Diabetes is characterized by elevated glucose levels in the blood. Over time, persistently high blood sugar can inflict damage on the delicate blood vessels throughout the body, posing risks to vital organs such as the heart, eyes, feet, and kidneys. Effectively managing blood sugar levels is crucial in preventing or delaying these long-term complications.
However, making significant changes to eating habits to achieve blood sugar control can be a considerable challenge for many. According to Marc O’Meara, RD, LDN, CDE, a senior nutritionist at Mass General Brigham, our modern food environment doesn’t always support healthy blood sugar management. “Our society is not really set up to support people trying to control their blood sugar,” O’Meara explains. “Many of the foods we buy are processed and contain a lot of sugar. Carbs are quick and easy and delicious. It can be pretty hard to break these habits and learn how to manage blood sugar.” O’Meara assists individuals with diabetes in making gradual yet impactful dietary adjustments to help balance their blood sugar. He emphasizes the importance of balance – combining sugars and carbohydrates with protein, fiber, and healthy fats. “There are practical ways and small changes to make a difference in the long run,” he adds.
The Power of Protein in Blood Sugar Regulation
While managing blood sugar often involves limiting obvious sugar sources like fruits, candies, and sugary drinks, it’s also important to be mindful of starches such as bread and pasta. These foods, while not tasting overtly sweet, are rich in carbohydrates, which are essentially long chains of sugar.
“Starch may not taste sweet. But when it’s digested, that carbohydrate chain is broken up into a big pile of sugars,” O’Meara says. “And those sugars, once they are in the gut, rush into the bloodstream.”
Incorporating protein into your meals, from sources like meat, fish, tofu, nuts, eggs, and cheese, can significantly slow down glucose absorption and contribute to more stable blood sugar levels.
“Proteins hold back the sugars, slow them down, and then release them into the bloodstream slowly so that your blood sugar stays in a more normal range,” O’Meara explains. He recommends aiming for roughly equal portions of protein and carbohydrates in meals to ensure sufficient protein intake to counterbalance the carbohydrate load.
Top Foods to Balance Your Blood Sugar
Certain food groups stand out for their effectiveness in blood glucose management. O’Meara advocates for a dietary approach that is abundant in whole grains, vegetables, nuts, seeds, and healthy fats.
Harnessing Whole Grains and Fiber for Blood Sugar Control
Whole grains, including whole wheat bread and pasta, brown rice, oats, and quinoa, are excellent sources of dietary fiber. Fiber acts as a natural barrier, encasing the carbohydrates within these foods. This outer layer requires digestion, which causes a beneficial delay in the release of sugars into the bloodstream. O’Meara points out that whole grains offer benefits beyond blood sugar control, also contributing to lower cholesterol and reducing the risk of other chronic conditions. However, it’s crucial to remember that whole grains are still carbohydrates and can lead to blood sugar spikes if consumed in excessive amounts.
By making informed food choices and focusing on balanced meals, individuals can effectively manage their blood sugar and reduce the risk of diabetes-related complications.
