Adding protein and fats to every meal can have a remarkable effect on blood sugar levels. These foods provide macro-nutrients essential for the body. Proteins and fats take longer to digest. Hence, they release glucose into the bloodstream at a slower rate. The controlled release of glucose prevents spikes in blood sugar levels and helps manage your overall glucose metabolism.
Adding protein and fats for a healthier lifestyle
• Try to include good sources of protein. Add lean meats, poultry, fish, eggs, dairy products, legumes, and nuts to your food. They help increase satiety and keep you feeling fuller for longer.
• Polyunsaturated oils and oils rich in omega-3 fatty acids are excellent for blood sugar control. Pairing these with complex carbohydrates like whole wheat or brown rice can improve your post-prandial sugar levels.
• Try replacing carbohydrates with foods that contain healthy fats. This will help in lowering blood sugar and improving insulin control. Add food like avocados, nuts, seeds, olive oil, and fatty fish to your food.
Fats and proteins when combined with carbohydrates display a beneficial effect on insulin secretion. They help to regulate the insulin response in the body. However, a high-fat diet can also slow down insulin response. Consuming a high-protein diet can help in portion control, especially when eating carbohydrates. Hence, it is best to eat a balanced meal that contains foods from all major groups of the food pyramid.
