Carbohydrates often have a bad reputation – but they don't have to be your "problem". On the contrary: carbohydrates are your body's most important source of energy. How much they affect your blood sugar depends primarily on which carbohydrates you eat – and what you combine them with.
When you digest carbohydrates, they are broken down into glucose (sugar). This enters the bloodstream and signals your pancreas to release insulin . Insulin is the hormone that transports glucose into muscle and liver cells – for energy production or storage.
However, if you eat high-glycemic or highly refined carbohydrates (e.g., white bread, sweet pastries, or white pasta) on their own , your blood sugar can rise rapidly. Your body reacts with an insulin spike, which can then cause your blood sugar to drop sharply. This crash often feels like fatigue, hunger, irritability, and suddenly the next craving for "even more carbohydrates" is there.
In the long term, frequent blood sugar spikes and crashes can impair insulin sensitivity . This means the body needs more insulin to regulate blood sugar – and it becomes more difficult to maintain stable energy levels.
The good news: You don't have to completely eliminate carbohydrates. The key is smart pairing : Combine carbohydrates with protein, fiber, and healthy fats . This slows down digestion, allowing glucose to enter the bloodstream gradually . The result: more stable blood sugar , fewer cravings, and more consistent energy. This can also support training, focus, and overall well-being.
Here are 5 practical strategies for enjoying your favorite carbohydrates in a more blood sugar-friendly way:
1) Freeze bread before you eat it.
Why this works:
When you freeze bread and toast it later, the starch structure changes. More resistant starch is formed, which is digested more slowly. As a result, glucose enters the bloodstream more slowly – and blood sugar spikes are often smaller.
Simple hack:
- Store bread in the freezer and remove slices as needed.
- Toast before eating
- Top with protein or healthy fat: e.g., avocado, cottage cheese, egg
2) Swap white bread and light pasta for whole-grain or multigrain versions
Why this works:
Whole grain and seeded products contain more fiber . Fiber slows down digestion, "smooths out" blood sugar levels, and usually keeps you feeling full for longer.
Simple hack:
- White bread → Wholegrain or seeded bread
- white pasta → whole wheat pasta or legume pasta (e.g. lentil/chickpea pasta)
- white rice → brown rice or quinoa
3) Always “cover” carbohydrates: Add protein or healthy fat.
Why this works:
Protein and healthy fats take longer to digest. This slows down how quickly glucose enters the bloodstream – and reduces blood sugar spikes after meals. Bonus: you stay full longer.
Simple hack:
- Toast + egg / cottage cheese / nut butter / salmon / avocado
- Fruit + nut butter
- Wholegrain crackers + hummus or cheese
4) More vegetables – as often as possible
Why this works:
Vegetables provide fiber and bulk. This slows down the absorption of carbohydrates, reduces blood sugar spikes, and helps you feel more satisfied after eating.
Simple hack:
- Add cucumber, tomato, or spinach to the sandwich
- Mix roasted vegetables into pasta, rice, or bowl dishes.
- Zucchini or carrot “noodles” as half the pasta
- Goal: to add vegetables to every meal
5) Move around briefly after eating
Why this works:
Exercise after a meal helps muscles absorb glucose directly. This can lower postprandial blood sugar (i.e., after eating) – even light activity has an effect.
Simple hack:
- 5-10 minute walk after eating
- a few squats, calf raises or short "desk exercises" after lunch
Smart Carb Pairing – at a glance
When you combine carbohydrates with protein, fiber, or fat, then:
- Glucose uptake slows down → smaller, more even rises in blood sugar.
- Insulin spikes are reduced → Support for long-term metabolic health
- Increased satiety → fewer cravings & overeating
- Energy becomes more stable → better focus, better mood & better workout performance
