Blood Sugar foods

A layman’s understanding

As well as to fill our stomachs and to enjoy the pleasures of eating, we eat to obtain energy. In this quest, we also consume different kinds of sugars, not all of which are recognizable as what you’d think of as sugar. But how do we get that energy in a healthy manner? Blood sugar is another piece of the puzzle regarding how our bodies work.

What is blood sugar?

First, let’s start with a workable definition of blood sugar. From we get:

Blood Sugar: sugar in the form of glucose in the blood.

Chemical terms that end in -ose indicate that they are sugar of one kind of another, such as lactose (milk sugar), sucrose (the chemical word for that white refined stuff called table sugar) and fructose (the primary sugar in fruit).

Further, as has it:

Maintaining a stable blood glucose concentration is necessary in order to keep it high enough to ensure normal functioning of the brain, whilst also preventing the harmful consequences which can arise when the concentration is too high.

So, it’s clear that we do need sugars although, as you can guess, not all sugars are the type that give you a "sugar high" and, in fact, some are not recognizable as sugar-imparting at all.

Blood sugar and energy

How does consuming the different kinds of sugars affect one’s health? Well, our bodies need energy to do things. However, some sugars are better than others.

How fast sugars enter the bloodstream from the small intestine can vary from person to person. The small intestine is the upper part of the intestine, just after the stomach, where your body pulls the glucose and other sugars and nutrients out of the food or drink and into the blood stream.

Some sugars, such as the green plant foods, release more slowly into the blood stream than others. Other sugars enter the blood stream quickly, giving one a feeling of "pep" — but, just as rapidly, one sags. This "pep and sag" cycle occurs most pronouncedly when one consumes foods containing sucrose (refined sugar) such as candy or high fructose soda pop.

Greens: If you eat green plants, you are eating sugar and starch, which are called carbohydrates, as well as other nutrients. Sugar entering the blood stream slowly, such as from green plants, gives energy for a longer time.

Fructose (fruit sugar), in its natural form (meaning unrefined or unprocessed — say, from eating an apple or a banana), enters the blood stream at a speed somewhere between the slow green plants and the very fast refined sugar. Sugar from unprocessed fruit gives energy, but it doesn’t last as long as green plant sugar. An example of processed fruit sugar would be canned fruit with "sugar" added into the syrup. It’s usually the sugar that gives one the pep and sag cycle.

Refined sugar: Sugar from fructose or refined sugar, such as from table sugar, baking sugar, candy or soda pop, gives us fast-reacting energy — but then one has to deal with the post-sugar crash or sag. And, since table sugar has been processed to the point where it is devoid of vitamins and minerals, the body has to use its reserves of nutrients, vitamins and minerals, to deal with the negative effects of processed sugar. Therefore, eating a lot of processed sugar can create nutritional problems and then health problems.

Health and the body’s effort to deal with sugar

The body has a system that it uses to deal with blood sugar in order to keep one on an even keel. Roughly speaking, it uses the pancreas, an organ in your body, to produce insulin, as well as the adrenal and thyroid glands, to regulate your blood sugar.

However, processed sugar overworks the pancreas — even in little babies and children!

Consuming too much processed sugar. Over time, the insulin produced by a pancreas overworked (because, for example, one is consuming too much processed sugar in one’s breakfast, lunch and dinner and snacks) becomes ineffective or too little and the person has to obtain more insulin from other sources — because the blood sugar must be regulated.

The disease label one is given is called diabetes. From

Diabetes mellitus is a condition in which the pancreas no longer produces enough insulin or when cells stop responding to the insulin that is produced, so that glucose in the blood cannot be absorbed into the cells of the body.

If you eat refined sugar, especially a lot of refined sugar, it can open the door to all kinds of physical illnesses, such as heart disease, diabetes, kidney disease, liver disease; it can shorten your life span.

Hypoglycemia. The opposite of diabetes is hypoglycemia — not enough sugar in one’s system. I prefer to think of hypoglycemia as not eating enough during the day.

More on refined sugar

Let it not be said that refined sugar is not a great food preservative! That means processed food will last longer on the shelf. Also, when food is highly processed, the nutrients are taken out of the food, which can also add up to longer shelf life because the things that can go bad or spoil — the nutrients — have been drastically cut down. When you eat these types of foods, you tend to want to eat more because you haven’t yet filled your body’s nutritional needs, so you overeat. That’s one reason why one should stay away from highly processed foods — otherwise, you might end up in the long run with ruined health.

