How to Lower Blood Sugar Spikes

“Pairing fiber and protein with carbohydrates helps prevent sudden spikes in blood sugar levels.” - Patrick Luo, SPT, PN1-NC, One80

Introduction:

I'm thrilled to share insights into the incredible impact that mindful eating can have on blood sugar control. Today, we'll explore the dynamic duo of fiber and protein when paired with carbohydrates—a game-changer for those unfamiliar with Type 2 Diabetes or prediabetes.

Understanding the Basics

Let's begin with a brief introduction for those who might be new to the concept. Type 2 Diabetes is a condition where the body struggles to properly use insulin, leading to elevated blood sugar levels. Prediabetes is a precursor to diabetes, signaling higher-than-normal blood sugar levels but not yet at diabetic levels.

The Three Musketeers: Fiber, Protein, and Carbohydrates

1. Fiber: The Unsung Hero

Fiber, found in fruits, vegetables, whole grains, and legumes, is the unsung hero in blood sugar management. It slows down the digestion of carbohydrates, preventing rapid spikes in blood sugar levels. Enjoy a bowl of mixed berries (fiber) with a handful of almonds (protein) for a balanced snack.

2. Protein: The Satiety Superstar

Protein is the superhero that keeps you feeling full and satisfied for longer periods. It plays a crucial role in stabilizing blood sugar levels when paired with carbohydrates. Try a grilled chicken (protein) salad with quinoa (carbohydrates) and a variety of colorful veggies for a nutrient-packed meal.

3. Carbohydrates: The Energy Source

Carbohydrates are the body's primary source of energy. However, not all carbs are created equal. Opt for complex carbohydrates such as whole grains, vegetables, and fruits, which are rich in fiber and provide a slower, more sustained release of energy. A bowl of oatmeal (carbohydrates) topped with chia seeds (fiber and protein) and sliced bananas is a great choice.

The Blood Sugar Symphony

When fiber, protein, and carbohydrates join forces, they create a symphony of benefits:

1. Blood Sugar Control and A1c Reduction

Pairing fiber and protein with carbohydrates helps to prevent sudden spikes in blood sugar levels. Over time, this can contribute to lower A1c levels, a key marker in managing and even reversing Type 2 Diabetes or prediabetes when consistently maintained.

2. Feeling Fuller for Longer

The combination of fiber and protein promotes a sense of fullness, reducing the likelihood of overeating and supporting weight management—a crucial aspect of diabetes and prediabetes management.

3. Improved Energy and Strength

Balanced meals provide a steady supply of energy throughout the day, combating energy slumps and fatigue. Protein is essential for maintaining muscle mass, contributing to overall strength and well-being.

Practical Tips for Everyday Choices

1. Start Your Day Right: Opt for a breakfast rich in fiber, protein, and whole-grain carbohydrates, such as oatmeal with chia seeds, nuts, and sliced berries (especially raspberries).

2. Snack Smart: Choose snacks that combine protein and fiber, like apple slices with almond butter or Greek yogurt with a handful of walnuts.

3. Colorful Meals: Make your meals visually appealing and nutritionally dense by incorporating a variety of colorful vegetables, lean proteins, and whole grains. For example, a stir-fry with tofu, broccoli, and brown rice. If you want to pair something that is high in fiber and low in carbs for the stir-fry, try Shirataki Noodles! It is a plant-based noodle that has 2g of fiber for each serving and is only 5 calories per serving! It is available through Amazon and is a product I trust. https://amzn.to/48nmD8D For transparency purposes, "As an Amazon Associate I earn from qualifying purchases" and it supports the growth of this blog.

The Importance of Understanding Serving Sizes

While incorporating these nutrient-rich foods, it's crucial to understand how to calculate the total nutrients by looking at serving sizes. Pay attention to portion control to maintain a balanced intake of carbohydrates, proteins, and fiber. Reading nutrition labels and using measuring tools can help you make informed choices about the food you consume.

The Journey to Wellness

Remember, achieving and maintaining a healthy lifestyle is a journey, not a destination. Small, consistent changes in eating habits can lead to significant improvements in blood sugar control. If you're unsure where to start, consult with a healthcare professional or a registered dietitian for personalized guidance.

Here's to embracing the power of fiber, protein, and carbohydrates—a delicious and effective strategy for a healthier, more vibrant life!

In good health,

Patrick Luo, SPT, PN1-NC, One80

Other resources to help you learn how to read a nutrition label.

Review the disclaimers here: https://www.diabetesmanagementgroup.org/legalpage