What carbs break down the fastest?

Carbs can be further broken down into fast-, medium- and slow-acting. Fast-acting carbs: Glucose tablets, glucose drinks, full-sugar soft drinks or squashes, jellies (not diet), sweets. Medium-acting carbs: Bread, pasta, potatoes, yams, breakfast cereal, couscous. More items...

diabetes.org.uk - Why understanding carbs (and how to count them) matters - Diabetes UK

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Jess starts by talking us through the basics.

This video will help you to identify carbohydrates in different types of food and learn how carb counting can help you to manage your blood glucose levels.

Key points

Carb counting takes a bit of effort to learn, but the control that comes with it can make life much easier. Carbs are found in starchy foods like bread and pasta, in naturally occurring sugars in fruits and dairy products as well as in added sugars (found in sweets, chocolate, sugary drinks). Most carbs break down into glucose once digested. This means that the carb content of your diet directly affects your blood glucose levels.

Carbs can be further broken down into fast-, medium- and slow-acting.

Fast-acting carbs: Glucose tablets, glucose drinks, full-sugar soft drinks or squashes, jellies (not diet), sweets.

Medium-acting carbs: Bread, pasta, potatoes, yams, breakfast cereal, couscous.

Slow-acting carbs: Pearl barley, peas, beans, lentils, sweetcorn, pumpkin.

Slow-acting carbs are absorbed very slowly. They may not need to be matched with insulin unless eaten in large quantities. The saying 'everyone is unique' applies to carbs too, so monitor your blood sugar levels to see how different foods affect you – and, of course, speak to your team for help. Plenty of foods don’t have any carbs in them at all. Such as:

Protein: Meat, fish, seafood, eggs.

Fat: Lard, ghee, margarine, oils.

Dairy: Cheeses, butter.

Vegetables: Asparagus, broccoli, bell peppers, spinach, mushrooms, avocado.

Drinks: Water, sugar-free drinks, diet drinks, diet squashes, black tea and coffee.

Continue learning

2. How carbs interact with your body video

Understanding how different carbs interact with the body is key to carb counting. Jess explains the two main ways of counting carbs, and how to work with your healthcare team to match the amount of insulin you need to take.

Discover how to count carbs

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What can I eat for breakfast that won t raise my blood sugar?

To keep your blood sugar stable, opt for carb sources that release energy slowly. Oats, whole wheat bread, and fruit, are good choices, dietitian Nichola Ludlam-Raine said. For a protein-packed breakfast, try baked oats, chia pudding, or avocado and eggs on wholegrain toast.

insider.com - High Protein Breakfasts That Won't Spike Blood Sugar - Insider

Preventing blood sugar spikes benefits your overall health and energy levels, dietitian Nichola Ludlam-Raine told Insider.

Wholegrain bread doesn't cause blood sugar spikes like white bread does. Getty

To maintain stable blood sugar levels, dietitian Nichola Ludlam-Raine recommends having regular meals and two to three healthy snacks each day. "If you find yourself leaving large gaps between meals or even skipping them, your blood glucose can drop to low levels which can affect your energy levels and then rise even higher at your next meal," she said. Aim to get your carbs from fruit and vegetables, pulses, whole grain breads, cereals, and oats, as these provide fiber and don't cause blood sugar spikes and crashes, Ludlam-Raine said. "Combining fats and protein with carbohydrates also helps to slow down the absorption of the glucose into the bloodstream, so balanced meals are key," she added.

Here are nine high protein breakfast ideas that minimize blood sugar spikes.

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