Macros & Diabetes: An introduction to the different nutrients
Do you know what’s in the food you eat? Take a moment to think about your favourite meal—whether it’s a hearty bowl of pasta, a juicy steak, or a fresh avocado salad. What macronutrients do you think make up that dish?
Most of us are familiar with terms like carbs, protein, and fat, but do you know how these macros influence your blood sugar levels, especially if you’re living with diabetes? Whether it’s the carbohydrates in your pasta or the healthy fats in your avocado, every macro plays a distinct role in how your body processes food.
In this guide, we’ll take a closer look at the world of macronutrients—carbs, proteins, and fats—and how understanding them can help you make better food choices to manage your diabetes effectively.
What are macronutrients?
Macronutrients provide the energy your body needs to function. The three primary types are:
- Carbohydrates
- Proteins
- Fats
Each one has a different effect on your blood sugar levels, making it important to understand how they work, especially if you’re living with diabetes.
1. Carbohydrates: The fast lane to blood sugar spikes
Carbohydrates are your body’s primary source of energy, but they also have the most significant impact on blood glucose levels. After all, carbs break down into sugars, which directly enter the bloodstream. This makes them the macro most diabetics need to watch closely.
Carbs come in two varieties:
- Simple carbohydrates – These include sugars like glucose, fructose, and sucrose. They are quickly digested, leading to a rapid spike in blood sugar.
- Complex carbohydrates – Found in foods like whole grains, legumes, and vegetables, complex carbs contain fibre, which slows digestion and results in a steadier release of glucose.
Diabetes-friendly tip: Opt for complex carbs over simple ones. Foods like sweet potatoes, wholegrain bread, and quinoa not only provide slow-burning energy but help keep your blood sugar more stable throughout the day.
2. Protein: The stabiliser
Protein is the unsung hero of many diabetic-friendly diets. Unlike carbs, protein has little to no immediate effect on blood sugar. It takes longer to digest, making it a great stabiliser when paired with carbohydrates. Adding lean protein sources to your meals can help prevent blood sugar spikes.
Good sources of protein include:
- Lean meats like chicken and turkey
- Fish such as salmon or tuna
- Plant-based options like beans, lentils, and tofu
For those with diabetes, the goal is to balance protein intake with carbs. Including a healthy portion of protein in every meal can slow the absorption of glucose, helping keep blood sugar levels in check.
Did you know? According to research, incorporating protein-rich foods in your diet may also help with appetite control and weight management, which is particularly important for people with T2D.
3. Fats: The misunderstood macro
Fats often get a bad rap, but they’re actually an essential part of a balanced diet—especially for people with diabetes. Like protein, fat doesn’t raise blood sugar levels. Instead, it helps to slow digestion and can keep you feeling fuller for longer.
There are different types of fats:
- Unsaturated fats: These are the good fats, found in foods like avocados, nuts, seeds, and olive oil. They can help improve heart health, which is crucial since diabetes increases the risk of heart disease.
- Saturated and trans fats: Found in processed foods, fatty meats, and fried foods, these should be limited, as they can raise cholesterol levels and contribute to heart problems.
Diabetes-friendly tip: Focus on healthy, unsaturated fats to support cardiovascular health. Incorporating fats like those found in olive oil, flaxseeds, and oily fish can also help stabilise blood sugar levels when eaten with carbohydrates.
Balancing macros for blood sugar control
For diabetics, the key to successful blood sugar management lies in finding the right balance between carbohydrates, proteins, and fats. One popular approach is carb counting, which helps monitor the amount of carbohydrates consumed to better control blood sugar. Many people with T1D use carb counting alongside insulin dosing to achieve more precise glucose management.
On the other hand, individuals with T2D may benefit from a low-carb or keto-style diet, which typically includes more fats and proteins while minimising carbohydrates. Research has shown that these approaches can help with weight loss and improve insulin sensitivity, though they should be followed under medical guidance.
Portion control is king: Whether you’re following a low-carb, high-protein, or balanced macro diet, keeping portion sizes in check is critical. Overeating any macro—even healthy fats or proteins—can lead to weight gain and, in turn, affect insulin sensitivity.
Customising macros to fit your life
No two people with diabetes are the same, and your macro balance may differ depending on your activity level, medications, and personal preferences. A registered dietitian or healthcare provider can help you determine the best macro breakdown for your individual needs.
However, as a general rule:
- Carbs: Aim for complex, fibre-rich sources and limit simple sugars.
- Proteins: Choose lean, high-quality sources to aid in glucose management.
- Fats: Prioritise healthy, unsaturated fats for better heart health and balanced energy.
Navigating life with diabetes doesn’t mean giving up the foods you love—it’s about understanding how the macros in your diet influence your blood sugar and making adjustments that work for you. By becoming familiar with carbohydrates, proteins, and fats, you can better manage your condition and enjoy a more flexible, fulfilling approach to eating.
Food is powerful, and with the right knowledge, it can be one of your greatest tools in living a balanced life with diabetes and.