All carbs you eat and drink are broken down into glucose and raise your sugar level. How high it gets and how fast it rises depends on several factors. First of all, it is influenced by the total quantity of carbs in a meal. The more carbs a meal contains, the higher your sugar level rises. So if you want to lower your sugar level, it’s best to eat less carbs per meal.
Don’t you get hungry if you eat less pasta, rice or bread? Not if the meal contains enough protein, fat and fiber! They cause satiety. E.g. you will feel full for a longer period after eating whole-grain pasta (fiber) with a sauce of meat or meat substitute (fat and protein) and vegetables (fiber) than after eating white pasta with just tomato sauce. And the more satiating a meal, the easier it is to reduce your portion of carbs. So not an extra slice of bread, but extra savory toppings. Stack it up! Not just a thin layer of cream cheese or dairy spread, but also a slice of salmon, chicken, avocado or grilled vegetables and not just a slice of cheese, but also a boiled egg and a tomato. Don’t be modest, be generous. And always add vegetables.
In addition to satiety, proteins, fats and fiber also ensure that your food stays longer in your stomach, resulting in a slower absorption of glucose and slower rise of your sugar level. E.g. the carbs from milk are absorbed slower than the carbs (read: sugars) from cola because of the presence of protein and fat. Therefore, always combine the carbs you eat with proteins, fats and fibers for a more stable sugar level. Make sure your meals contain protein-rich products, such as meat, chicken, fish, seafood, legumes, unsweetened (plant based) dairy, cheese and eggs. So add a few tablespoons of (plant based) yogurt, cottage cheese or quark to your portion of fruit or eat a handful of nuts with it. Or make a tasty omelet with vegetables and cheese and eat it with a fiber-rich cracker. Tasty for yourself and better for your sugar level!