What’s On Your Plate Matters!

For the 34.1 million Americans grappling with diabetes, a burning question is often, "What can I eat?" While carbohydrates steal the spotlight due to their direct impact on blood sugar levels, other nutrients—specifically saturated fat and sodium—wield significant influence in the management of this condition, according to dietitians.

Saturated Fat: A Hidden Threat

Saturated fats, typically found in meats, dairy, and certain plant oils like coconut oil, may seem harmless at first glance. However, excessive consumption can escalate the risk of heart disease, which people with diabetes are already predisposed to. Even though saturated fat doesn’t spike blood sugar as carbs do, it can exacerbate insulin resistance, making it challenging for glucose to enter cells. Kathy Levin, a registered dietitian, warns that these fats can hamper glucose management, suggesting a cap of just 10% of daily calories—around 16 grams for a 1500-calorie diet.

Sodium: The Silent Saboteur

While the impact of sodium on blood sugar may not be direct, its potential to contribute to hypertension—a key risk factor for type 2 diabetes—cannot be overlooked. Aim for a sodium intake of less than 2,300 mg daily. Many high-sodium foods are also rich in saturated fats, creating a double whammy for blood sugar management. Levin emphasizes substituting processed foods with low-sodium, whole foods to counteract inflammation and maintain balanced blood sugar levels.

Smart Strategies for Blood Sugar Control

Managing diabetes is a holistic endeavor. Beyond watching your intake of saturated fat and sodium, consider these tips:

Get Moving!

Exercise performs wonders for blood sugar control, improving insulin sensitivity and lowering hemoglobin A1C levels. Find a physical activity that excites you and ease into it, always consulting a doctor if you’re new to exercise.

Stress Management is Key

Chronic stress can be a sneaky contributor to insulin resistance. Activities like deep breathing and mindful walking can help reduce stress hormones and support metabolic health.

Professional Guidance Goes a Long Way

Whether newly diagnosed or managing for years, collaborating with a diabetes professional can provide personalized strategies tailored to your unique needs.

Fiber: Your New Best Friend

High-fiber foods not only support insulin sensitivity but also curb blood sugar spikes. Incorporate legumes, whole grains, fruits, and veggies into your diet. Levin suggests aiming for 30 different plant foods each week to bolster your nutrient intake.

Don’t Forget Other Factors

Consider sleep habits, smoking, and medication as they also affect blood sugar. Tools like continuous glucose monitors can help you stay on top of fluctuations and tailor your management plan.

The Bottom Line: Balance is Key!

When it comes to diabetes, carbs are just one piece of a larger puzzle. By paying close attention to saturated fats, sodium, and fiber, and adopting a balanced, whole-food-based diet, you can effectively manage your blood sugar and improve your overall health!