Tag: blood sugar spikes

Nutrition

Why pair carbohydrates with protein or fat?

Posted on by mghdiabeteseducation

By Lindsay Boland, dietetic intern

Blood sugar spikes
Changes in blood sugar levels over time 

Carbohydrates are the body’s primary source of fuel. When we eat carbohydrates, they are broken down into glucose (sugar) which gets absorbed through the small intestine into the bloodstream. Normally when sugar enters the bloodstream, insulin moves the sugar into our cells to where it is either used for immediate energy or stored for energy to be used later.

When you have diabetes, this process may take a little bit longer either because the body doesn’t make enough insulin or can’t use the insulin it makes properly. This leaves sugar hanging out in the blood stream for longer than it should. Therefore, when carbohydrates are consumed in large quantities, it often causes a spike in blood sugar.  Sometimes it may be necessary to take medications or insulin to help move the sugar out of the blood and into the cells.

The good news is we can help prevent these spikes in blood sugar by pairing certain foods together. Protein, fat and fiber require a little more work to be broken down than carbohydrates. This means these foods stay in our stomachs longer and take more time to enter the bloodstream. Pairing carbohydrate foods with a source of protein or fat and some fiber helps slow the absorption of the sugars into the bloodstream. This helps us maintain more steady blood sugar levels throughout the day, which allows our body to use these sugars appropriately for energy.

Snack examples:

CARBOHYDRATE PROTEIN/FAT
1 Medium Apple 1 Tbsp Peanut Butter
5 Whole Grain Crackers 1-2 Hardboiled Eggs
1 Cup Grapes 1oz Cheese
¾ Cup Berries 6-8oz Plain Greek Yogurt
2 Tbsp Dried Fruit 12-15 Almonds
Post content reviewed by Melanie Pearsall, RD, CDE

 

 

 

0
Nutrition, Uncategorized

Serving Up Satiety

Posted on by mghdiabeteseducation

By Elizabeth Daly
Dietetic Intern

In today’s society, we are constantly tempted by food. Whether we are commuting to work, out with friends or watching TV at home, we are influenced by messages encouraging us to eat more. Living in an environment surrounded by food can make it challenging for people to make healthy choices, lose weight and manage their diabetes. There are many different weight-loss diets advertised in the media, but dieting often leaves us feeling hungry, deprived and ultimately defeated. How can we better control our intake without feeling the need to eat all the time?

Satiety is the feeling of fullness that comes after eating. If we feel satiated after a meal, we are less likely to snack between meals or eat large portions the next time we sit down to eat.  Learning how to feel more satiated after a meal may help us better control how much we eat, aid in weight loss and better control blood sugar levels.

Feeling satiated takes time, often up to 20 minutes after eating a meal. It is controlled by a number of factors that begin once we take our first bite of food. When we eat, our stomach expands, we begin absorbing and digesting nutrients and the brain receives signals that lead to feelings of being full.

Not all foods produce the same level of satiety. Here are a few tips to help you feel fit and full:

  1. Add lean protein to meals and snacks

Adding protein to meals or snacks helps keep you full for longer and control blood sugar levels. Meals that only contain simple carbohydrates are digested quickly, spike blood sugar, and make you feel hungry again soon after.

~Ex.  1 oz low fat cheese or ¼ cup hummus or 1-2 tablespoons peanut butter or 1 oz nuts

  1. Add fruit and vegetables to meals

Fruits and vegetables are high in fiber and water.  Both of these help you feel full. They are also good sources of important nutrients and contribute to overall good health.

~Ex. Add a side salad with meals, add berries to cereal or yogurt, add vegetables in soup

  1. Limit sugary beverages

Sweetened beverages are high in sugar and calories but low in nutrients. They do not cause your body to feel as full as solid foods do, and can lead to spikes in blood sugar and weight gain.

~Try swapping sugar sweetened beverages with water at meals to curb your hunger!

 Content reviewed by Melanie Pearsall, RD, CDE
0