Don’t Fear the Carbs: Food Pairings for Better Blood Sugar Control

When I was diagnosed with diabetes 22 years ago, my mom and grandma attended diabetes education classes to learn more about how to support me. My grandma loved to share a story from one of those sessions, when the dietitian was explaining how carbohydrates, often called carbs, cause blood sugar levels to rise. At one point, my grandma raised her hand and asked, “Can we just not give her carbs anymore if that’s what’s causing her blood sugar to go up?” My grandma would mimic the dietitian’s dramatic response, throwing her hands up in the air and saying, “No! Our bodies need carbohydrates for energy!”

At the time, I didn’t fully understand why the dietitian was so passionate about carbs. After becoming a dietitian myself, I’ve come to appreciate how misunderstood carbs really are. Yes, it’s true that carbs cause blood sugar to rise. But it’s also true that our bodies rely on them for energy. They are also a great source of vitamins and minerals. 

Avoiding carbs altogether isn’t the answer to living well with diabetes. The key is learning how to manage them, and one powerful strategy is pairing carbs with sources of protein, fiber and dietary fat—a good approach even if you don’t have diabetes.

Carbs and blood sugar: A quick explanation 

Carbs are found in foods like bread, pasta, grains, starchy vegetables, fruit and dairy. They begin digesting as soon as we start chewing and break down quickly to be absorbed into the bloodstream as glucose (blood sugar).

This fast digestion can be helpful when we need quick energy, like before a workout. But if we’re not going to be active, like during a long meeting, carbs eaten alone can cause blood sugar to spike rapidly.

Picture your blood sugar as a tall mountain peak: a steep rise followed by a sharp drop. These dramatic spikes and crashes are what we aim to avoid. Not only can they contribute to long‑term complications, but they also leave us feeling hungry again soon after eating—starting the cycle all over.

The power of protein, fiber and fat

So, how can we include carbs in our meals without triggering that steep mountain-peak effect? The answer lies in protein, fiber and dietary fat.

Protein sources include meat, poultry, fish, eggs, dairy, tofu, nuts, and seeds. Fiber is found in foods that come from plants like beans, nuts, vegetables and fruits. Dietary fat is found in foods like avocados, olive oil, nuts and seeds.

Protein, fiber and fat take longer to digest than carbs. When eaten together, they help slow down the digestion of carbs, leading to a more gradual release of glucose into the bloodstream.

Instead of a sharp spike, think of a series of rolling hills with gentle rises and falls in blood sugar that are much easier for the body to manage. Those smooth rolling hills are what we want when it comes to blood sugar after eating.

Taking this approach even when eating small snacks can be beneficial. Pairing carbs with protein, fiber or fat can help you feel more satisfied and avoid that blood sugar rollercoaster.

Simple carb-protein-fiber-fat pairings

Here are some tasty suggestions for pairings that combine carbs with protein, fiber and/or fat:

• Apple (carb and fiber) + nut butter (protein and fat)
• Whole-wheat crackers (carb and fiber) + cheese (protein and fat)
• Canned or fresh peaches (carb and fiber) + cottage cheese (protein and fat)
• Tortilla chips (carb) + guacamole (fiber and fat)
• Dried fruit (carb and fiber) + nuts (protein, fiber and fat)

Bottom line

Carbs aren’t the enemy—they’re essential. The key is to work with them, not against them. By pairing carbs with protein, fiber and fat, you can enjoy the foods you love while keeping your blood sugar more stable and your energy more consistent.

To learn more about ways nutrition can support your health, ask your healthcare provider for a referral to a dietitian or visit montagehealth.org/nutrition.