A dietitian’s guide to glucose control (plus five top tips on how to manage it)
When carbohydrates are consumed, blood glucose levels will rise over a couple of hours as the body processes the glucose it has been exposed to. Carbohydrate-rich foods that have a high glycaemic index like soft drink, white bread and white rice, result in relatively high levels of glucose in the blood after consumption compared with foods like wholegrain bread and legumes, which have a lower glycaemic index. This is why diets that have a lower glycaemic load overall are better for the health of the cells long term. What does it mean if you have diabetes? Glucose regulation is different for different people. For those who have normal glucose function, glucose levels will return to normal an hour or two after eating. However, for individuals who have impaired glucose function or type 2 diabetes, the hormone insulin no longer regulates glucose levels well. As such, high glucose levels after eating are common as the body works overtime to reestablish glucose balance. For this reason, some individuals with insulin resistance, impaired glucose tolerance or type 2 diabetes may require medication to help keep glucose levels controlled. For this group, consuming diets that have a lower carbohydrate load is an easy way to help keep glucose levels as tightly regulated as possible. Signs you may have issues with glucose regulation If you have a family history of type 2 diabetes, or had gestational diabetes, it’s a good idea to speak to your doctor about keeping an eye on both your insulin and glucose levels and monitor for gradual increases over time. Storing weight centrally, with a waist measurement of 100cm or more could be suggestive of high insulin and glucose levels, as is unexplained weight gain, sugar cravings and an inability to lose weight. While health practitioners may check for type 2 diabetes, identifying and managing elevated glucose and insulin levels early will ultimately help prevent type 2 diabetes from developing.
