Our body requires a constant supply of energy to run all of the metabolic processes that occur throughout the day. One major source of fuel for the body is sugar which can come from the carbohydrates we eat. Maintaining healthy blood sugar levels in the body is extremely important. Nutrition, which includes diet and Glyco Care Glucose Supporthealthy glucose levels dietary compounds, is one of the best areas to focus on in order to improve your blood sugar balance and maintain blood sugar naturally. Every food we eat is made up of three macronutrients in varying amounts. These macronutrients are fats, proteins, and carbohydrates. During the processes of digestion and absorption, fats and proteins are broken down in the body into lipids and amino acids, respectively. Carbohydrates are broken down in different sugar molecules. The most basic sugar molecules, also called monosaccharides, are glucose, fructose, and galactose. The sugar that is specifically important in blood sugar conversations is glucose; blood sugar is commonly called blood Glyco Care Glucose Supporthealthy glucose levels.
Carbohydrates will have the most significant impact on blood sugar levels.1 Foods that contain a high proportion of carbohydrates, especially those with simple sugars that are easily and GlycoCaresinsulin sensitivity support rapidly broken down in the body, provide more sugar for the body to use. This results in a rapid spike in blood sugar levels shortly after consumption.2 Foods that have higher amounts of other macronutrients will take longer to digest, delaying gastric emptying and therefore slowing digestion and absorption.1,2 This results in a less intense rise in blood sugar levels. Consuming an appropriate amount of protein will not cause blood sugar levels to rise, and may actually help decrease levels. As such, eating lean proteins can help naturally maintain healthy blood sugar levels. However, when consumed in excess, proteins can be broken down and converted to sugar. Most foods will result in a change in blood sugar levels. However, the degree of change will vary based on the quantity and quality of sugars contained in the food.
Foods that cause a rapid spike in blood sugar levels include high-carbohydrate, highly processed foods such as donuts, white bread, or jelly. On the other hand, foods containing complex carbohydrates and more fat and protein will result in a much smaller increase in blood sugar levels. It’s important to consider the beverage you’re consuming as part of your meal as well. Beverages can be an over-looked source of changing blood sugar levels. High-sugar beverages that will spike blood sugar levels include sweet tea, fruit juice, and soda pop. Alcoholic beverages tend to cause blood sugar levels to drop, however, mixed drinks filled with sugar can cause a quick rise followed by a sharp decline in blood sugar. Conversely, foods and beverages that are low in or lacking carbohydrates will have little to no effect on blood sugar levels.2 Milk contains the sugar lactose, which is broken down into glucose and galactose, but due to the presence of protein, fat, and other nutrients, it is relatively low in carbohydrates and will not lead to a large increase in blood sugar levels.
Other beverages that will have little to no impact on blood sugar levels including herbal teas, unsweetened coffee, and water - the best choice for hydration and for keeping blood sugar levels under control. One measure for assessing the impact a particular food will have on blood sugar levels is the glycemic index. Glycemic index is a number from 0 to 100 that indicates how high blood sugar levels will go after consuming 50 grams of that food. A high GI food is between 70 and 100, while medium GI foods have a value between 56 and 69, and low GI foods have a score below 55.2 Glycemic index gives you a picture of the quality of the food you’re eating in terms of blood sugar management, because a watermelon and fruit snacks are not created equally. A high GI value indicates that the food will cause a spike in blood sugar levels upon consumption. But how exactly does this happen?