Ever wonder why some foods make your blood sugar rise more than others? Ultimately, everything we eat is broken down in our bodies and is utilized as energy. The way in which our body breaks down food is dependent on whether it is a carbohydrate, protein, or fat. Carbohydrates are broken down into simple sugars in the small intestine, then absorbed into the bloodstream from the lining of the intestine. Of the 3 main nutrients, carbohydrates have the largest effect in raising blood sugar.
Blood sugar is the amount of sugar present in the bloodstream. A balanced meal that includes a combination of carbohydrates, protein, and fat will slow the breakdown of carbohydrates into blood sugar, helping to keep blood sugar levels from rising too high. When blood glucose levels are constantly elevated, insulin in the body can lose its ability to function properly, a condition known as diabetes. Carbohydrates are not treated equally by the body. Simple carbs are absorbed more quickly than complex carbs into the bloodstream.
Simple carbs make blood sugar spike almost immediately after consumption and therefore should be limited. These simple carbs include processed baked items, candy, white bread, white pasta, white rice, and sweetened beverages. Complex carbs have a higher fiber content, and this helps slow its breakdown into blood sugar, making them a better choice. Complex carbs include whole wheat breads, oatmeal, beans, and brown rice. Other fiber-rich foods include non-starchy vegetables such as leafy green vegetables, carrots, and broccoli. Complex carbs and non-starchy vegetables not only help keep the body feeling fuller for longer, but are also great sources of vitamins and minerals our bodies need to function optimally.
Pairing carbohydrates with a protein source will prevent blood sugar from spiking rapidly. Some examples of healthy protein choices are lean chicken, lean turkey, fish, tofu, and eggs. Now what about fat? There is a misconception that fat is unhealthy. This is not entirely true. Eating a healthy fat with your meal can also help keep blood sugar absorption steady. Healthy fats are found in foods like avocado, olive oil, nuts, seeds, and fatty fish. Unhealthy fats are often in processed food items, fried foods, chips, red meat, and some dairy products.
Now that you know the importance of a balanced diet, make sure to include quality carbs, fat, and protein for all meals of the day. The American Diabetes Association illustration represents a balanced meal by making ½ of your plate non-starchy vegetables, ¼ complex carbs, and the remaining ¼ lean protein. For hydration, try having water, unsweetened tea, or fruit-infused water instead of soda and juice.
Reference:
https://www.diabetes.org/healthy-living/recipes-nutrition
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.