• Weight Management
• Nutrition

The Effect of Carbohydrates on Blood Sugar

Medically reviewed and edited by Janice Cahambing, PMHNP

Understanding the impact of various nutrients on your health is an important part of following a balanced diet.

Although carbohydrates are vital for bodily functions, understanding which types to choose can significantly enhance your health management.

In this article, we’ll take a look at how carbohydrates affect the body, how to choose the right ones, and the importance of maintaining a healthy intake of carb-rich foods.

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What are Carbohydrates?

Carbohydrates are one of the three macronutrients that are essential for the body’s energy supply.

They are found in a wide range of foods and come in various forms, including natural or added sugars, starches, and fiber.

When consumed, the body breaks carbohydrates down into glucose (sugar), which serves as energy for optimal functioning of cells, tissues, and organs.

There are two main types of carbohydrates:

• Simple carbohydrates: These are also known as simple sugars and are found in foods like fruits and milk. Simple carbs are also added to processed foods like sugar or high-fructose corn syrup, making them calorie-dense.

• Complex carbohydrates: These contain longer chains of sugar molecules than simple carbohydrates, meaning it takes the body longer to digest them. Complex carbs are found in whole grains, legumes, vegetables, and fruits.

Which carbohydrates should you include in your diet?

For a healthy diet that supports stable blood glucose levels and overall health, focusing on high-quality, nutrient-dense carbohydrates is key. This includes foods like:

• Whole grains, such as oats, barley, quinoa, and brown rice

• Fruits and vegetables

• Legumes like beans, lentils, and peas

• Nuts and seeds

• Low-fat or fat-free dairy products or dairy alternatives

When adding carbohydrates to your diet, it's vital to also think about the nutritional balance of your meals.

For healthier choices, include a source of protein and healthy fat alongside the carbohydrates in your meals.

How Do Carbohydrates Affect Blood Sugar?

Carbohydrates typically have a more significant impact on blood sugar levels compared to fats and proteins.

When you consume carbohydrates, they’re broken down into simple sugars that enter the bloodstream.

This increases the body’s glucose level, prompting the pancreas to release insulin — a hormone that aids in absorbing glucose for energy or storing it as fat.

When these levels rise quickly, it can cause a blood sugar spike and crash. This can leave you feeling irritable, fatigued, and craving high-calorie foods.

Over time, frequent spikes in blood sugar can lead to negative health implications, including developing chronic conditions like diabetes.

When glucose levels rise slowly, the body can absorb sugar more gradually and avoid any spikes or crashes.

The speed at which glucose levels rise largely depends on the type and amount of carbohydrates you consume.

Understanding the glycemic index of carbohydrates

The glycemic index (GI) is a valuable tool that can help you understand how different carbohydrate-rich foods affect blood sugar levels.

GI indicates how quickly a food makes blood sugar levels rise within two hours of consuming it.

Foods are ranked on a scale from 0 to 100, where higher numbers indicate foods that typically lead to quick spikes in blood sugar. A typical GI scale will include the following:

• Low GI foods (55 or less): These foods cause a gradual rise in blood sugar levels and provide sustained energy. Examples include most fruits and vegetables, legumes, whole grains, nuts, and dairy products.

• Medium GI foods (56-69): Foods in this category cause a moderate increase in blood sugar. Examples include some rice varieties, raisins, and certain types of bread.

• High GI foods (70 or above): These foods can raise blood sugar levels quickly, often resulting in crashes. Examples include white bread, white rice, and sugary drinks or snacks.

Although these rankings aren’t included on food labels, there are numerous resources that you can use to educate yourself before going grocery shopping.

Some of the most comprehensive resources include the GI Index Search and GI Index Chart, which you can use to find the ranking of almost any food.

How different types of carbohydrates affect blood sugar

The different types of carbohydrates you consume will affect your blood sugar levels in varying ways.

Typically, simple carbohydrates are quickly digested and absorbed, which causes rapid spikes in blood sugar.

Regularly consuming simple carbohydrates — especially processed and sugary foods — can cause several health issues, including weight gain, insulin resistance, and diabetes.

On the other hand, complex carbohydrates take longer to break down and allow for a more gradual release of glucose into the bloodstream.

This can help you maintain more stable blood sugar levels and prevent spikes that can negatively impact your health.

Complex carbohydrates provide better blood sugar control because of their high fiber content.

Fiber slows down sugar absorption, enabling more efficient digestion and helping to prevent spikes in blood sugar levels.

Can You Get Diabetes from Eating Too Much Sugar?

The relationship between carbohydrates like sugar and conditions like diabetes is complex and can be influenced by various factors.

Although eating too much sugar — found in refined carbohydrates — can contribute to a higher risk of type 2 diabetes, they are not the sole cause of this condition.

Type 2 diabetes occurs when the body becomes insulin resistant or the pancreas can’t produce the amount of insulin needed for controlling blood sugar levels effectively.

Carbohydrates may contribute to these factors in the following ways:

• Weight gain: Consuming too many calories from any source can lead to weight gain. Excess body fat — especially around the abdomen — is a significant risk factor for insulin resistance, which can lead to type 2 diabetes.

• Blood sugar spikes: Diets high in refined carbohydrates and sugars can lead to frequent spikes in blood sugar. Over time, this contributes to insulin resistance — a condition where the body's cells become less responsive to this hormone — which can cause diabetes.

• Nutrient imbalance: A diet rich in simple carbohydrates and added sugar often lacks essential nutrients, fiber, and healthy fats. This imbalance can lead to poorer health and a higher risk of diabetes.

To avoid these issues, focus on creating a balanced diet that includes a variety of foods packed with all of the essential nutrients you need to function.

Try to prioritize low-GI foods where possible, to promote a slower and more gradual increase of blood sugar.

Reducing your intake of high-GI foods can help lower your risk of diabetes and make it easier to manage your weight.

Alongside a balanced diet, maintaining a healthy lifestyle is also essential for reducing your risk of chronic diseases.

This involves getting regular exercise, maintaining a healthy weight, and avoiding harmful substances like alcohol and nicotine.

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Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits to help you lose weight and improve your health, LifeMD has got you covered.

A team of medical professionals can guide you on healthy eating habits and weight management — all from the comfort of your home.

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight and take control of your health, today.

Janice Cahambing, PMHNP

Janice is a board-certified nurse practitioner with over a decade of experience in primary care medicine. She champions a patient-centered approach, fostering collaborative partnerships to proactively manage overall well-being. Committed to personalized and culturally sensitive care, Janice emphasizes preventive medicine and health education, empowering patients to play an active role in their health. Beyond her medical commitment, Janice finds joy in the outdoors, indulging in hiking, biking, and camping. Her personal passion for nature underscores her belief in its positive impact on well-being, reflecting her dedication to a healthy lifestyle.

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