The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Managing blood sugar levels can sometimes feel like a full-time job. But taking the mystery out of it by gaining a better understanding of the food you eat can make it seem way less taxing. Understanding our food starts with knowing what it’s made of. This is called “food composition.”
What’s your food made of?
Everything you eat is composed of a unique combination of nutrients. This combination significantly impacts how our bodies respond, particularly in terms of blood sugar regulation. It’s not just about how many carbs you eat; it’s also about the type and composition of those carbs, with simple carbohydrates (like sugars and refined grains) tending to cause rapid spikes in glucose levels.
When certain nutrients, like protein, fat, and fiber, are part of the composition, blood sugar spikes are far less likely. The main reason for this is pretty straightforward: these three nutrients are digested more slowly than simple carbs. This not only makes you feel more satisfied, it also helps stabilize your blood sugar.
Let’s take a quick look at the benefits of those three food nutrients:
1. Protein
Protein is a fundamental building block of the body, and it plays a crucial role in various physiological processes. One of its lesser-known benefits is its slow digestion rate, which means it doesn't cause sharp rises in blood sugar levels like simple carbohydrates do. Foods rich in protein, such as lean meats, fish, eggs, and plant-based sources like tofu and legumes, can help you feel full and stabilize glucose levels over time.
Protein is a fundamental building block of the body, and it plays a crucial role in various physiological processes. One of its lesser-known benefits is its slow digestion rate, which means it doesn't cause sharp rises in blood sugar levels like simple carbohydrates do. Foods rich in protein, such as lean meats, fish, eggs, and plant-based sources like tofu and legumes, can help you feel full and stabilize glucose levels over time.
2. Fat
For a long time, fat was the bad guy in dietary discussions. Luckily, the discourse is shifting. Fat is actually an essential nutrient with crucial functions in the body. Unlike carbs, which are quickly converted into glucose, fat digests slowly, especially when consumed in larger quantities. When consumed alone, fat is unlikely to cause a significant increase in glucose levels. However, when combined with sugars or starches, such as in classic comfort foods like pizza or pasta dishes, fat can contribute to a delayed spike in glucose levels.
For a long time, fat was the bad guy in dietary discussions. Luckily, the discourse is shifting. Fat is actually an essential nutrient with crucial functions in the body. Unlike carbs, which are quickly converted into glucose, fat digests slowly, especially when consumed in larger quantities. When consumed alone, fat is unlikely to cause a significant increase in glucose levels. However, when combined with sugars or starches, such as in classic comfort foods like pizza or pasta dishes, fat can contribute to a delayed spike in glucose levels.
3. Fiber
Although technically a carbohydrate, fiber behaves differently in the body compared to other carbs. It passes through the digestive tract mostly as is, exerting its effects along the way. Fiber-rich foods like fruits, veggies, whole grains, and legumes not only stabilize blood glucose levels but also promote digestive health and reduce cholesterol levels.
Although technically a carbohydrate, fiber behaves differently in the body compared to other carbs. It passes through the digestive tract mostly as is, exerting its effects along the way. Fiber-rich foods like fruits, veggies, whole grains, and legumes not only stabilize blood glucose levels but also promote digestive health and reduce cholesterol levels.
Tips for balancing meals
Now that you’re a newly-minted expert on food composition, let’s highlight a few things that can help you create a variety of balanced, blood-sugar-stabilizing meals:
Include protein
Aim to include a source of lean protein in each meal, whether it's poultry, fish, tofu, or beans.
Embrace healthy fats
Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil into your meals to slow down digestion and help you feel full.
Load up on fiber
Fill your plate with plenty of fiber-rich fruits, vegetables, whole grains, and legumes to support digestive health and stabilize blood sugar levels.
Pair with intention
Remember to combine carbs with protein, fat, and fiber to slow down the absorption of sugars and prevent rapid spikes in blood glucose levels.
Summing up
Understanding how protein, fat, and fiber impact blood sugar levels is crucial for maintaining overall health. By incorporating these nutrients into your diet in balanced proportions, you can better regulate your blood sugar levels and support your long-term goals.
Curated & reviewed by: Alexa Stelzer
RDN, CDCES, CSPO
RDN, CDCES, CSPO
Alexa Stelzer is a Clinical Digital Specialist at Dexcom, with a background in clinical dietetics and program management.
