Diabetes, characterized by elevated blood glucose levels, poses significant risks to blood vessels, potentially affecting the heart, eyes, feet, and kidneys. Effectively managing blood sugar is crucial for preventing or delaying these long-term complications. Changing eating habits to regulate blood sugar levels can be difficult. However, dietary adjustments can have a substantial impact.
Many processed foods are high in sugar and simple carbohydrates that can cause blood sugar to spike. Balancing these with protein, fiber, and healthy fats is key to maintaining stable blood sugar levels. Small, practical changes can make a significant difference over time.
Leveraging Protein to Stabilize Blood Sugar
While limiting sugary foods is important, it’s also necessary to consider how starches, such as bread and pasta, affect blood sugar. Starches are composed of complex carbohydrates, which break down into sugars during digestion.
“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.”
Consuming protein alongside carbohydrates can slow the absorption of glucose, leading to more stable blood sugar levels. Protein sources include meat, fish, tofu, nuts, eggs, and cheese.
Aim for roughly equal portions of protein and carbohydrates in your meals. This will ensure you’re getting enough protein to counteract the carbs. The protein will slow the release of sugars into the bloodstream and help to keep your blood sugar within a normal range.
Foods That Promote Healthy Blood Sugar
Incorporating specific types of foods into your diet can be particularly effective at controlling blood glucose. A diet rich in whole grains, vegetables, nuts, seeds, and healthy fats is highly recommended.
The Role of Whole Grains and Fiber
Whole grains, such as whole wheat bread and pasta, brown rice, oats, and quinoa, are excellent sources of fiber. Fiber acts as a protective layer around carbohydrates, slowing down the digestion process and preventing rapid spikes in blood sugar.
Furthermore, whole grains offer additional health benefits, including lowering cholesterol and reducing the risk of chronic diseases. However, remember that whole grains are still carbohydrates and should be consumed in moderation to avoid blood sugar spikes.
