Quick tips on proteins, fats and blood sugar

If you’re looking to manage your blood sugar levels, look to food that contain protein and fats. In proper moderation, such foods will help you keep on top of your diet and blood sugar management. These following advice will help.

Here’s an interesting fact: adding protein to a carbohydrate dish lowers the glycemic load (how much it adds to blood sugar) of the dish — assuming you eat the same amount — because you end up eating less carbohydrate. Protein also helps steady blood sugar.

Unlike carbohydrates, protein doesn't raise blood sugar. Your body breaks it down into amino acids, which it uses as building blocks for muscles as well as many compounds such as neurotransmitters, the brain's chemical messengers. That's why you'll find protein foods such as fish, chicken, beef, pork, soy, milk, eggs and cheese are recommended as part of blood sugar levels stabilization.

Try to substitute one of these foods for carbs for better blood sugar levels.

Recommending protein, however, is not suggesting a diet of fatty bacon, greasy burgers and the like. These are packed with saturated fat, and saturated fat increases insulin resistance, which is bad for your blood sugar.

Lean protein foods, like fat-free milk and chicken breast without the skin, are far better choices because they contain fewer calories and less saturated fat.

Fish and shellfish should definitely be on the menu because they're not only low in saturated fat but also high in heart-healthy omega-3 fatty acids. If you prefer a veggie options, beans, peas and lentils, all high in protein, have the added plus of being rich in fibre

It may surprise you to hear that fat is not all bad. In fact, there are many fats that are positively good for you. Take a look at these facts:

• Like protein, fat doesn't raise blood sugar, so swapping carb-rich foods such as pretzels for fat-rich foods such as nuts can be an excellent trade.
• Also like protein, fat takes a while to digest. Because it slows the rate at which food leaves your stomach, it can blunt the blood sugar effect of a whole meal, even if that meal includes carbs.
• Tossing your salad with olive oil or drizzling some on your pasta, adding some nuts to your rice, broiling fatty fish for dinner or using slices of ripe avocado in your sandwich won't magically lower your blood sugar, but it will help.

Managing blood sugar takes knowledge about nutrition and planning. These facts about proteins, fats and their impact on blood sugar will help you make the right decisions for top health.