Carbohydrates are biomolecules that effect blood sugar levels, energy stores and metabolic function. Carbohydrates are absorbed into the bloodstream as glucose, or sugar. As this happens, blood sugar levels rise. This triggers the pancreas to release a burst of insulin to convert the glucose into energy. This energy can be expended through metabolic function, exercise and internal processes. Once the glucose is absorbed, converted into energy and used up, energy levels and blood sugar levels drop.
The Glycemic Index
The glycemic index categorizes foods based on their effect on glucose levels in the bloodstream. Glucose is assigned the number 100 on the glycemic index, and all other foods' numbers are determined based on how they compare to glucose. The lower a food is on the glycemic index, the lesser the food's effect will be on blood sugar levels. Foods high on the glycemic index, including many carbohydrate sources, cause blood sugar levels to spike, then crash. Eating foods with low glycemic indexes helps to stabilize blood sugar levels, maintain energy and prevent hypoglycemic episodes.
Carbohydrates and Glucose
Because carbohydrates typically have high glycemic indexes, they have a rapid effect blood sugar levels. Carbohydrates are found in sugar, most grain products, fruits with high glycemic indexes, potatoes, and most processed foods. Processing foods tends to reduce a foods' fiber and protein content, as the nutritious elements of the food are stripped away. This results in an imbalance in the ratio between carbohydrates, fiber and protein, thus raising the food's glycemic index. Avoiding processed foods can help regulate blood sugar levels.
Managing Blood Sugar
According to Medical News Today, humans should aim to get 40 to 60 percent of their energy from carbohydrates. Avoiding carbohydrates altogether is potentially unhealthy. Instead of eliminating carbohydrates from your diet, focus on eating low glycemic carbohydrates. Choose whole grain, unprocessed pastas, rices and breads. Fruits and vegetables should take up a large portion of your diet. Eat smaller meals throughout the day, that contain carbohydrates, protein and fiber whenever possible. Eating regular, healthful meals helps keep blood sugar levels stable, prolonging your energy stores and reduce your sugar cravings.
Considerations
Exercise is an important part of a low glycemic diet. Moderate exercise can help stabilize blood sugar levels and improve your body's metabolic functions. The Mayo Clinic cautions against excessive exercise, which can have the opposite effect and can send you into a hypoglycemic episode. A low-carbohydrate diet also presents potential benefits and possible risks. Consult your physician before beginning an exercise program or low carbohydrate diet.
