Sugar is naturally found in fruits, milk, yogurt and added sugar. Ingredients such as sucrose, dextrose, maltodextrin, glucose, high-fructose corn syrup, honey, molasses, concentrated fruit juices and dehydrated cane juice indicate the presence of sugar in a food. All sugars raise your blood sugar levels, although your individual tolerance may vary. You will need to do some experimentation to determine the right amount of sugar you can eat without compromising your blood sugar levels.
Sugar Vs. Carbohydrates
Sugar is one of the main nutrients that has the potential to elevate your blood sugar levels, but starches can also raise your blood sugar levels to the same extent as sugar. The total carbohydrate content of a food gives you a better idea of how a food can influence your blood sugar levels. For example, a slice of bread; 1 tbsp. of sugar, jam, syrup; or 2 small cookies each contains about 15 g of carbohydrates. Because each of these serving of foods contain the same amount of carbohydrates, they can all raise your blood sugar levels to a similar degree. Consider the carbohydrates of a food instead of only looking at the sugar content when estimating the effect it can have on your blood sugar levels.
Insulin Resistance and Diabetes
If you do not have diabetes or insulin resistance, your body will be able to keep your blood sugar levels within a very narrow range, independently of the amount of carbohydrates or sugar you eat. The body does this by producing the right amount of insulin to compensate for your carbohydrate intake. People with prediabetes, type 2 diabetes, a large waist circumference or diagnosed polycystic ovary syndrome often have insulin resistance. If it is your case, your insulin is not as effective as it should be, which means that eating sugar or carbohydrates, even in small amounts, can cause your blood sugar levels to raise significantly, although the extent of your rise depends on your individual carbohydrate tolerance and degree of insulin resistance.
Blood Sugar Levels
Normally, your blood sugar levels should stay below 100 mg/dL before eating, below 140 mg/dL an hour after eating and below 120 mg/dL two hours after your meals. If you have diabetes, the target is 110 mg/dL or below before your meals, 180 mg/dL or below an hour after eating and 140 mg/dL or below two hours after your meals. Your doctor may recommend a different blood sugar target for you depending on your condition.
Experiment
Everybody has a different tolerance to carbohydrates and sugars, which can affect your individual blood sugar response. The best way to establish your personal tolerance is to experiment with your diet by monitoring your blood sugar levels. Start by estimating your total carb intake for a specific meal and check your blood sugar levels before eating. Also check it at 15 minutes, 30 minutes, 45 minutes, 60 minutes, 90 minutes and 120 minutes after eating. Repeat this experiment a few times with varying levels of carbohydrates to better understand your tolerance. This experience will allow you to determine your own threshold in terms of how much sugar you can eat without raising your blood sugar levels above your recommended range.
References
- American Diabetes Association: Carbohydrate Counting
- American Diabetes Association: Sweeteners and Desserts
- National Diabetes Information Clearinghouse: Insulin Resistance and Pre-Diabetes
- National Diabetes Information Clearinghouse: Diagnosis of Diabetes
- Natural Diabetes Control: Blood Sugars By the Numbers
