Carbohydrates are a macronutrient that provides energy to the body. When consumed, carbohydrates are broken down into glucose, which enters the bloodstream and affects blood sugar levels.
The speed and extent of this impact depend on several factors, including:
The type and amount of carbohydrate consumed
What else is eaten with the meal (protein, fat, and fibre)
Your body’s ability to metabolise carbohydrates
Physical activity levels before or after eating
Since everyone responds to carbohydrates differently, using a Continuous Glucose Monitor (CGM) can help you determine your personal glucose response to different foods.
Types of Carbohydrates
Carbohydrates can be classified based on their glycemic index (GI), which indicates how quickly they are digested and absorbed into the bloodstream.
🔴 High Glycemic Index (GI) Carbohydrates
These are rapidly digested and can cause glucose spikes.
Often highly processed and refined, requiring little effort to break down.
Examples: White flour, sugar, white rice, white pasta, cakes, biscuits, and sugary drinks.
🟢 Low Glycemic Index (GI) Carbohydrates
These take longer to digest, leading to a more gradual rise in blood sugar.
Typically higher in fiber, protein, or complex carbohydrate structures that slow digestion.
Examples: Brown rice, quinoa, barley, sweet potatoes, legumes, and whole grains.
How to Minimise Glucose Spikes from Carbohydrates
While all carbohydrates affect blood glucose, here are some strategies to help reduce spikes:
Choose lower GI carbohydrates – Whole grains, legumes, and fiber-rich foods digest more slowly.
Balance your plate – Include protein, vegetables, and healthy fats with every meal to slow glucose absorption.
Pair carbs with protein & fats – When snacking, combine fruit with nuts or seeds to slow digestion.
Move after meals – A 20-minute walk after a high-carb meal can help regulate blood sugar levels.
Adjust your next meal – If your glucose is already high, increase vegetable intake and add healthy fats like avocado, olive oil, or omega-3-rich fish (e.g., salmon or tuna).
Example: The Impact of Different Carbohydrates on Glucose
Here's an example of the difference in glucose responses of the same meal but with lower GI carbohydrates — green veg vs potato.
Your CGM helps you understand your unique response to different foods, allowing you to make personalised dietary adjustments.
Final Thoughts
Not every meal will be perfect—and that’s okay! Using a CGM can give you powerful insights into how different carbohydrates affect your body. Over time, you can make small, sustainable changes to support your metabolic health.