Glycemic Index: The coach for your blood sugar levels

High blood sugar levels have become a real problem in recent years - especially in the Western world. More and more people are feeling the effects on their own bodies. A well-monitored, nurtured and maintained blood sugar level can also become one of your closest allies, for example when doing sports! In this story we'll tell you which foods affect your blood sugar level and how, what the glycemic index is all about and how you can recognize and counteract hypoglycemia. Very, very important: For precise measurements and individual recommendations, it is best to contact your trusted doctor. In the end, only precise blood measurements and expert knowledge count. This story is only intended to give you initial basic tips.

Blood sugar levels and glycemic index – what exactly is that?

The blood sugar level provides information about the glucose level in the blood. What is crucial: the foods you eat throughout the day. By the way, this also includes drinks. Do you know the feeling when you are very hungry and notice how your body is slowly shutting down and you are becoming tired and tense (“hangry”)? This is a sign that your blood sugar level has dropped and needs replenishment. Because: The cells of various organs need glucose (also known as dextrose) as an energy source. Insulin also plays an important role here: the body's own hormone ensures that the glucose reaches the right places.

The glycemic index (GI) provides guidance about the effect of carbohydrate-containing foods on blood sugar levels. It's not about the amount of carbohydrates, but about the type. You can also find interesting facts and explanations about how carbohydrates work during exercise in our story about carbohydrates before and after exercise .

The GI of foods and drinks is given in percent and is therefore a maximum of 100 - for example , glucose, which quickly enters the blood, has this maximum value . You will find out in this story what the difference is between foods with a high glycemic index and a low one and how this affects the body.

The glycemic load (GL), on the other hand, describes the amount of insulin required for implementation after food intake.

Too high, too low – the (blood sugar) level doesn’t lie

It is completely normal for your blood sugar level to fluctuate a little throughout the day. Depending on what people eat, sugar accounts for approximately 60 to 140 milligrams per deciliter of blood. The average amount of glucose/dextrose in the blood at fasting blood sugar levels is less than 100 milligrams per deciliter. It becomes critical when these values ​​are exceeded or fallen short of.

If there is a shortage of insulin in the body, this is referred to as hyperglycemia . Symptoms that blood sugar levels are too high can include:

• fatigue
• long-lasting, intense feeling of thirst
• frequent urination
• dry feeling in the mouth

If you notice that one or more of these points apply to you, you should definitely consult your doctor.

Hypoglycemia occurs when the glucose level in your blood is below normal levels, i.e. the blood sugar level is too low. This often happens when many points converge. For example, if you do sport for a long time, with moderate to high levels of exertion, and you don't consume quickly available and long-lasting carbohydrates during this time, this will first empty the glycogen stores in your muscles - and then you'll soon have to stop exercising. The blood sugar level is too low, there is a lack of supplies of essential nutrients - the body goes into economy mode. Performance is then no longer a consideration. Low blood sugar levels can lead to these symptoms:

• Paleness in the face
• cold sweats
• increased pulse
• Cravings attacks
• Difficulty concentrating

The symptoms are different for every person and, above all, vary in severity. Here it is advisable to have your blood sugar level measured professionally to be on the safe side. If it is a slight case of low blood sugar, you can usually react quickly: If you notice that your blood sugar level is dropping, the dextrose products and endurance products from Dextro Energy* with their quickly available carbohydrates are the perfect first aider.

Important: If you notice that you often have low blood sugar, you should contact your doctor and/or certified nutritionist and find sustainable and long-term solutions with him/her.

Do you now want to know why certain foods get into the blood faster than others ? Then read on quickly!

If you follow a healthy diet, your glycemic index and blood sugar levels will become your allies when exercising!
@iStock.com/udra

The glycemic index in sports

So how can athletes take advantage of the glycemic index? Again, this depends on your goal. Is your training goal to build muscle or lose fat? Especially in the latter case, there are positions in research that assume that a diet with a predominantly low glycemic index has a positive effect on the weight loss process . Because after a meal, during which your blood sugar level slowly rises, your metabolism is stimulated and fat loss can take place.

