Your body uses carbohydrates for energy, converting them into glucose that fuels cellular growth. Eating any type of carbohydrate will therefore have an effect on your blood sugar levels, alerting your pancreas to produce insulin, which transports glucose to your cells. Some carbohydrates, including sugary treats, turn into glucose in your bloodstream more quickly than others, causing a temporary spike in your blood sugar levels and then a subsequent crash. If you experience blood sugar issues, talk to your doctor or nutritionist about avoiding or minimizing your intake of certain treats.
Blood Sugar Monitoring
The American Diabetes Association recommends that certain people pay close attention to their blood sugar levels by monitoring them daily with a blood glucose meter and strips. Perform these pinprick checks if you are diabetic or insulin resistant, or if you experience bouts of low blood sugar, or hypoglycemia, which manifests in dizziness and mental confusion. When you have diabetes, your pancreas produces too little insulin to transport glucose to your cells, and it builds up in your bloodstream. With insulin resistance, your body cannot use insulin effectively, which also leads to a dangerous buildup of glucose.
Glycemic Index
Researchers at the University of Sydney in Australia developed the glycemic index, or GI, as a tool for controlling blood sugar levels. The GI rates carbohydrates on a scale of 0 to 100, according to their effect on blood sugar levels. This system helps you monitor your intake of foods that cause blood sugar spikes and crashes, and those that convert to glucose more slowly, thereby providing a steady stream of energy to the cells.
High GI Treats
Foods rated higher than 55 on the GI are "high glycemic," which means your body absorbs them rapidly, leading to a quick fluctuation in blood sugar levels. These foods tend to be refined carbohydrates, such as white bread and white rice, and sugar-laden foods, such as treats and breakfast cereals. Among the treats ranked as high GI are angel food cake, cake and cupcakes with icing, flan, scones, full-fat ice cream, jam, nondairy frozen desserts, muffins, soft drinks, dried fruit, and most candy bars. Fruits that are high GI include pineapple, banana, mango and watermelon.
Low GI Treats
Foods rated lower than 55 are "low glycemic." Your body absorbs these carbohydrates more slowly, which provides your cells with a steadier, more reliable source of energy. Carbohydrates that rate low on the GI include vegetables and whole grains, and many fruits. For a low GI treat, try a cup of low-fat yogurt with sliced peaches or pears; a fresh apple or orange; or 20 cherries. You might also enjoy a slice of sponge cake, two scoops of low-fat vanilla ice cream, or a Snickers or Twix candy bar.
References
- "The Encyclopedia of Healing Foods"; Michael Murray, N.D., and Joseph Pizzorno, N.D.; 2005
- American Diabetes Association: Checking Your Blood Glucose
- National Diabetes Information Clearinghouse: Diabetes Overview
- The Glycemic Index: What Is the Glycemic Index
