Remember that what all carbohydrates have in common is they contain sugar molecules. Even the starches are made of long chains of glucose, the simplest sugar. In your body these sugars are used as fuel for our cells. When any food containing sugar is eaten (and remember, that includes milk, fruit, table sugar or starchy foods) the body breaks the chains down to yield individual glucose molecules. If fructose (fruit sugar) is eaten the liver converts it to glucose for use. Glucose is the preferred source of energy for our cells. The cells take in the glucose with the aid of the hormone, insulin. The molecules go through a series of biochemical reactions and we get energy!

We either use the energy, if we are doing work and burning calories, or we can store some glucose for later. Short branches of glucose are linked together to store energy in our body in a form called glycogen. There is some stored in muscle tissue to be used for bursts of energy, and some stored in the liver so we can last until our next meal before eating again. If we have a whole lot of sugar left over we can convert it to fat for longer term storage. Glucose storage is only designed to last a few hours.

Glucose is also the sugar in our blood. When people talk about their “blood sugar” being low, that’s glucose. When a person with diabetes has “high blood sugar” that’s glucose. There must be a certain level of glucose in the blood at all times for the body to function normally. This range is between about 70 mg/dL to 110 mg/dL. If it gets too low, a person gets groggy, lightheaded, and might even pass out. If it gets too high (especially at levels above 180 mg/dL) the body starts trying to flush out the excess. Some people discover they have diabetes when they finally go to the doctor with symptoms of excessive thirst and frequent urination. These are the body’s attempts to get rid of the extra blood sugar.

Blood sugar levels are regulated by the hormone insulin–which moves sugar out of the blood and into cells for use or storage–and the hormone glucagon, which brings sugar out from storage to keep blood levels up to normal. Unless a person has a hormone deficiency (diabetes is the condition of not having enough insulin, or not having insulin that works properly) the blood sugar will always be regulated. Somehow, the body will come up with sugar. If we eat carbohydrates in our diet, it’s easy. If not, the body will find alternate sources, such as the amino acids in protein or a small amount that can be converted from fats.

Eating a carbohydrate-containing meal or snack every three to four hours will give your body the fuel it needs to keep your cells running smoothly and receiving the energy they need. The best carbohydrates are those that also contain a source of nutrition. In other words, soda is not a great choice because it provides sugar (and that means calories, too) without any vitamins or minerals or protein. Oatmeal, on the other hand, also gives your body some fiber, B vitamins and protein. Choose your carbs wisely and you’ll be feeding every cell in your body well!