Not All Carbohydrates Are Equal: Choose the Right One to Help Stabilize Blood Sugar

Retno Yunita Sari, S.Gz.

Keeping blood sugar levels stable is essential to prevent diabetes. Controlled blood sugar levels are as important in maintaining overall health and supporting ideal body weight. One factor that influences blood sugar levels is carbohydrate consumption. Consuming certain types of carbohydrates can trigger a spike in blood sugar, so it is ideal to be wise in choosing the type of carbohydrate so that blood sugar remains stable.

Types of Carbohydrates and Their Effects on Blood Sugar Levels

Based on the glycemic index value, carbohydrates are divided into two groups: carbohydrates with a high and low glycemic index. Carbohydrates with a low glycemic index increase blood sugar levels slowly, thereby keeping blood sugar stable. On the other hand, consuming carbohydrates with a high glycemic index value triggers a spike in blood sugar in a short period. Therefore, choosing carbohydrate sources with a low glycemic index value could provide benefits for the body, especially for individuals with diabetes.

Tips for Choosing Carbohydrate Sources to Keep Blood Sugar Stable

1. Consume whole grains and nuts
   Whole grains and nuts contain lots of fiber and protein, which help keep blood sugar stable. Apart from that, whole grains are also rich in vitamins and minerals, which are good for the body.
2. Increase non-starchy vegetables
   Non-starchy vegetables contain few carbohydrates but are high in fiber. Some examples of this type of vegetable include: asparagus, broccoli, eggplant, cucumber, and green leafy vegetables.
3. Consume whole fruit rather than fruit juice
   Consuming fruit in the form of juice can reduce the fiber content. Fiber plays a role in preventing blood sugar spikes.
4. Avoid processed foods
   Processing can remove fiber content, thereby increasing the glycemic index value of a food. For example, the glycemic index value of whole grains is lower than processed grains.
5. Avoid consuming high-fat foods that contain high sugar content, such as soda, fruit juice, 
   candy, chocolate, and cake. This type of food contains sucrose sugar, which has a fairly high glycemic index value, which can trigger a spike in blood sugar in a short time.

Apart from that, don't forget to control food portions and food intake. Excessive portion sizes and the wrong types of snacks can increase excessive carbohydrate intake, which can trigger blood sugar spikes.

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Sources and References:

1. American Diabetes Association. Understanding Carbs 
2.  A.The Role of Glycemic Index Concept in Carbohydrate Metabolism
3. CDC. Carb Choices 
4. CDC. Choosing Healthy Carbs 
5. A good guide to good carbs: The glycemic index