Do you want to learn more about glucose first? Please read our blog here.

When it comes to type 2 diabetes, regulating blood sugar levels is crucial. Many people mainly associate blood sugar with carbohydrates, which makes sense because carbohydrates are converted in the body into (among other things) simple sugars, including glucose. But did you know that proteins and fats also play an important role in how your blood sugar fluctuates? In this article, we take a deeper look at how these two macronutrients influence your energy balance and why they are essential for maintaining stable blood sugar levels.

Proteins and blood sugar

Proteins are the building blocks of your body: they support muscle growth, recovery, and many other body functions. But beyond these roles, proteins also have a subtle yet important effect on your blood sugar levels.

1. Slower glucose absorption

Protein-rich meals often slow down the absorption of carbohydrates from your food. This helps prevent sharp blood sugar spikes after eating, therefore being especially important for people who are sensitive to glucose fluctuations.

2. Stimulation of insulin

Although proteins do not provide glucose, certain amino acids can stimulate the release of insulin. Insulin helps transport glucose into the cells, contributing to more stable blood sugar levels.

Do you want to learn more about insulin? Read our blog here!

3. Satiety and hunger regulation

Proteins help you feel full for longer. This can prevent you from reaching for sugary snacks between meals, thereby preventing blood sugar spikes.

Fats and blood sugar

Fats often get a bad reputation, but healthy (unsaturated) fats are essential for your health and also play an important role in your energy balance.

1. Slower digestion

Fats slow down gastric emptying. As a result, glucose enters the bloodstream more gradually, leading to a slower rise in blood sugar levels.

2. No direct blood sugar spikes

Unlike carbohydrates, fats have little to no direct impact on blood sugar. This makes them a stable energy source, especially when combined with proteins and fibers.

3. Hormonal effects

Healthy fats support the production of hormones involved in energy regulation and satiety, such as leptin. This helps suppress appetite and reduces the likelihood of reaching for unhealthy snacks.

Practical tips for stable blood sugar using proteins and fats

1. Combine macronutrients

A meal that includes carbohydrates, proteins, and fats ensures a gradual release of glucose and helps to keep blood sugar peaks and dips under control.

2. Choose healthy fats

Nuts, seeds, avocado, olive oil, and fatty fish are excellent choices.

3. Distribute your protein intake

Spread your protein intake throughout the day to promote stable energy levels and satiety. Try to include at least one protein source with every meal!

4. See what works for you

Easily monitor your blood sugar during our treatment at Clear.bio. This gives you better insight into how your body responds to different food combinations.

Conclusion

Proteins and fats are not just building materials or energy sources; they actively contribute to blood sugar regulation. By consciously balancing carbohydrates, proteins, and fats, you can prevent peaks and crashes, maintain steady energy levels, and better control hunger.

The result? More focus, fewer cravings, and a healthier body in the long run.