Carbs aren’t the problem - it’s what you eat them with

Carbohydrates get a bad rap at the best of times, let alone for diabetes and blood sugar control – but they are not the enemy. In fact, carbs are your body’s main source of energy and often the best sources of fibre. The key lies in how you eat them.

When we eat carbohydrates (especially those high in sugar and/or low in fibre), they are quickly broken down into glucose, which enters our bloodstream fast. This causes a rapid spike in blood sugar levels, followed by a sharp drop. This is often felt as an energy crash, leaving you feeling more tired, sluggish, and hungry than before. Think: a handful of lollies gives you a quick boost but an hour later, you are back to feeling flat.

So, what’s the solution? It’s all about slowing down the release of sugar into your bloodstream – and that’s where protein, healthy fats, and fibre come in.

Why Blood Sugar Spikes Happen

Carbs and sugars have the biggest impact on blood sugar levels. When consumed on their own (particularly in large amounts) they are digested rapidly, flooding your bloodstream with sugar. Your body responds by releasing insulin from the pancreas to bring sugar levels down, often overcompensating and causing a blood sugar crash.

That crash can leave you feeling low in energy, irritable, and craving more sugar. This rollercoaster can be exhausting – both physically and emotionally.

There are three key nutrients that can help slow the rise in blood sugar levels:

💪🏼Protein

🥑Healthy fats

🌾Fibre

These nutrients slow gastric emptying – the rate at which food leaves your stomach and enters the small intestine. This slows the breakdown of carbs and sugars, which in turn slows the release of glucose into your bloodstream (and therefore mitigates “post-prandial hyperglycaemia”, i.e. the high blood glucose levels we sometimes experience after eating) . Consuming carbohydrates alongside these nutrients can moderate the insulin response. The result? More stable blood sugar and energy levels, fewer cravings, and longer-lasting fullness after meals.

Better Carbs, Better Balance

Not all carbs are equal. Choose high-fibre sources of carbohydrates that digest more slowly and provide long-lasting energy:

• Wholegrain bread

• Seedy crackers

• Rolled oats

• Wholemeal or legume-based pasta

• Starchy vegetables (potato, kūmara, and corn)

• Fresh or frozen fruit (rather than dried fruit or juice)

Simple swaps make a big difference:

• Switch from sugary cereals to oats or Weet-Bix

• Snack on fresh fruit paired with a handful of nuts

• Add a can of lentils or chickpeas to soups, stews, or stir fries

• Load up your plate with colourful vegetables – aim for a variety

Pair Carbs with Protein & Fats

Eating carbs with protein and healthy fats helps reduce their impact on blood sugar. Try these easy combinations:

Protein-boosted ideas:

• Add eggs, baked beans, cottage cheese or a tin of tuna to your toast

• Stir a can of salmon or chicken through creamy pasta

• Make a Greek yoghurt bowl with berries and a sprinkle of seeds

• Snack on crackers with cottage cheese and gherkins

Healthy fat additions:

• Pair fruit with peanut butter or a small handful of nuts

• Spread avocado on seedy crackers or toast

• Have smoked salmon on toast for brekkie

• Stir chia seeds into porridge or overnight oats

• Sprinkle sliced almonds into your cereal or yoghurt

Final Thoughts

You don’t need to avoid carbs – just don’t eat them naked! Choosing the right type, the right amount, and what you pair them with can have a huge impact on your energy, appetite, and blood sugar control.

By focusing on high-fibre carbs, adding protein, healthy fats and fibre, you can enjoy steady blood sugar and energy throughout the day.

If you would like tailored suggestions and support in managing your blood sugar levels (for diabetes, PCOS, or for general health) – I am here to help. Check out my services and FAQs below.

References

Russell WR, Baka A, Björck I, et al. Impact of diet composition on blood glucose regulation. Crit Rev Food Sci Nutr. 2016;56(4):541-590. doi:10.1080/10408398.2013.792772. PMID: 24219323.

Yu K, Ke MY, Li WH, Zhang SQ, Fang XC. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pac J Clin Nutr. 2014;23(2):210-218. doi:10.6133/apjcn.2014.23.2.01. PMID: 24901089.

Kamruzzaman M, Horowitz M, Jones KL, Marathe CS. Gut-based strategies to reduce postprandial glycaemia in type 2 diabetes. Front Endocrinol (Lausanne). 2021;12:661877. doi:10.3389/fendo.2021.661877. PMID: 33897622; PMCID: PMC8062751.

Ma J, Stevens JE, Cukier K, et al. Effects of a protein preload on gastric emptying, glycemia, and gut hormones after a carbohydrate meal in diet-controlled type 2 diabetes. Diabetes Care. 2009;32(9):1600-1602. doi:10.2337/dc09-0723. PMID: 19542012; PMCID: PMC2732158.