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, lower-calorie foods like vegetables, lean proteins, and whole grains.
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 whole grains, 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, whole grains, and bran cereals.
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 (such as brown rice, whole-wheat bread, or oatmeal).
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 whole-grain breads, pastas, and cereals instead of refined versions.
Instead of processed snacks like chips or cookies, snack on fresh fruit, raw veggies, or a handful of nuts.
#5. Eat Regular, Balanced Meals: Eating regular, balanced meals is key to managing blood sugar levels. A balanced meal should contain protein, carbohydrates, and healthy fats, emphasizing portion control.
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.