Sugar and Body Fat

Let’s replay what happens when you jolt your body with too much sugar at one time. Remember that the pancreas trots out a bunch of insulin in order to regulate the blood sugar level … but one more thing happens: it turns the food you’ve eaten with the sugar into fat which it stores somewhere on your body. So, you may get that pep from the sugar, but the price you pay over time is overweight and potential physical illnesses, as I stated above.

I like to eat five meals a day. That way I stay on an even keel, and I’m not obese.

When I do eat refined sugar, I will also eat some saturated fat, like a spoonful of coconut oil, along with some protein from meat. The saturated fat and protein slow down the refined sugar, or any sugar for that matter, from entering the bloodstream too fast.

I tend to avoid refined sugars and I eat all kinds of organic fruit and organic green leaf vegetables, as well as other organic veggies, with my natural meats. I look for the steaks with the most saturated fat I can get. Contrary to what is promoted and taught about them, saturated fats are necessary in one’s diet and are not the cause of people putting on weight.

Rather, insulin turns energy to fat which is then stored in the body somewhere. What causes one’s body to produce insulin? Sugar, especially refined sugar.

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9 Comments for "Blood Sugar and Healthy Eating"

  1. Diane Vigil

    Excellent article, George. This actually helped me to understand that, although I was eating good food, I wasn’t entirely choosing the right things.

  2. Ryan

    I run about 90 miles a week to compete at the collegiate level and up until recently didn’t have many problems. About two weeks ago however, I began feeling weak and run down, sometimes feeling as though I was going to pass out after or while running. This feeling would pass after I ate, but sometimes linger into the evening and sometimes even into the next day. Are these signs of moderate to severe hypoglycemia? I think there is some kind of quirk in what I’m eating but I can’t figure out what it is as I feel like I eat healthily most of the time. But after being enlightened by your article, I think I might be eating healthy, but not healthy enough for 90 miles of running a week. Is there any advice on what types of foods and frequency of eating that you can give me so that I can maintain my body’s vitals and perform at this higher level?
    Most days I eat eggs, cereal and wheat toast with peanut butter on it for breakfast. Lunch is the tough one. I’m never sure what to eat because I don’t want to eat too much so that I don’t get sick at practice in the afternoon, but I don’t want to eat too little because I don’t want to run in to blood sugar problems. At supper I feel like I eat healthily once again, but I may not be eating the right things to fuel me.
    Please let me know what you think and if there is any advice you can give me! Thank you!

  3. Diane Vigil

    Ninety Miles? A week?! That is simply heroic!

    Have you seen a doctor? While it does sound like you may not be eating enough to fuel a lengthy run, it’s hard to tell (and we are not doctors). Perhaps your coach, too, may know what kinds of foods, and how much, would work for you.

  4. Ryan

    Haha, yes, 90. That is however nothing compared to the 120+ weeks that professional runners have. I did in fact see a doctor and all the blood tests came back normal. However it was not a fasting blood test so I don’t know if it would have been different otherwise. Therefore the doctors couldn’t technically find anything wrong with me physically yet I still feel the same 2 weeks later. Don’t know what the problem is.

  5. Diane Vigil

    Well, since obviously something is happening, I’d pursue finding out about it, because it sounds like you could be not eating enough, but who knows?

    I’d talk to your coach, too — perhaps your diet isn’t sufficient for what you’re doing — and I’d think coaches would know more about that sort of thing.

  6. tim

    What goes into our bodies is a huge part of healthy living, how that was made is a huge part to a healthy earth. Here is another article about healthy eating and being environmentally friendly

  7. Diane Vigil

    Thanks, Tim. Nice site there.

    I have to say that I’m happy with local food so long as it’s also organic. If it’s not organic, it may lessen the carbon footprint to eat it anyway, but then it’s not so good for you. So local + organic is good. :)

  8. Hypoglycemia – low blood sugar

    […] George's excellent article on Blood Sugar, I thought I'd add my two cents regarding hypoglycemia, commonly referred to as low blood […]

  9. How to eat to balance blood sugar

    […]   No Comments […]

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