Nutrition and Healthy Blood Glucose
Maintaining healthy blood glucose levels is essential for overall well-being, and nutrition plays a crucial role in this process. In this blog post, we will be discussing how nutrition can help in lowering blood glucose levels.
Why Nutrition is Important for Lowering Blood Glucose Levels:
An unhealthy diet high in refined carbohydrates, added sugars, and saturated fats can lead to insulin resistance, a condition where your body becomes less responsive to insulin, the hormone that regulates blood glucose levels. This can eventually lead to high blood glucose levels, which increases the risk of developing type 2 diabetes and other health complications.
Therefore, nutrition plays a critical role in lowering blood glucose levels, as it helps in reducing insulin resistance and improving insulin sensitivity.
The Role of Carbohydrates
Carbohydrates are the main source of energy for the body and play a significant role in regulating blood glucose levels. When carbohydrates are consumed, they are broken down into glucose, which is then absorbed into the bloodstream. The pancreas responds by producing insulin, a hormone that helps to move glucose from the bloodstream into the cells where it can be used for energy.
However, not all carbohydrates are created equal. Simple carbohydrates, such as those found in processed foods, are quickly absorbed into the bloodstream, causing a rapid rise in glucose levels. This can lead to a sudden spike in insulin production, followed by a rapid drop in glucose levels, which can cause feelings of fatigue and hunger. Overtime, the constant intake of refined carbohydrates and the heavy demands this puts on insulin making cells wears them out and they stop producing the much needed insulin.
On the other hand, complex carbohydrates, such as those found in whole grains and vegetables, are absorbed more slowly and cause a more gradual rise in glucose levels. This allows the body to produce insulin in a more controlled manner, leading to more stable blood glucose levels.
The Role of Protein and Fat
While carbohydrates play a significant role in regulating blood glucose levels, protein and fat also play a role. Protein can help to slow down the absorption of carbohydrates, leading to a more gradual rise in glucose levels. Fat can also help to slow down digestion, leading to a slower release of glucose into the bloodstream.
However, it is important to choose healthy sources of protein and fat. Foods high in saturated and trans fats can increase the risk of heart disease and other health problems, while processed meats have been linked to an increased risk of cancer. Instead, focus on lean proteins such as chicken, fish, and legumes, and choose healthy sources of fat such as nuts, seeds, and avocados.
Nutrition Strategies for Lowering Blood Glucose Levels:
Below are some nutrition strategies to help in lowering blood glucose levels:
Increase Fibre Intake:
Fibre is a type of carbohydrate that is not broken down and absorbed by the body, and therefore has little impact on blood glucose levels. It also helps in improving insulin sensitivity.
Increasing fibre intake through whole grains, vegetables, fruits, nuts, and seeds can help in lowering blood glucose levels. A study conducted on the effect of dietary fibre on blood glucose levels found that consuming 10g of additional fibre per day can lead to a 5% reduction in fasting blood glucose levels.
Have a look at my fibre blog for some more information and ideas.
Choose Low-Glycemic Index (GI) Foods:
The glycemic index is a measure of how a particular food affects blood glucose levels. Foods with a high GI value are quickly digested and absorbed, leading to a rapid increase in blood glucose levels, while foods with a low GI value are digested and absorbed more slowly, leading to a slower and more gradual increase in blood glucose levels.
Choosing low-GI foods such as whole grains, legumes, and vegetables can help in maintaining steady blood glucose levels and reducing insulin resistance.
Consume Healthy Fats and Protein:
Healthy fats such as monounsaturated and polyunsaturated fats (found in foods such as nuts, seeds, avocado, and fatty fish) can help in improving insulin sensitivity and reducing inflammation, which can lead to lower blood glucose levels.
A study conducted on the effect of a high-fat diet on blood glucose levels found that a diet high in healthy fats can significantly reduce fasting blood glucose levels and improve insulin sensitivity.
Limit Added Sugars and Refined Carbohydrates:
Consuming foods high in added sugars and refined carbohydrates can cause a rapid increase in blood glucose levels, which can lead to insulin resistance and other health complications.
Limiting the consumption of added sugars and refined carbohydrates such as sugary drinks, lollies, snacks, and processed foods can help in regulating blood glucose levels and improving insulin sensitivity.
Tips for Maintaining Healthy Glucose Levels
Choose complex carbohydrates: Instead of processed foods and sugary snacks, choose whole grains, fruits, and vegetables. These foods are rich in fibre, which can help to slow down the absorption of carbohydrates and lead to more stable blood glucose levels.
Eat smaller, more frequent meals: Instead of three large meals per day, try eating smaller meals more frequently. This can help to keep glucose levels more stable throughout the day.
Include protein with every meal: Protein can help to slow down the absorption of carbohydrates, leading to more stable blood glucose levels. Try incorporating lean protein sources such as chicken, fish, and legumes into each meal.
Choose healthy sources of fat: Instead of saturated and trans fats, choose healthy sources of fat such as nuts, seeds, and avocados. These foods can help to slow down digestion and lead to more stable blood glucose levels.
Avoid sugary drinks: Sugary drinks such as soda and fruit juice can cause a rapid rise in glucose levels. Instead, choose water or unsweetened beverages.
Monitor your glucose levels: If you have diabetes or are at risk of developing it, it is important to monitor your glucose levels regularly. This can help you to identify patterns and make adjustments to your diet as needed.
Summary
In conclusion, nutrition plays a crucial role in lowering blood glucose levels, and adopting a healthy diet can help in reducing insulin resistance and improving insulin sensitivity. Strategies such as increasing fibre intake, choosing low-GI foods, consuming healthy fats and protein, and limiting added sugars and refined carbohydrates can be effective in maintaining healthy blood glucose levels. It is always recommended to consult with a healthcare professional or a clinical nutritionist to develop a personalised nutrition plan for blood glucose management.
References:
Harvard T.H. Chan School of Public Health. (2021). Carbohydrates and Blood Sugar. Retrieved from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/
Vessby, B., Uusitupa, M., Hermansen, K., Riccardi, G., Rivellese, A. A., Tapsell, L. C., ... & Riserus, U. (2015). Substituting dietary saturated for monounsaturated fat impairs insulin sensitivity in healthy men and women: The KANWU Study. Diabetologia, 58(10), 2181-2191.
