Your Guide to Better Blood Sugar Control
November is National Diabetes Month, a time dedicated to raising awareness about diabetes, its prevention, and management. According to statistics from the Centers for Disease Control and Prevention, 38 million people in the U.S. have diabetes, and another 98 million American adults have pre-diabetes. Type 2 diabetes accounts for approximately 90-95% of all diagnosed cases of diabetes in adults.
Whether you've recently been diagnosed, have lived with diabetes for years, or are supporting a loved one on their journey, understanding the role of nutrition and lifestyle changes is essential in managing and even reversing the effects of Type 2 diabetes.
This edition will delve into practical, science-backed strategies that empower you to control your health. From simple, practical nutrition tips to the role of physical activity and the importance of portion control, this newsletter is designed to provide you with tools and knowledge to make lasting improvements to your well-being.
Remember, even small changes can make a big difference. If you have any questions or need additional support, please reach out. Together, we can create a plan that works for you.
Your Guide to Better Blood Sugar Control: National Diabetes Month
Managing diabetes begins with understanding how food impacts your blood sugar levels. The good news? Many people can manage or even reverse their symptoms with lifestyle changes. Below are essential strategies to improve blood glucose control, enhance overall health, and reduce the risk of complications
#1. Achieve and Maintain a Healthy Weight: Even in small amounts, losing weight can significantly impact your blood sugar control and overall health. Obesity is closely linked to Type 2 diabetes, and research shows that losing just 5-10% of your body weight can lead to better blood glucose management.
Tips for healthy weight loss:
Set realistic goals for gradual, sustainable weight loss.
Focus on nutrient-dense foods like fruit, vegetables, proteins and healthy fats.
Combine dietary changes with regular physical activity to support weight loss.
#2. Participate in Regular Physical Activity: Regular physical activity is one of the most powerful tools for managing Type 2 diabetes. Exercise helps your body use insulin more efficiently, lowering blood glucose levels. It also supports weight loss, improves cardiovascular health, and boosts overall well-being.
Aim for at least 150 minutes of moderate-intensity aerobic activity (like walking or swimming) each week and strength training exercises twice weekly. For those with diabetes, this regular activity can reduce the need for insulin or other medications by improving how your body processes glucose.
#3. Increase Fiber Intake: Fiber is essential to a healthy diet, particularly for managing diabetes. High-fiber foods like avocado, vegetables, beans, and legumes help regulate blood sugar by slowing down glucose absorption into the bloodstream. Fiber is found in plant-based foods like fruits, vegetables, beans, peas and chia seeds.
Ways to boost fiber intake:
Add more vegetables to your meals, aiming for half of your plate to be non-starchy veggies like broccoli, spinach, or peppers.
Swap refined grains (like white bread) for whole grains or vegetables like leafy greens, cruciferous veggies, carrots, sweet potatoes, artichokes and brussel sprouts.
Include beans, lentils, or peas as a fiber-rich, plant-based protein option.
#4. Choose Whole Foods Over Processed Options: Whole foods like fruits, vegetables, and whole grains provide fiber and deliver important vitamins, minerals, and phytochemicals that promote overall health. Phytochemicals in plant foods have antioxidant and anti-inflammatory properties that may help reduce the risk of chronic diseases, including diabetes and heart disease.
To incorporate more whole foods into your diet:
Choose fresh or frozen fruits and vegetables over canned or processed varieties.
Opt for high fiber breads, low carb pastas and grain-free cereals instead of refined versions.
Tips for eating better-balanced meals:
Choose Lean Proteins: Protein can help you feel full and satisfied without spiking blood sugar. Include lean options like chicken, turkey, fish, tofu, and eggs. Plant-based proteins like beans, lentils, and edamame are also excellent choices; if counting carbohydrates, remember to factor in the carbohydrates from these plant-based sources.
Embrace Healthy Fats: When eaten moderately, fats stabilize blood sugar levels. Prioritize heart-healthy fats like avocados, nuts, seeds, olive oil, and fatty fish such as salmon. These can also lower your risk of heart disease, a common concern for people with diabetes.
