The Carbohydrate Breakdown pt 2

how do I know if my blood work looks good? where does stress come in? and realistically, how much sugar is okay to eat?

Okay so you got a pretty good foundation around carbs a few days ago

So now we’re taking it a step further 👇🏼

• What blood work can tell you about carbs 🩸

• How much sugar should I eat? 🍭

• How stress impacts your carb needs 😖

• What about PCOS, keto, carnivore etc.? 🍃

Blood Work and Blood Sugar:

One of the best ways to understand your body’s ability to tolerate carbohydrates is by looking at your blood sugar

and we can do that by checking in on our blood sugar markers. The big ones being:

1. Glucose - measure of blood sugar in a given moment

2. Fasting insulin - measure of our body’s response and usability of blood sugar

3. HbA1c - average blood sugar levels over the course of a month

From a functional health perspective, we like these to look like:

• Fasting glucose: 70-90 mg/dL

• Fasting insulin : 4.5-6 mIU/L

• HbA1c: 4.1-5.5%

Some other “off markers” that can signal blood sugar issues? The Two big ones being:

• Triglyceride-to-HDL Ratio – A ratio greater than 2:1 is a strong indicator of insulin issues

• AST/ALT (Liver Enzymes) – Elevated levels suggest fatty liver disease (NAFLD), which is closely tied to insulin resistance.

How Much Sugar is Okay To Eat:

🚨 the less the better 🚨

When it comes to sugar intake, there’s really no “recommended” amount. It’s all just about how much you can keep it down in a world that tries to increase your intake.

Now let me add a quick caveat:

This is purely from a body health perspective. Personally, I enjoy a cookie almost every day, and my soul craves cake every now and then. I'll also rarely turn down ice cream if it's part of a shared experience with others.

What we’re really discussing here is how sugar affects the body. That said, we also understand that small amounts of sugar can play a role in a balanced diet. When we make certain foods “off-limits,” it can often create an increased allure toward them. So, if you're struggling with sugar cravings or feel like you're constantly drawn to dessert, it's important to recognize that the issue is more complex than simply saying, "just stop eating it.

The Dietary Guidelines for Americans and the American Heart Association (AHA) both suggest that

• Women limit added sugar < 25 grams (6 teaspoons) per day

So what is that really?

• I can of coke (12 oz): 39 g.