How Foods Affect Glucose (Sugar) in the Blood

Carbohydrates

Carbohydrates are the only nutrients that directly increase blood glucose, but this is not the reason for their drastic limitation. If you know what food contains carbohydrates, as well as the amount of carbohydrates per serving, it will be easier to control the level of glucose in the blood. Carbohydrates in the diet of any person, including those with diabetes, should be enough, since they are a source of energy for the body.

Easily digestible carbohydrates (very quickly increase blood glucose). Sugar, Honey, Juices
Hard to digest carbohydrates (less sugar-boosting effect). Bread, Grains, Potato

Proteins

Proteins are an integral part of a balanced diet. Fish, Milk, Eggs, Legumes.

Proteins relieve hunger and, unlike carbohydrates, do not increase blood glucose levels. However, to prevent excess weight gain, control the amount of protein-containing food. Remember, do not try to cope with low blood glucose with protein shakes and mixtures.

Fats

Moderate fat intake. Cheese, Fish (fatty), Butter, Nuts, Olives.

Fats are also an important part of a balanced diet, especially those that are most beneficial for the body – for example, olive oil (however, its amount should still be moderate, because its calorie content is even slightly higher than cream, and you should not add weight). According to the principles of a healthy diet, the consumption of fatty foods should not exceed 30% of the total calorie content, and in the case of overweight – 16%.

Five food groups

There is an opinion that with a diagnosis of diabetes you will have to say goodbye to delicious food. This is not true. If a person is diagnosed with diabetes, this does not mean that he will no longer be able to enjoy delicious food and indulge in his favorite dishes. Living with diabetes means eating the right and healthy foods in one of five groups:

Dairy Products, Vegetables, Meat Products, Cereals and carbohydrates, Fruits

Transition to a healthy diet

A nutritionist or endocrinologist can help you develop a meal plan that is appropriate for your lifestyle.

Below are a few healthy eating tips:
A healthy diet for a person with diabetes is a healthy diet for his entire family.
Eat regularly: don’t skip breakfast, lunch, and dinner. Let the interval between the main meals is no more than 6 hours. It is advisable to observe the principle of fractional nutrition, i.e. distribute carbohydrates in 5-6 receptions per day in small portions.
Try to include healthy fats, lean meats or proteins, whole grains and low-fat dairy products in your diet.
Eat vegetables, they are rich in fiber.
Try replacing meat with lentils, beans, or tofu.
Drink low-calorie drinks like tea, sugar free coffee, and water.
Introduce sweeteners into your diet.

Serving Size

Choose food and its amount depending on the content of glucose in the blood. To control diabetes, you need to understand how food affects blood sugar and keep track of what and in what quantity. It is important to be able to correctly determine the portion size. Fortunately, the tool for this is always at hand – namely the palm of your hand.

How to calculate serving size

We recommend trying an easy and affordable way to measure the portion of food – your hands, which can become the equivalent of determining the amount of food you need. Focus on the following sizes:

Vegetables. Take as many vegetables as you can fit in your palms

Vegetables. Take as many vegetables as you can fit in your palms

Vegetables. Take as many vegetables as you can fit in your palms

Vegetables. Take as many vegetables as you can fit in your palms

Vegetables. Take as many vegetables as you can fit in your palms

Measure your blood glucose before you eat and two hours later to see how your choice of food and serving size has affected your glucose level.

What is unacceptable in food

Strongly not recommended:

skipping meals;
eat foods that are difficult for digestion;
add sugar to your food.

Limit use as much as possible:

saturated fats, such as butter, coconut and palm oil;
sugar-rich foods such as cakes, pies, donuts, cereals with a sweetener, honey, jam, jelly, ice cream and sweets;
sugary drinks such as soda and fruit juices.

How to choose healthy products

Before going to the store:

Schedule meals for a specific period of time (for example, from a couple of days to a week) and include products from the above five groups.
Write a list of foods according to your meal schedule.

At the grocery store:

Take the list with you and stick to it.
Never go shopping when you are hungry, because in this case you can impulsively buy harmful products.
Do not buy sweet soda, sweets and chips.
Read the labels to choose products from natural ingredients.

Healthy Restaurant Food

Diabetes is not a reason to refuse to visit a restaurant with family or friends. After all, even there you can control diabetes and order healthy dishes.

Below are some tips you can use when going to a restaurant:

Do not eat bread while waiting for an order. Instead, grab a bite to eat before heading to a restaurant, such as crispy fresh vegetables, fruits, or nuts.
Choose green food. If the restaurant has a buffet, then take a light salad and, for example, lean meat and do not mix many different dishes in one plate.
Dress salad properly. Put the salad dressing on the edge of the plate to eat exactly as much as you need. Choose low-fat dressing with vinegar.
Ask to replace the products in the dishes if they are not suitable for you. Choose steamed, boiled or baked foods instead of sautéed or fried ingredients, as well as steamed salads or vegetables instead of heavy side dishes such as French fries.
Watch the serving size. Order a meal the size of a snack or ask for a half portion. If the portion is too large, you can ask to wrap half with you.
Choose fruits. If possible, eat fruit for dessert and avoid heavy, high-calorie desserts rich in sugar.
Eat before 8 in the evening and leave yourself some time for a walk before bedtime.