Blood sugar, also called blood glucose, is your body's main dietary source of energy. Most glucose derives from carbohydrates, which are prevalent in cereals, rice, breads, sweets and starchy vegetables. While healthy blood sugar levels are associated with positive energy and wellness, imbalances can contribute to medical conditions. Gaining understanding regarding foods' effects on blood sugar may inspire you to make wise dietary decisions. For best results, seek guidance from a health-care professional.
Basic Function
After you eat, glucose from food is absorbed into your bloodstream, where it is distributed to your body's cells. The hormone insulin, which your pancreas produces, helps your cells convert glucose into energy. Glucose you don't use immediately is stored in your muscles and liver in the form of glycogen, which your body uses for between-meal energy. Excess glucose can also be converted into fat and stored in your fat cells. Your body can also use fat for energy.
Contributing Factors
Your blood sugar level after eating varies, depending on the foods you consume and the way your body responds. If you have a medical condition such as diabetes, your blood sugar responds differently to carbohydrates compared to people without the disease. After eating high-glycemic foods, which have a significant impact on your blood sugar, your glucose levels rise higher than they do after eating a low-glycemic meal, according to the Linus Pauling Institute at Oregon State University. High-glycemic meals also trigger more insulin production.
Helpful Foods
For improved blood sugar control, which is associated with less hunger between meals and a reduced risk for type 2 diabetes, diabetes complications and obesity, according to the Linus Pauling Institute, emphasize low-glycemic foods, such as whole grains, low-fat milk, nuts and fresh fruits and vegetables in your meals. Protein and fiber-rich foods have a mild impact on your blood sugar as well, so pairing chicken, fish, milk or whole grains with high-glycemic foods can help guard against blood sugar imbalances associated with sweets and refined foods. Particularly fiber-rich foods that promote blood sugar control include beans, lentils, barley, oatmeal, artichokes, peas and raspberries.
Foods to Limit
Eating too many high-glycemic foods, particularly on their own, can lead to blood sugar imbalances and related risks, such as overeating and weight gain. Particularly high-glycemic foods include table sugar, candy, white bread, dates, low-fiber cereals, doughnuts, rice cakes and skinless potatoes. Skipped or delayed meals and alcoholic beverages can lead to low blood sugar, or hypoglycemia, according to the National Diabetes Information Clearinghouse.
