The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
Glucose is essentially the body’s primary source of energy, especially for your brain and muscles. And both macro- and micronutrients have a role to play. When it comes to nutrition, and diet, you’ve probably heard the terms “macronutrients” and “micronutrients” thrown around, but what do they actually mean? And exactly what impact do they have on your glucose levels?
Macronutrients
These are the big players in your diet—the ones you need in large amounts to fuel your body and keep it running smoothly. We’re talking about carbohydrates, proteins, and fats. Carbs provide energy, proteins build and repair tissues, and fats support cell growth and protect your organs.
Micronutrients
These are the vitamins and minerals that might be needed in smaller quantities but are just as vital for overall health. Think of them as the essential helpers that ensure your body functions properly. Micronutrients include vitamins like A, C, D, E, and K, as well as minerals like iron, calcium, and magnesium.
Striking a balance
As you can imagine, keeping a balanced intake of macronutrients and micronutrients is crucial for your health. Let’s take a closer look.
Carbohydrates
When you eat carbs, your body breaks them down into glucose, which then gets released into your bloodstream, causing your blood sugar levels to rise. This is why it’s important to choose complex carbohydrates—like whole grains, fruits, and vegetables—that provide a steady release of glucose, rather than refined sugars that lead to rapid spikes and crashes.
When you eat carbs, your body breaks them down into glucose, which then gets released into your bloodstream, causing your blood sugar levels to rise. This is why it’s important to choose complex carbohydrates—like whole grains, fruits, and vegetables—that provide a steady release of glucose, rather than refined sugars that lead to rapid spikes and crashes.
Proteins and fats
While proteins and fats don’t directly impact your blood sugar levels like carbs, they play a role in managing them. Including protein and healthy fats in your meals helps slow down the digestion and absorption of carbohydrates, preventing sugar spikes. Plus, they keep you feeling full and satisfied for longer, which can help curb those mid-afternoon snack cravings.
While proteins and fats don’t directly impact your blood sugar levels like carbs, they play a role in managing them. Including protein and healthy fats in your meals helps slow down the digestion and absorption of carbohydrates, preventing sugar spikes. Plus, they keep you feeling full and satisfied for longer, which can help curb those mid-afternoon snack cravings.
Now, onto our unsung heroes—micronutrients.
Vitamins and minerals
These little powerhouses work behind the scenes to support various bodily functions, including glucose metabolism. For example, chromium helps enhance the action of insulin, the hormone responsible for transporting glucose into your cells, while magnesium plays a role in insulin secretion and glucose uptake. Ensuring you’re getting a wide variety of vitamins and minerals through a balanced diet is key to maintaining optimal blood sugar levels. Examples of micronutrient-rich food include eggs, spinach, fish, citrus fruits, bell peppers, and broccoli.
These little powerhouses work behind the scenes to support various bodily functions, including glucose metabolism. For example, chromium helps enhance the action of insulin, the hormone responsible for transporting glucose into your cells, while magnesium plays a role in insulin secretion and glucose uptake. Ensuring you’re getting a wide variety of vitamins and minerals through a balanced diet is key to maintaining optimal blood sugar levels. Examples of micronutrient-rich food include eggs, spinach, fish, citrus fruits, bell peppers, and broccoli.
Nourish to flourish
Macronutrients and micronutrients work together in harmony to keep your glucose levels in check and your body running smoothly. By focusing on a balanced diet rich in whole foods that provide a mix of carbs, proteins, fats, vitamins, and minerals, you can support your overall health and well-being. It’s not about depriving yourself or following strict rules—it’s about nourishing your body with the nutrients it needs to thrive.
Curated & reviewed by: Deborah Greenwood,
PhD, RN, CNS, CDCES, BC-ADM, FADCES
PhD, RN, CNS, CDCES, BC-ADM, FADCES
Deborah Greenwood is a clinical nurse specialist, diabetes care and education specialist, board certified in advanced diabetes management.
