Foods That Cause Sugar Levels To Rise

When you consume carbohydrates, your body converts them into blood sugar that works together with the hormone insulin to provide your body's cells and organs with energy. Carbohydrates are not all created equal, however, and some have a greater effect on your blood sugar levels than others.

THE GLYCEMIC INDEX

Although complex carbohydrates, such as whole grains, generally have a lesser effect on blood sugar levels than simple carbohydrates, such as sugar, there are exceptions. Scientists create the glycemic index, or GI, to help diabetics determine how much various carbohydrates will influence their blood sugar levels. The index rates foods on a scale of 1 to 100, with pure glucose being 100. Foods with a GI rating of less than 55 have the least effect on blood sugar levels, while carbohydrates with a rating of more than 70 have the most severe impact.

HIGH-GI FOODS

In general, avoid foods that are white, such as white flour, sugar and potatoes, if you are diabetic. Your body absorbs these carbohydrates quickly, resulting in extreme spikes in blood sugar levels. Other foods with a high glycemic index rating include dates, parsnips, pretzels, corn chips and most foods containing white flour or white sugar, including breads, pastries, candy and cereals.

MEDIUM-GI FOODS

Carbohydrates with a medium rating on the glycemic index cause blood sugar levels to rise but less severely than those with a high-GI rating. These foods include many kid-favorites, such as popcorn, pizza, macaroni and cheese, taco shells, muffins, ice cream and hamburger buns. Rye flour also makes the list, along with pita bread, mangoes, pineapple, raisins and croissants.

LOW-GI FOODS

Low-GI foods do affect blood sugar levels, but your body absorbs them slowly, resulting in small rises in blood sugar over a longer period. These foods derive more of their carbohydrates from fiber rather than sugar, helping you to feel fuller longer. Most vegetables, fruits and dairy products fall into this category, with a few exceptions. Other low-GI foods include most types of beans, nuts, macaroni, rice and spaghetti. Surprising members of the low-GI group include Snicker's candy bars, low-fat ice cream, peanut M&Ms; and chocolate bars.

LIMITATIONS OF THE GLYCEMIC INDEX

Although the glycemic index is helpful in determining what foods are optimal for stable blood sugar levels, it does have limitations. The GI does not take into account portion sizes or timing of your meals and snacks. If you eat too many portions of a food with a low-GI rating, or several portions in quick succession, they can cause your blood sugar levels to rise more than normal.

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READ FOOD LABELS

Learning to read food labels is one way to help you keep carbohydrates and blood sugar levels in check. One serving of food from the fruit, starchy vegetable, milk or yogurt group is the equivalent of 15 grams of carbohydrates. Food labels should tell you how much of the carb comes from sugar and fiber. Since the fiber does not contribute to rises in blood sugar, subtract the grams of fiber from the total carbohydrates. Work with a nutritionist to determine how many servings of carbohydrates you should consume at each meal. For a woman who wants to maintain her current weight, three to four carbohydrate servings at each meal is about right, for a total carb intake of 45 to 60 grams of carbohydrates at each meal.