Carbohydrates, fats and other food groups are broken down into glucose and other components during digestion. Actually the glucose level in our blood varies, depending on the time of the day and the time since our last meal.
If this balance is somehow disturbed, it can lead to a host of health issues, the most common being diabetes. There are certain simple lifestyle choices you can make that go a long way in helping your body maintain a normal blood glucose level. The final destination of a journey is not, after all, the last item on the agenda, but rather some understanding, however simple or provisional, of what one has seen.
In these modern times, with the plethora of blood-sugar-related diseases, we need tools like GI and GL to help us understand ways to control blood sugar. The self-testing, graphic approach to food testing developed in the balance of the newsletter is a less scientific but a more dynamic way to explore postprandial (post-meal) blood glucose levels (BGLs). GI measures the blood glucose impact of foods eaten in isolation, yet we rarely consume foods this way. GI readings vary with the individual—blood sugar and insulin reactions are more extreme for diabetics, for example (See Charts 2A and 2B). GIs are calculated in the science lab as the day’s first meal after a 12-hour fast and using a fixed serving that includes 50 grams of carbohydrate.  Most of our daily calories, however, are consumed in combination and throughout the day, when our blood sugar is affected by other foods that we have eaten earlier, as well as by our level of activity.
Of the following numbered charts, the first three are based upon scientific research journal articles (Charts 1, 2A, 2B), while the last four (Charts 3-6) are constructed from my own self-testing of foods4 using a simple blood glucose monitor.
Chart 1:  Blood Sugar Curves of White Bread Compared to Bread with Added Fiber, Sourdough, and Vinegar.
Chart 3:  Instant Oatmeal, Whole Oats (Soaked and Not Soaked), and Whole Oats Combined with a Protein and Fat.
To fully appreciate the impact of two back-to-back carbohydrate breakfasts please notice that the scale used for Chart 6 is twice that of Charts 3-5.
Resetting the Table–to Control Blood Sugar (For a discussion of other strategies, see April 2011). Ramekins filled with condiments like nuts and seeds (GI=0).  Nuts and seeds provide healthy fats, fiber, vitamins, minerals, and antioxidants, while they slow digestion and curb blood sugar.
Sourdough bread or whole-grain bread with whole kernels; butter from grass-fed cows and organic nut and seed butters such as tahini and pumpkin seed butter.
A pitcher of water and glasses for all—sometimes we mistake hunger for what is in fact thirst.  You might flavor the water with a little lemon juice or other flavoring. Because 12-hour fasting, pre-meal blood sugar reading can vary, all data points at time zero prior to the first morning meal were indexed to zero in order to illustrate the change from a neutral starting point.
I use the label “traditional” carbohydrates, just as we call unrefined fats, “traditional” fats. The amounts should also be put on a blood sugar levels chart were they can be compared with other days and are a record for your doctor.
Find out what your blood sugar levels after eating should be and talk to you doctor about improving your diet. Chart your blood sugar levels – healthline, Ideal blood sugar levels can vary, especially if you are pregnant or have any underlying health conditions. Normal blood sugar level, A normal blood sugar level offers tips on what a normal blood sugar level is and why to have one.
Fasting blood sugar levels chart – buzzle, Monitoring the blood glucose levels helps you with both diagnosis and control of diabetes.
And when you do measure blood sugar, you may have a higher result from comparing to the normal one. The next step is to measure your blood sugar level after two hours you've had a sweet drink.
The chart below will give you a better idea on what your blood sugar levels after eating should be. Is your Diabetic Heart Killing you softly?Get to know about Diabetes Heart Failure link to more severe complications. You can test your blood glucose level by placing a small amount of blood on a small strip of treated paper that you then insert into a glucose meter.


