10-10-2012, 03:16 PM
(This post was last modified: 10-10-2012, 03:19 PM by Tenet Nosce.)
Quote:If you want to control blood sugar levels, you have to limit all carbs and not just sugar. In fact you have to limit consumption of excess calories per se. The problem is not carbs, sugar or fats or whatever you eat. It's eating too much of it, otherwise you will just metabolize whatever you eat. But an excess is what causes havoc.
Yes, that is true, what matters is the actual glycemic load of meals, which accounts for the total amount of calories consumed, as well as the glycemic index of the individual foods.
But when all is said and done, overeating by consuming an extra 200 calories of soda pop or fruit juice raises the blood sugar by much more than, say, an extra 200 calories of avocado.
So for all practical purposes, and considering the average American diet, limiting sugar is the right place to start. I recommend no more than 45 grams (3 tablespoons or 9 teaspoons) a day, and no more than 15 grams at a single time. That includes fruit sugar. And for reference, 1 cup of fruit or 1/2 cup of fruit juice has ~15 grams of sugar in it.