Glucose is the sugar that is naturally found in foods or added to them to improve taste. Carbohydrates, proteins and fats affect the level of glucose in the blood differently. Carbohydrates have the fastest and the greatest impact on blood sugar levels and some carbs are more equal than others when it comes to blood sugar levels. Solids like whole grains release their glucose slowly, but liquids, like juice or soda, cause blood sugar to rise rapidly.
Blood Glucose Levels
A healthy diet provides the glucose that is necessary for energy, but it does so in measured doses. You control this by what you eat and when you eat it. In general, to stabilize blood sugar levels, nutritionists at the University of Illinois Extension recommend that you eat three meals and one or two snacks throughout the day. Try to keep to the same meal schedule and consume the same amount of carbohydrates. Don't skip meals, but do keep track of your portion size to control for excess calories.
Energy and Fat Storage
One gram of carbohydrate from food provides four calories of energy. The body breaks down glucose as its main energy source. Consume more carbs than the body needs for basic functioning, and the energy is stored in the muscles as glycogen. Consume carbs that are simple sugars, and the glucose level in the blood rises so fast that some of the extra calories turn into fat, which is stored all over.
Endurance Sports and Diet
Working aerobically for a sustained amount of time will use energy stored as glycogen in the muscles and burn extra energy from fat. Endurance exercise requires extra glycogen from the muscles or periodic replenishment of glucose in the blood to prevent "crashing." Marathon runners consume energy drinks as they run to stabilize blood sugar and provide energy. Long distance cyclists snack on high-carb energy bars for the same reason.
Diabetes and Diet
Blood glucose levels are a key to managing diabetes. Diabetics shouldn't snack on simple sugars, but it isn't good to limit carbohydrate intake severely. Instead, eating controlled amounts of healthy carbohydrates keeps the amount of glucose in the blood stable. Added sweeteners, in an otherwise nutritious carb, are a poor diet choice that destabilizes blood sugar and leads to weight gain. A sweet food, like a dessert that can spike glucose levels, is best eaten with a meal so the blood sugar will rise gradually as the entire meal is digested.
Obesity and Sugar
Americans are overweight and a third of us are obese. For most people it's a simple equation: intake minus output equals weight loss, gain or maintenance. Researchers at the University of California at San Francisco believe dietary sugar is the main culprit in rising obesity rates. Their findings are part of a debate about the role of sugar in weight gain, but their recommendations are uncontested. Protect kids from joining the ranks of the obese by serving only water and milk to drink. Eat mostly high fiber carbohydrates. Slow meals down to let the body signal "full" before serving second portions. Increase exercise to keep glucose intake in balance.
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References
- University of Illinois Extension: Eating for Target Blood Glucose Levels
- University of California at San Francisco: Sugar Is Poison
- Oklahoma State University Extension: Carbohydrates in the Diet
- Wilderness Medicine Institute: The Stuff of Endurance
- University of Alabama Birmingham: What Sugar Does to Our Bodies
