Diabetes Awareness Month: Balance Blood Sugar
Every year in November, we recognize Diabetes Awareness Month. November serves as a reminder to engage in blood sugar-friendly eating habits and exercise patterns. Read along to review the science behind diabetes and learn practical tips for improved blood sugar health, all from a registered dietitian.
Before we dig into the science, here’s the main takeaway you must remember:
Nutrition for blood sugar health does not involve cutting out carbohydrates entirely. Yes, you may need to reduce the quantity of refined carbohydrates you eat or swap them out for complex carbohydrates that contain fiber. But please hear loud and clear: the goal is not to eliminate carbohydrates. Our bodies need carbs for energy!
Diabetes reaches a wide range of ages and stages: Type 1 (T1) diagnosed earlier in life, Gestational during pregnancy, Pre-Diabetes or Type 2 (T2) sometime in adulthood. First, let’s cover the differences between T1 and T2:
T1: Pancreas can no longer produce insulin. Without insulin as a “key,” the body’s cells cannot “unlock” to let glucose inside. Therefore, glucose (“sugar”) stays in the bloodstream, resulting in “high blood sugar.”
T2: Body’s cells lose sensitivity to insulin, meaning cells are less responsive to insulin as a “key.” Therefore, more glucose stays in the bloodstream. Glucose is supposed to be an energy source for the body’s cells, but without insulin glucose is “locked out.”
Gestational diabetes occurs during pregnancy and is most like T2, with cells losing sensitivity to insulin. Pre-Diabetes is the precursor to T2, as your body begins losing its sensitivity to insulin. Poor blood sugar management in either of these conditions may lead to future health complications.
Now, how does diabetes begin? Developing T1 or T2 usually means you have inherited a likeliness to develop diabetes (genetic component). In T1, something in your environment triggers the condition to begin. For example, researchers believe that living in a cold climate may be a trigger for T1. There are also some factors that decrease T1 risk, such as being breastfed as a baby.
T2 seems to be more genetically linked, in comparison to T1. However, environmental factors, such as lifestyle, are still influential in developing T2. It’s possible that shared genetics and shared lifestyles within family units may cause the genetic link of T2 to appear stronger. Consider this sample combination of factors in T2 development:
Genetics: Obesity is a major risk factor for developing T2 and often runs in families
Lifestyle: Family members tend to follow similar exercise and eating routines
You’ve completed your science lesson for the day! Now, what should we do with this information? Is there any good news in terms of application?
Yes! It is possible to delay or prevent T2 by making some lifestyle changes.
Maybe you’ve been told you have Pre-Diabetes. Or maybe right now you are at very low risk for diabetes. Wherever you are, there are a few things you can start doing to help secure continued blood sugar health. Today we’ll focus on two key habits: exercise and nutrition.
Exercise
Key Benefits: An active body’s cells are more sensitive to insulin, meaning you will have lower blood sugar levels as a result. Most people agree that exercise generally makes them feel better, so it’s always great to make a goal to increase exercise.
Key Starting Tips: Remember that every little bit is progress. Sedentary job with little to no intentional exercise currently? Start by adding a planned 10-minute walk daily. Bonus if you add the walk after a mealtime, to help your muscles use the glucose circulating in your body. Already exercise for 60 minutes 2-3x per week? Consider swapping out the types of exercise you do, to continue gaining endurance and strength.
Nutrition
Key Benefits: Filling your plate with non-starchy veggies, lean proteins, and quality carbohydrates can keep your blood sugars in check and taste great. Reducing and/or eliminating refined carbohydrates can help slow your body’s blood sugar response at mealtimes.
Protein doesn’t really affect blood sugar, but it’s important to eat protein at every meal and snack time.
Fiber and fat both help to slow digestion and reduce blood sugar spikes.
Please remember, nutrition for blood sugar health does not mean cutting out carbohydrates entirely. It means focusing on complex carbohydrates, the ones that contain fiber! (Like potatoes, sweet potatoes, corn, black beans, green peas, lentils, whole grain foods, and fruit.)
Key Starting Tips: Treat your current routine as your starting point. Do you mostly eat refined grains (white bread, regular pasta, flour tortillas, white rice, regular pancake/waffle mix, baked goods made with all-purpose flour, etc.)? Try swapping one product each week, such as trying whole wheat pasta or 100% whole grain cereal or baking with whole wheat flour.
Do you eat and/or drink sugary products that list ‘Added Sugars’ on their nutrition facts labels? And yes, this does include foods and beverages with honey, agave nectar, and pure maple syrup. Try stevia or monk fruit as alternative sweeteners that won't cause blood sugar spikes.
Diagnosed with Pre-Diabetes following a recent lab draw? Consider meeting with a registered dietitian to talk through personalized nutrition and exercise goals that may help you prevent T2 in the future. If you’ve been diagnosed with Gestational diabetes, you may find it helpful to see a registered dietitian or certified diabetes educator during your pregnancy.
Learn more about prevention or management after a diagnosis: diabetes.org
Find recipes and learn about blood sugar-friendly meal planning: diabetesfoodhub.org
Hannah Kirtley MMN, RDN, LMNT
Master of Medical Nutrition; Registered Dietitian Nutritionist; Licensed Medical Nutrition Therapist