Especially in endurance sports and sometimes in strength training , the glycemic index of foods (or blood sugar levels) plays an important role when it comes to important factors such as glycogen storage (i.e. the body's energy reserves), transport of proteins and other essential building blocks to the right places and the supply of vital organs with all the necessary nutrients is possible.

Athletes know it, the dreaded hunger pang: If you forget to supply your body with carbohydrates (i.e. sugar) during endurance or strength sessions, your body will switch into economy mode at some point. Muscles, brain, organs: everything only functions on a low burner level. The result: Runners on the fast track cannot make it to the finish line, mountaineers have to abandon the climb, and cyclists have to take a break. And so forth.

That's why a continuous and sufficient supply of carbohydrates before, during and after exercise is so important. Also important: the hormone insulin . This not only lowers blood sugar levels, it also transports protein quickly and directly to the muscles. That's why strength athletes not only pay attention to sufficient protein intake, but also to a good supply of carbohydrates.

Which foods raise blood sugar levels?

There is no general answer to this answer because it depends on your specific goal. There are foods that raise your blood sugar levels in the short term and others that ensure that your glucose needs are met over a longer period of time. This depends on the type of sugar you put in your body. This is where the glycemic index comes into play again. A low glycemic index of carbohydrates indicates that blood sugar rises comfortably and evenly. Examples include certain fruits and vegetables, milk, yogurt and whole grain bread.

A rapid increase in blood sugar levels is achieved by carbohydrates with a high index . These include, for example, white bread , sweets or drinks with a high sugar content. Rice also has a high glycemic index of 87%. This is also referred to as quickly available carbohydrates because they quickly enter the blood and get where they are supposed to go even quicker. A combination of foods with a high and low glycemic index is usually a good way to get the sugars you need long-term and short-term during exercise.

Fun Fact: For foods like pasta or potatoes, the glycemic index varies depending on the cooking time and method of preparation. For example, mashed potatoes have a higher glycemic index than boiled potatoes.

Why does alcohol lower blood sugar levels?

In short: Alcohol causes blood sugar production to stop. Therefore, alcohol lowers blood sugar levels. Of course, in this case a moderate amount of alcohol is assumed. It is therefore particularly important, but not only for athletes, to keep alcohol consumption in moderation.

Which fruit can lower blood sugar levels?

Some types of fruit have a positive effect on blood sugar levels because they are slowly metabolized. These include, above all, types of fruit with a high amount of fiber. For example , apples, apricots and oranges are fruits with a comparatively low glycemic index . Grapes or bananas, on the other hand, raise blood sugar levels more quickly.

Which sugar does not increase blood sugar levels?

More and more people are looking for a good alternative to conventional sugar for various reasons. One of these sugar substitutes is called erythritol and has the advantage that it does not affect blood sugar levels because the human body cannot convert it.

Stevia also has no effect on blood sugar levels because the sugar substitute cannot be broken down and therefore does not pass directly into the blood.

Xylitol , also known as birch sugar , is another alternative that has less of an impact on glucose levels than table sugar. The advantage here is that xylitol can also be used well for baking and is water-soluble.

With a glycemic index of 7.5, tagatose is also a good sugar substitute. This can also be used in many areas and helps to keep blood sugar levels low.

You see: there is always an option . And that's how it works with the blood sugar level.

* contains carbohydrates.

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Strohm, Daniela: “Glycemic index and glycemic load – a concept relevant to the nutritional practice of healthy people? Scientific statement from the DGE” In: Nutrition Umschau 1/2013

https://www.verbraucherservice-bayern.de/themen/ernaehrung/gute-blutzuckerwerte-dank-sport-und-ernaehrung

IMAGE CREDITS

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