The three main types of nutrients are carbohydrates, protein and fat. Consuming carbohydrate-containing foods will cause your blood sugar to rise, whereas protein and fat do not affect your blood sugar levels. Keep in mind that carbohydrates include three categories: sugar, starch and fiber.
Blood Sugar
In your stomach, digestion occurs and foods are broken down. Sugar and starch carbohydrates are broken down into their simplest form, individual glucose molecules. The glucose molecules pass through the lining of your stomach and get absorbed into your bloodstream, causing your blood sugar levels to rise. Fiber does not cause your blood glucose levels to rise because it does not get broken down into glucose. Instead, it passes through your body, undigested. According to MayoClinic.com, 45 percent to 65 percent of your total daily caloric intake should come from carbohydrates. Based on a 2,000 calorie diet, this means you should consume about 225 g to 325 g of total carbohydrate per day. Emphasize nutrient-rich, fiber-rich carbohydrates such as fruits, vegetables, whole grains, beans, and legumes.
Grains, Beans and Legumes
Grains, beans and legumes are starchy carbohydrates and will therefore cause your blood glucose levels to rise. Choose whole grains, instead of refined grains, as they contain plenty of healthy fiber in addition to starch. Examples include whole grain breads and pastas, wild rice, brown rice, bulgur, whole oats and quinoa. Beans, lentils and chick peas will also cause an increase in your blood sugar. They contain starch but are also a good source of fiber. Eating starchy vegetables such as corn, green peas, plantains and potatoes will make your blood glucose levels go up.
Fruits, Dairy and Added Sugar
Fruit, milk and yogurt contain naturally-occurring sugars. Consuming fruit or dairy products will raise your blood glucose levels. Fruits that are rich in fiber tend to raise your blood sugar less than fruits that contain smaller amounts of fiber. Examples of fruits that are rich in fiber include raspberries, apples and pears. Processed foods that contain added sugars such as cookies, cake, brownies, baked goods, pastries, candy and chocolate will raise your blood glucose. Foods with added sugars are more likely to cause sudden spikes in your blood glucose because they are filled with fast-acting sugar carbohydrates. Limit your intake of processed sugary foods, as they are filled with empty calories and provide little nutritional value.
Non-Starchy Vegetables and Nuts
Non-starchy vegetables and nuts belong to the carbohydrate family. However, non-starchy vegetables and nuts won't raise your blood sugar very much because most of the carbohydrate in non-starchy vegetables and nuts is fiber. In addition, nuts have a high fat content and fat does not raise your blood glucose levels. Examples of non-starchy vegetables include spinach, lettuce, tomatoes, mushrooms, bell peppers, cabbage, carrots, sugar snap peas, onions, broccoli and cauliflower.
References
- American Diabetes Association: Food and Fitness -- Carbohydrate Counting
- American Diabetes Association: Food and Fitness -- Glycemic Index and Diabetes
- American Diabetes Association: Food and Fitness -- Carbohydrates
- MayoClinic.com: Nutrition and Healthy Eating -- Glycemic Index Diet: Losing Weight with Blood Sugar Control, Nov. 24, 2009
- MayoClinic.com: Nutrition and Healthy Eating -- Healthy Diet: End the Guesswork with these Nutrition Guidelines, Feb. 22, 2011
- American Diabetes Association: Food and Fitness -- Whole-Grain Foods
