Managing blood sugar effectively often hinges on dietary adjustments.
According to nutritional experts, the optimal diet for maintaining healthy blood sugar levels varies depending on an individual’s insulin response. Ulrike Kuehl, Head of Nutrition at Lumen, emphasizes tailoring food choices based on how the body processes insulin.
For those experiencing impaired insulin sensitivity – when the body struggles to efficiently utilize insulin to regulate glucose – a low-carbohydrate approach is generally advised. This dietary strategy prioritizes:
- Non-starchy vegetables: Think leafy greens and broccoli.
- Healthy fats: Avocados, nuts, and seeds are excellent choices.
- Lean proteins: Fish or tofu can be included.
- Dairy (in moderation): Full-fat options like Greek yogurt – without added sugar – are preferred.
Kuehl notes the importance of protein intake, explaining that while beneficial, it converts into glucogenic amino acids, which may temporarily elevate blood glucose in individuals with insulin resistance.
“It’s not about eliminating protein,” she clarifies, “but rather ensuring a balanced diet that incorporates sufficient fat and fibre to minimize fluctuations in glucose levels.”
Conversely, for those demonstrating normal insulin function, the Mediterranean diet is considered an ideal approach. This well-regarded dietary pattern emphasizes:
- Vegetables and legumes: Forming the cornerstone of meals.
- Whole grains (in moderation): Quinoa and whole oats are good options.
- Healthy fats: Olive oil, nuts, seeds, and fatty fish provide essential monounsaturated and omega-3 fats.
Research from the National Library of Medicine corroborates these recommendations, stating that “The Mediterranean diet was linked to improved fasting glucose homeostasis, insulin levels, and a better insulin resistance index in both normoglycemic individuals and diabetic participants.”
Fibre plays a crucial role in overall metabolic health. Kuehl highlights the distinctions between soluble and insoluble fibre:
- Soluble fibre (found in oats, legumes, flaxseeds, apples, and pears) creates a gel-like substance that slows digestion, reducing carbohydrate absorption and minimizing glucose spikes after meals.
- Insoluble fibre (present in whole grains, vegetables, and nuts) adds bulk to stool and indirectly promotes gut health, contributing to improved insulin function.
Furthermore, Kuehl explains that “Fibre also feeds beneficial gut bacteria, which play a role in metabolic health and glucose regulation.”
