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If you are on a standard 2,000-calorie diet, this means that you should be eating no more than 500 calories from sugar, or 125 grams. Like all carbohydrates, sugar contains 4 calories per gram. The USDA recommendations are lower than the IOM's.
Test before you eat a set number of carbs and two hours later. The after-eating number should be around 50 points higher. If it is much higher, try a lower carb count next time. Foods that are high in carbs and high in either fat or fiber tend to have less of an impact on your blood sugar.