A healthy diet includes about 45 to 65 percent carbohydrates, according to MayoClinic.com. If you follow a 2,000-calorie diet, about 900 to 1,300 of your daily calories should come from carbohydrates. Carbohydrates will cause your blood glucose levels to rise, but if you don't have diabetes or prediabetes, your body naturally regulates your blood sugar levels. But not all carbohydrates are equally healthy. You should choose carbohydrates rich in fiber and starch rather than simple sugars.
Blood Sugar and Carbohydrates
Your blood sugar is closely related to your diet. This is because when you consume a food that contains carbohydrates, it gets broken down into sugars during digestion. After you eat, the food matter travels to your stomach for digestion. During digestion, carbohydrates are converted into tiny sugar molecules. The sugar molecules get absorbed directly into your bloodstream after they pass through the lining of your stomach. Carbohydrates are found in a variety of foods including grains, fruits, vegetables, beans, lentils, hummus, tofu, edamame, nuts, soy products and milk, as well as in simple sugars such as granulated sugar, high-fructose corn syrup and honey.
Insulin and Glucagon
If you do not have diabetes, your body is able to properly regulate your blood sugar levels. Two hormones help keep your blood sugar levels healthy: insulin and glucagon. After you eat and your blood sugar levels rise, your pancreas secretes insulin, which helps transfer the sugar in your bloodstream to various cells throughout your body. Your cells then use the sugar for energy so that they can perform their functions. If you have not eaten and your blood sugar levels get too low, your pancreas secretes glucagon, which signals your liver to release its stored sugar into your bloodstream.
Blood Sugar Testing
Your doctor may order the A1C blood test or the fasting plasma glucose blood test to measure your blood sugar levels. If your A1C results are less than 5.7 percent, your blood sugar levels are within a normal range, which means there is no evidence of diabetes. An A1C result of 5.7 to 6.4 percent indicates that your blood sugar levels are higher than normal and you may have prediabetes. Persons with diabetes have an A1C result of 6.5 percent or higher. A healthy blood sugar reading for the FPG test is under 100. An FPG result of 100 to 126 indicates that you have prediabetes, while anything over 126 indicates that you have diabetes.
Maintaining Healthy Blood Sugar
You can help keep your blood sugar levels healthy and help avoid developing diabetes by following a healthy diet. Women should limit consumption of added sugars to 6 tsp. a day and men to 9 tsp. Added sugars offer very little nutritional benefit. So avoid foods high in added sugar such as desserts, baked goods, candy and soda or other sugary beverages. Instead, choose nutrient-rich carbohydrates high in dietary fiber such as whole grains, whole fruits, vegetables, and legumes.
References
- MayoClinic.com; Nutrition and Healthy Eating -- Healthy Diet: End the Guesswork with these Nutrition Guidelines, Feb. 22, 2011
- MayoClinic.com; Nutrition and Healthy Eating -- Glycemic Index Diet: Losing Weight with Blood Sugar Control, Nov. 24, 2009
- American Diabetes Association: Food and Fitness -- Carbohydrates
- American Diabetes Association: Diabetes Basics -- How To Tell If You Have Prediabetes
- American Diabetes Association: Diabetes Basics -- High Blood Glucose: About Insulin and High Blood Glucose
- American Diabetes Association: Diabetes Basics -- Healthy Eating
