Food can be divided into three basic nutrients: carbohydrates, proteins, and fats. Understanding how the body uses each nutrient and how each affects blood sugar will help you plan well-balanced meals. In turn, eating healthy will help you keep your blood sugar stable and as close to goal as possible.
CARBOHYDRATES
What are they?
Carbohydrates are the sugars and starches that your body breaks down into glucose. They are found in grains, fruits, starchy vegetables, milk products, and anything with added sugar.
How do they affect blood sugar?
The more carbohydrates you eat, the higher your blood sugar will be. The higher your blood sugar is, the more insulin is needed in response. Insulin helps to lower glucose in the blood by sending the glucose to your cells to be used for energy. If there is too much glucose in the bloodstream, insulin will store the extra glucose as body fat.
The goal: Carbohydrates are your body’s main source of energy. But not all carbohydrates are the same. Choosing the right types of carbohydrates (fruits, vegetables, and high-fibre grains) will help give your body the energy it needs while keeping blood sugar as close to goal as possible.
PROTEIN
What is it?
Protein is often found in food sources that come from animals like chicken, beef, eggs, fish, cheese, milk and yogurt. Protein is also found in plant-based foods like nuts, seeds, and beans. Protein helps fill you up and builds and maintains lean muscle.
How does it affect blood sugar?
Due to its slow rate of digestion, protein stabilizes blood sugar and creates a longer feeling of fullness. Because protein contains little to no carbohydrate, it has a very small impact on blood sugar. It is not recommended to treat low blood sugar with a protein food source.
The goal: When choosing protein for your meals and snacks, you should opt for lean protein sources, as these contain less saturated fat.
If selecting a plant-based protein, read the label closely as plant-based proteins often contain carbohydrates, which raise blood sugar. Try to always include a protein when eating a carbohydrate, because protein helps slow the rise of blood sugar following the meal or snack.
FATS
What are they?
Fats are a source of fuel for the body and can even store energy. Fats also add great flavour and texture to food.
How do they affect blood sugar?
When eaten alone, fats will not raise your blood sugar. Much like protein, fats can help keep you full and slow the absorption of sugar into your bloodstream.
The goal: In the past, fat has gotten a bad reputation. But healthy fats—monounsaturated fats (found in olive oil, avocados, nuts) and polyunsaturated fats (found in sunflower oil, seeds, and fatty fish like salmon)—have been shown to decrease the risk of heart disease.
When choosing fats, try to avoid trans fats, which have been shown to increase the risk of heart disease. These are found in some baked goods, crackers, and margarine. Usually, foods that contain trans fats will have “hydrogenated” or “partially hydrogenated” in the ingredient list.
Keep in mind, there are no foods that should be used to specifically lower an elevated blood sugar level. Consider how different foods tend to raise your blood sugar levels by differing amounts, with carbohydrates being the type of food that raises blood sugar the most. Well-balanced meals and snacks will help you keep your blood sugar well-balanced too!