I have read few posts about keeping bloods about 5. I understand that high bloods will cause problems.
My question I do a lot of sport, from rugby to triathlons. I need to fuel right, not always carbs.
I have a lot of gels on long runs and rides, which is sugar and other goodies. I know it is spiking my blood as that is its job.
Is this ok?
It's well worth checking out the science of low carb exercise.
In reality your body will run for days without the need for boosting with carbs, even whilst doing endurance exercise (not that you would want to try it) The point is, that as T2 your body doesn't need those added carbs in your body during exercise except in the case where you want to give your performance a boost. It's more about understanding the mechanics of the body to get the best out of any carbs you take on board.
Considerations:
Your body will fuel itself without any need for added carbs for at least an hour into exercise before you consider taking anything at all.
Exercise such as rugby have periods of maximal heart rate. Any exercise that significantly raises your heart rate will induce a stress response and trigger your liver to release bucket loads of glucose into your bloodstream. You obviously don't need to add to this with sugary gels.
Competition/nerves/excitement of competition will have the same effect - raising BGs.
Endurance cycling/running, you can figure that your body will averagely be burning approx 60g per hour of carbohydrate. This means that after an hour into your run/cycle you should be able to safely take on board approx 1x30g gel per 30 mins without seeing any spike in your blood glucose readings whatsoever. (This isn't strictly required by your body, but may help maintain maximal performance)
Test for all of the above - these are all 'should happen' scenarios, but there are so many varying factors that can alter the results. Test your bloods before, during and after your activity to be sure that you get the best results (both for performance and blood glucose management).