benefits
Incorporating cardio and weight training exercises will augment your diet, enhancing the balance between glucose and insulin in your blood. Exercise, like insulin, facilitates the transport of glucose from your blood into your cells. Maintaining a regular exercise regimen can reduce the dosage of the medicine or injections you are taking. Such a program should include 20 to 60 minutes of cardio most days of the week, and two nonconsecutive days of resistance training, according to the American College of Sports Medicine. Checking with your doctor is essential before you begin an exercise program. Exercising with unmanaged diabetes can lead to a dangerous condition called hypoglycemia, or low blood sugar.
References
- "Exercise Physiology, Energy, Nutrition and Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- GlycemicIndex.com: Definition
- "Strength and Conditioning Journal"; "Glycemic Index and Weight Control"; R. Paul Gustafson; June 2008
- "Exercise Management for Persons with Chronic Diseases and Disabilities"; American College of Sports Medicine; 2009
