Maintaining Proper Blood Glucose Levels
Maintaining proper blood glucose is not just important for people who have diabetes. It is very critical for everyone, especially if you are trying to achieve certain fitness goals, ie. Weight loss, gaining muscle mass, preparing for a marathon, etc. Blood glucose level is the amount of sugar in the blood. Normally, your blood sugar levels stay within a narrow range throughout the day if you are eating consistent, healthy meals. After you consume food, your blood sugar levels will rise and they will be lowest when you first wake up in the morning or after a fast.
Your body responds to glucose in the blood by releasing insulin that is made by the pancreas. Insulin allows your body to use glucose (sugar) from carbohydrates in the food you eat for energy or to store that glucose for future use (in the form of glycogen). Insulin is extremely important because it helps keeps your blood sugar from getting too low or too high. People who have diabetes, either Type 1 or 2, have an autoimmune disease that destroys their own bodies insulin production or the body just can’t produce the insulin that it needs, respectively.
So, now that you have some background on the subject, let’s get into simpler terms here. Each food you eat has something called a Glycemic Index (GI). The GI measures how quickly carbohydrates in food cause blood sugar levels to rise after eating and how quickly the carbohydrates convert to glucose in the body. Foods that have a high Glycemic Index will make your blood sugar spike drastically, aka it gives you quick energy and doesn’t keep you full for long. This is a big reason why someone would feel constantly hungry. Take a baked potato for example, this food has a very high GI, so you have quick energy from it, but then it falls quickly after and you are left feeling sluggish, tired and hungry again. This is why carbohydrates that are higher in whole grains and fiber have low GI because it keeps you fuller longer by not spiking your blood sugar. You are left feeling energized and full. Since these foods stay in your digestive tract longer because of the high fiber, they keep you from snacking and can really benefit people who are focusing on weight loss and maintaining an ideal physique.
On the other hand, athletes who need the carbohydrates for a long run or some sort of endurance marathon, this would be a time that high GI foods would be beneficial. Eating high GI foods after a strenuous workout can give you immediate energy and help refuel the body’s glycogen stores and repairing of muscles.
In conclusion, eating a variety of healthy carbohydrates, such as whole grains, vegetables, and fruits, is critical to maintaining the average persons blood glucose levels. If you are constantly eating foods that spike blood sugar and altering your insulin levels constantly, that is how you end up with Type 2 diabetes, which leads to even more health issues and diseases.
**Quick Tip: Foods that are usually light or white in color tend to have a higher Glycemic Index. For example, white rice, baked potatoes, white bread, white tortilla, etc. ALWAYS go for the whole grain or multigrain options!