When sugar enters your bloodstream, your pancreas is triggered to produce a hormone called insulin.
There are several activities that can cause normal fluctuations outside of the normal range in your blood glucose. When you eat a meal that contains any sugar source, your body is flooded with blood glucose.
Your blood glucose levels after eating will vary from what you eat, what time of day it is as well as what types of food you eat.
Blood glucose levels are affected differently depending on whether you eat foods containing carbohydrates, proteins, fats, or a combination of these three.
To find out how many grams of carbohydrates you are eating each day, it is important to be familiar with the food groups, serving sizes, and Nutrition Facts labels.
Another way to find out how many grams of carbohydrates are in a particular amount of food is to read the Nutrition Facts label on the back of a product. For comparison, one slice of bread (one serving from the Starchy and Starchy Vegetables Group) has about 15 grams of carbohydrate.
It is also important to eat about the same amount of carbohydrate at each meal or snack to keep your blood glucose levels within target range, or to have your medication match your carbohydrate intake.
If the amount is too high (Hyperglycemia), or even too low (Hypoglycemia), our body stops functioning properly. So, the glucose level is lowest in the morning, when we wake up, and continues to be low till we have the first meal of the day. This also happens when we consume alcohol – there is a huge surge of glucose in the body which later falls drastically. Other problems could include memory loss, heart disease, infertility and even coma (in case of extreme hypoglycemia). When you eat bread with simple carbohydrates, it dumps a huge load of glucose in your blood which the body finds difficult to regulate. People who have one grapefruit every day (ideally split up between two meals) tend to lose weight and have a normal blood sugar level. But make sure that each of these meals are about half of what your regular meals are today.
The second factor—the postwar shift from traditional to refined carbohydrates—is largely due to the growing role of the commercial food industry and processed, convenience foods.  Convenience foods must have a long shelf-life, so food companies rely upon refined flours and oils, which do not go rancid.
Visual pictures of postprandial blood sugar behavior, while less scientific than GI measurements, are nevertheless powerful learning tools, providing a real flavor for how our body reacts when we eat different kinds of foods. This chart illustrates the second meal effect– that what we eat at one meal affects postprandial blood sugar behavior at the next. What we do to our children when we give them a sugary cereal or a Pop-tart for breakfast extends beyond this first meal to affect their blood sugar, hunger, concentration, and desire to overeat throughout the rest of the day.
One of the best herbs and spices to moderate blood sugar.  It can be sprinkled on hot cereals and desserts such as puddings, custards, and stewed fruits.
If the body produces too little the body doesn’t get the necessary energy and the high amount of sugar in the blood can permanently damage the body.
Alba, What would be the glucose reaction if I eat 2 scrambled eggs with 2 slices of salt-cured bacon and one slice of wholegrain toast? Insulin bonds with the blood glucose, allowing it to feed your body the energy that it needs.
The pancreas is unable to produce enough insulin to accommodate the sugar, and so your blood glucose levels will rise above a normal level for approximately one to two hours. By avoiding foods that are high in sugar and carbohydrates you can take care of your blood glucose levels.
The foods that contain the most carbohydrate include those from the Fruit Group, the Starch and Starchy Vegetable Group, and the Milk and Yogurt Group. Eating more food, or bigger portions, will cause your blood glucose levels to rise more than eating smaller portions. Therefore, eating one serving from any of these three groups will impact your blood glucose level in about the same way. This is a picture of the Nutrition Facts label found on almost all foods sold in this country.


Eating three meals and possibly one or two snacks at the same time every day will help keep your blood glucose levels more consistent.
Below is a graph of blood glucose levels from a person without diabetes who has eaten 3 meals and two snacks in one day. Since people with diabetes have difficulty regulating their blood glucose levels, they should eat the amount of carbohydrate recommended by their doctor, and space this carbohydrate evenly throughout the day. When the blood glucose level rises, the Pancreas produces Insulin which facilitates the breakdown of glucose bringing the level down.
This ensures a steady flow of sugar into your blood and helps in maintaining a normal blood glucose level. Stress relief activities can go a long way in ensuring that the body becomes more capable of maintaining normal blood glucose level. Diabetes, or as it is known as hyperglycemia, is where there is too much glucose (sugar) in the bloodstream. If too much insulin is added and not enough glucose was taken in, the body will run out of energy and begin to show bad symptoms that should be treated with immediate sugar intake. The pancreas constantly monitors your blood glucose levels and produces enough insulin to fuel your body and keep your blood glucose levels in the normal range.
Foods with only carbohydrate may raise blood glucose more quickly than those that also contain fats and protein. Liquids that contain carbohydrates (like milk and juice) will cause blood glucose to rise faster than solids that contain carbohydrates (like bread).
Since carbohydrates affect blood glucose levels the most, the amount of carbohydrate that you eat each day is very important in controlling your blood glucose levels.
When the level goes lower than normal, Glucagon, also secreted by the Pancreas, induces the liver to release stored glucose bringing the level back to normal. No: People who have a glass of wine every day have less chance of having abnormal blood sugar level. Not only will you be maintaining your blood sugar at a normal level, but you will be on your way to living a healthier life as well. This is why diabetes and obesity often go hand-in-hand (90% of diabetics are either overweight or obese).
David Ludwig regarding high-glycemic foods and overeating, cited in the Recommended Reading section at the conclusion of this newsletter. Foods that are high in carbohydrate eaten with a meal that also contains fats and protein will have a slower impact on blood glucose than those eaten alone. Because of the impact that they have on blood glucose levels, carbohydrates are the most important macronutrient for people with diabetes to monitor. Talk to your health care provider or dietitian about how many grams of carbohydrates you should eat each day. For some very high fiber foods that have 5 or more grams of fiber per serving, net carbohydrates may be used instead of total carbohydrates. As you can see, this person’s blood glucose level rose and fell in about the same way after every meal or snack. Walking can not only keep your blood sugar levels normal but also increase HDL cholesterol (good cholesterol). The levels that are given after testing with a blood glucose meter should be in this range or too much or not enough insulin has been taken. When you ingest sugar from any of these sources, it enters your bloodstream and becomes what is known as blood glucose or blood sugar levels after eating. In someone who does not have diabetes, insulin secretion will automatically adjust to match the amount of carbohydrate that they eat. Net carbohydrates are used when considering very high fiber foods, because the body cannot digest carbohydrates from fiber and therefore they do not raise blood glucose levels.



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