Be Carb-Smart: Carbohydrates have the most direct impact on blood sugar. Choosing complex carbs like sweet potatoes, quinoa, and whole grains over refined carbs (white bread, sugary snacks) can make a difference in blood sugar management. Consider pairing carbs with protein or healthy fats to slow digestion.
7 Tips for Better Blood Sugar Balance
Managing Type 2 diabetes requires a multifaceted approach, including making healthier food choices, staying active, and understanding how different factors impact blood sugar levels. Adopting a balanced, whole-foods-based diet and maintaining a healthy lifestyle can improve blood glucose control, reduce the risk of complications, and enhance overall quality of life.
Here are additional tips to make blood sugar management easier day-to-day:
Stay Hydrated. Proper hydration is a powerful way to help regulate blood sugar levels and protect your kidneys, nerves, and heart. Even slight dehydration can lead to blood sugar fluctuations in individuals with diabetes, posing long-term risks to their health. Proper hydration is key to keeping blood sugars steady and preventing or delaying serious complications.
Snack Smart: Choose snacks that pair protein and fiber. Think apple slices with almond butter, Greek yogurt with chia seeds, or a handful of mixed nuts and berries.
Mind Portion Sizes: Even healthy foods eaten in large portions can raise blood sugar. Use portion control strategies, such as measuring cups or portioning your plate into sections, to stay mindful of how much you’re eating.
Be Cautious of Sugar-Free Foods. Many sugar-free products use alternative sweeteners like sugar alcohols (xylitol, sorbitol, or mannitol), which may have a minor impact on blood sugar but still contribute calories. Foods labeled "sugar-free" are not necessarily "calorie-free" or "carbohydrate-free," so moderation is still essential.
Know Your Carbs. Carbohydrates come from various sources, including grains, fruits, starchy vegetables, milk and dairy products, and processed foods such as sweets and desserts. Since carbohydrates have the most immediate impact on blood sugar levels, knowing where carbs are coming from is crucial to managing portion sizes and balancing them with protein and fat to minimize spikes in blood sugar.
Drink Alcohol in Moderation: Alcohol can have a complex impact on blood glucose levels, sometimes leading to hypoglycemia (low blood sugar) if consumed without food. If you drink alcohol, be mindful of your blood sugar levels when consuming alcohol.
Move After Meals: A light walk after meals can help lower post-meal blood sugar spikes by making your muscles more insulin-sensitive. Just 10-15 minutes can make a difference!
Featured Recipe
Turkey Chili Stuffed Sweet Potato
4 small sweet potatoes
2 Tbsp olive oil (divided)
2 cloves garlic (minced)
¼ cup carrots (shredded)
2 stalks celery (small diced)
1 small yellow onion (small diced)
1 red bell pepper (small diced)
1 tsp chili powder
½ tsp dried oregano
½ cup lentils
8 oz low-sodium or no-added-salt tomato sauce (8 oz. can)
3 cups low-sodium chicken broth
½ pound ground turkey
⅓ cup reduced-fat shredded cheddar
Instructions:
Preheat the oven to 400 degrees F. Prick the potato skins and place them on a baking sheet. Bake for 60 minutes or until soft all the way through.
Heat a large pot over medium heat. Add garlic, carrots, celery, onion, bell pepper, spices, and 1 Tbsp of olive oil. Cook, stirring occasionally, until softened, 4–5 minutes.
Add lentils, tomato sauce, and broth. Bring to a boil, reduce heat to low, and simmer for 30 minutes until lentils are soft.
When the chili is almost done, heat a skillet over medium heat. Add the remaining olive oil and turkey. Cook, breaking apart with a spoon, until crumbly and browned. Add to the soup for the last 10 minutes.
Carefully slice each sweet potato open and mash the insides. Spoon 1 cup chili over each potato, then top with 2 Tbsp cheese.
4 Servings. 1 sweet potato and 1 cup of chili per serving
Nutrition Facts: 400 calories, 15 grams fat, 480 mg sodium, 41 grams carbohydrates, 11 grams fiber, 27 grams protein