Nutrition

Carbohydrates are often misunderstood in diabetes care. In their whole, unprocessed form—like fruit, legumes, and intact grains—they’re nutrient-rich and paired with fiber, water, and antioxidants that slow digestion.

How they impact glucose:

Whole carbs break down into glucose, providing energy.

In the presence of a low-fat diet, they’re metabolized efficiently with less insulin.

Highly processed carbs (e.g., white bread, syrups) lack fiber and spike blood sugar quickly.

Takeaway:

Whole food carbohydrates can be part of a stable glucose strategy when paired with fiber and minimal fat.

Found in:

Fruits, vegetables, legumes, whole grains

Benefits:

Slows carbohydrate absorption, reducing post-meal spikes.

Improves gut health, which is linked to better glucose metabolism.

Increases satiety and supports healthy digestion.

Takeaway:

Think of fiber as your body’s internal buffer—it supports smoother digestion and more even blood sugar curves.

Types:

Unsaturated (nuts, seeds, avocado), saturated (red meat, cheese), trans (processed foods)

How fat affects insulin:

High-fat meals (especially saturated fats) can reduce insulin sensitivity—making it harder for insulin to “unlock” cells and let glucose in.

Fat slows digestion, which may delay glucose spikes but can impair long-term insulin efficiency if consumed in excess.

Over time, excess fat can lead to insulin resistance, especially when stored in muscle and liver cells.

Takeaway:

Moderate fat is fine—but less saturated fat generally means better insulin action.

Found in:

Legumes, tofu, lentils, edamame, lean meats, eggs, nuts

Impact on glucose:

On its own, protein has minimal effect on blood glucose.

When eaten with carbs, it can slow digestion and blunt glucose spikes.

High-protein meals (especially with high fat) may increase the insulin demand due to delayed glucose appearance in the bloodstream.

Takeaway:

Protein is essential—but pairing it with high-fat foods may blunt glucose less effectively and strain insulin production.

Includes:

Vitamins, minerals, antioxidants, phytochemicals

Roles in glucose control:

Magnesium, chromium, and zinc support insulin function and glucose transport.

Antioxidants from colorful fruits and veggies combat inflammation and oxidative stress—both of which contribute to insulin resistance.

Water-soluble vitamins (B-complex, C) help with carbohydrate metabolism.

Potassium and sodium help with fluid balance and nerve function—important for insulin signaling.

Takeaway:

Eating a colorful variety of whole foods supports glucose management on a cellular level.

Carbs (whole):

• Effect on Glucose Control
• • Provide steady energy when fiber is present
• Effect on Insulin Function
• • Efficient insulin use if fat is low

Fiber:

• Effect on Glucose Control
• • Slows glucose absorption
• Effect on Insulin Function
• • Supports insulin sensitivity

Fats (esp. saturated):

• Effect on Glucose Control
• • Slows digestion
• Effect on Insulin Function
• • Can impair insulin signaling if in excess

Protein:

• Effect on Glucose Control
• • Slows glucose spikes when paired with carbs
• Effect on Insulin Function
• • Neutral to mildly insulin-demanding

Micronutrients:

• Effect on Glucose Control
• • Regulate energy metabolism
• Effect on Insulin Function
• • Several enhance insulin receptor function (e.g., Mg, Cr, Zn)