The Best Macronutrients For Diabetics (And Where To Find Them)

Stay tuned, because we’re about to reveal everything you need to know about macronutrients and diabetes.

1) Macronutrients are the nutrients that your body requires in large amounts. These nutrients also provide calories – meaning ENERGY, for your body. There are 3 main macronutrients to find out in the world – and we need all 3 to survive. They’re called MACROnutrients because we need to consume them in large quantities.

2) Fat is an essential macronutrient, it’s absolutely pivotal that you acquire certain types of fat through your diet. Fatty foods won’t directly increase blood sugar levels, it may be an afterthought for diabetics, but you still should be aware of why you need healthy fats, and where to find them.

3) Experts recommend including more monounsaturated and polyunsaturated fats in your diet over saturated and trans fats. While over-consuming saturated and trans fats can increase the level of unhealthy, artery-clogging LDL cholesterol, appropriate amounts of mono and polyunsaturated fats help improve healthy HDL cholesterol levels within the body.

4) Monounsaturated fats have been shown to improve the function of blood vessels, and can help with blood sugar control. Polyunsaturated fats aid muscle movement, brain health, nerve health, and they are also essential for blood clotting. Polyunsaturated fats are also sources of beneficial Omega-3 and Omega-6 fatty acids, which are linked with improved heart health.

5) Carbohydrates are another macronutrient. Most carbohydrates aren’t good for you and will spike your blood sugar, but there are carbohydrates that you can eat, just make sure they are full of fiber.

6) Whole grain products are an excellent source of insoluble and soluble fiber. Soluble fiber slows the absorption of sugar, and helps prevent those problematic glucose spikes. Insoluble fiber aids bowel health and helps to bulk up your stool. It’s also been shown to improve insulin sensitivity. Both forms of fiber can help with long-term blood sugar regulation, improve heart health, lower the risk of certain forms of cancer, and aid with weight loss.

7) It’s critical to choose complex carbohydrates with a good amount of fiber, like 100% whole wheat breads and cruciferous vegetables, rather than simple carb options, like white breads and potato chips.

8) The best macronutrient for diabetics is protein. This macronutrient does NOT drastically spike blood sugar levels. In fact, it can help your body AVOID high glucose levels!

9) Much like fiber, protein helps slow absorption of the foods you eat and also provides feelings of fullness. This means that it’s a great macronutrient to pair together with carbs. It also means that it can help you to avoid overeating at dinner time, as well as helping to keep you away from those unhealthy in-between-meal snacks.

10) Just like carbs, it’s also critical to choose your protein wisely. Some types of protein can contain large quantities of saturated fat, which may increase your risk of heart disease. So, while a little saturated fat can be beneficial, you’ll probably want to avoid over-eating certain protein-rich foods, such as butter, bacon and any other processed meats, especially deli cold cuts.

11) However, before you stock up on turkey or beans, here’s one quick note: over-consumption of protein may lead to kidney damage for diabetics. This form of diabetic neuropathy has been reported to impact about 40% of individuals with diabetes. Therefore, if you are managing chronic high blood sugar, you probably need to keep a close eye on your protein intake.

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