Tags: balanced plate, blood sugar, Diabetes, healthy eating, insulin, insulin resistance, nutrition, snacks, weight gain
By Felicia Steward, Dietetic Intern
Blood Sugar Defined
Blood sugar is the measurement of the amount of glucose, or sugar, in your bloodstream. This is important because it tells us how much energy our cells and tissues are receiving from the food we eat. Some foods affect blood sugar more than others. Any food that is mostly carbohydrates will affect blood sugar levels. These include dairy (milk and yogurt), all fruits and fruit juices, starches (pasta, bread, rice, and tortillas), and starchy vegetables (corn, peas, beans, potato, and butternut squash). Eating more carbohydrates at a meal can raise blood sugar, so it’s important to think about portion size along with when we eat and what food items we choose to eat together.
Why Care About the Amount of Sugar in My Bloodstream?
Glucose provides our body with energy, and is needed for the brain to properly function and process information. Therefore, it is important that we choose foods containing small amounts of carbohydrates whenever we have a meal or a snack throughout the day so there’s enough glucose to support our tissues and cells.
When someone with diabetes eats large portions of carbohydrate-rich foods, too much sugar is released into the blood stream and, because there’s either not enough insulin or they have insulin resistance, their body is unable to use this sugar for energy effectively. It builds up in the blood stream, causing damage to the body. Over an unhealthy extended period of time, the body will eventually store much of the excess sugar as fat, which can lead to weight gain. Therefore, it is important to be aware of how the food we eat influences the amount of sugar in our bloodstream and how it affects our weight.
How is Blood Sugar Managed?
A healthy eating pattern that includes balance and portion control is an important part of managing the amount of sugar in the bloodstream. Pairing whole grain, carbohydrate-rich foods with protein and fiber helps maintain healthy blood sugar levels. Eating a meal or snack that contains foods that increase blood sugar with those that do not affect blood sugar means the glucose is absorbed slowly into the blood and prevents blood sugar from spiking too high. Paying attention to portion size will also ensure that we are providing our body with exactly what it needs each time we eat. What the body doesn’t use for energy right away can be stored as fat and cause weight gain.
Balanced Lunch Examples:
- PB&J on whole wheat bread + 1 cup carrot and celery sticks dipped in plain yogurt
- 2 cups tossed salad + 3 oz. grilled chicken + oil/vinegar dressing + 1 banana
- 3 oz. salmon + 1 cup brown rice + 1.5-2 cups cooked green beans
- 2 oz. tuna salad (with light/mayo), lettuce, and tomato on whole wheat bread + 1 small apple + 8 oz. of skim milk
Content reviewed by Melanie Pearsall, RD, CDE