The Power Duo: Why Protein is Your Carb's Best Friend for Blood Sugar Control in Type 1 Diabetes

Living with Type 1 Diabetes means we're constantly thinking about how the foods we eat will affect our blood sugar. We know carbohydrates are the main culprit for those rapid spikes, but did you know that there's a simple strategy to help smooth out those roller coaster rides? The secret weapon? Protein!

Pairing protein with your carbohydrates is a powerful tactic for managing blood sugar levels. Think of them as the dynamic duo of diabetes management. Here's why you should always include proteins when having carbohydrates. 

1. Protein Slows Down Digestion (and Glucose Absorption)

Carbohydrates, especially refined ones, are digested quickly, leading to a rapid influx of glucose into your bloodstream. This is what causes those sharp blood sugar spikes. Protein, on the other hand, takes longer to digest. When you eat protein alongside your carbs, it acts like a slow-release mechanism, slowing down the entire digestive process.

This slower digestion means glucose enters your bloodstream at a more gradual pace, resulting in a gentler rise in blood sugar rather than a sudden surge. This is good news, as it will mean you need less insulin to deal with the glucose spike and it will be easier to improve your time in range. 

2. Protein Reduces the Glycemic Impact of Carbs

The Glycemic Index (GI) and Glycemic Load (GL) are measures of how quickly a food raises blood sugar levels. Foods with a high GI or GL cause rapid spikes, while those with a low GI or GL have a gentler effect.

Here's the magic: protein can effectively lower the overall glycemic impact of a meal. By slowing down digestion, protein reduces the rate at which glucose is absorbed, making even high-GI carbs behave more like their low-GI counterparts.

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