How Food Affects Blood Sugar

When you’re diagnosed with diabetes, one of first things you’re told is to “eat healthier”. But what does the term, “eat healthier” mean? How do you know where to start? And how do you know what changes are right for you?

First, it’s important to understand how food impacts blood sugar levels. When you eat, the food breaks down into glucose in the bloodstream and insulin, a hormone, is produced to help transport the glucose from the bloodstream to the cells of our body, providing energy to our cells. When insulin is working properly, your blood sugar level will rise and then go back down since the insulin is sufficient and working properly. However, diabetes is a disease in which the insulin is either no longer being produced or the insulin that is being produced is not working as it should, therefore, the glucose remains in the bloodstream causing hyperglycemia.

So, what can a person with diabetes do? You need practical, sustainable lifestyle recommendations. Avoiding carbohydrates completely won’t work because you need energy and glucose = energy! Instead, let’s focus on how to eat so we get the energy we need without having quick post meal spikes and high post meal blood sugar levels. Here are some basic guidelines to follow when it comes to eating and diabetes management.

1. Include more carbohydrates that will have the best impact on your blood sugar level. For example, fiber rich carbohydrates, such as fruits, whole grains, beans, lentils, and starchy vegetables (potatoes, peas, corn) are not fully digested by the body and will not raise your blood sugar like foods that are more processed such as juice, cereal or white rice.
2. Pair your carbohydrates with protein, some fat and non-starchy vegetables to balance your meals. A meal plan varies from person to person, however, to start we suggest: ¼ of your plate carbohydrates, ¼ of your plate protein, ½ plate non-starchy vegetables. Depending on your blood sugar levels you may include more or slightly less carbohydrates in your meals.
3. Fuel throughout the day, if possible. You don’t have to eat 3 square meals per day, but consistency does help your blood sugar levels. If you can’t eat a meal, consider a snack, which is a mini version – a carbohydrate, protein and maybe a little fat to keep you full until the next meal or snack.
4. Check your blood sugar levels and keep a log. Keeping a log of your blood sugar levels before and after meals can be a useful tool to determine how certain foods and meals affect your body.

Each person is different, so these are only guidelines to get you started. At least you can work toward some changes if you were told you need to “eat healthier”. I suggest working with a dietitian or a diabetes educator, they will help you better support your post meal blood sugar levels and understand how food impacts you!