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Close to 50 percent of all US adults have diabetes or prediabetes—conditions where blood sugar levels are higher than normal. High blood sugar levels can cause a harmful chain reaction involving an overworked pancreas pumping too much insulin into cells that eventually become resistant. Over time, high blood sugar can lead to weight gain, prediabetes, diabetes, heart disease, and/or a stroke.1
Your doctor can give you a fasting blood sugar test to find out if you’re at risk. Tests must be given while fasting to find out which of the following levels represents your blood sugar.
- Normal blood sugar levels: 99 mg/dl or lower
- Prediabetes: 100 to 125 mg/dl
- Diabetes: 126 mg/dl or higher
Certain lifestyle changes may help reduce the risk. Here are some dos and don’ts to help maintain healthy blood sugar levels.
Do
- Get moving. Exercise may help lower your blood sugars and increase insulin sensitivity so cells can make better use of the sugar. Learn more about small steps that can increase activity.3
- Pick the right fats. In a study, prediabetics who ate monounsaturated fats (MUFAs) such as olive oil, avocados, and nuts had better insulin sensitivity, allowing the cells to process blood glucose more effectively and reducing blood sugar. Get the facts about fats. 4
- Eat balanced meals. Avoid all-carbohydrate meals by balancing with protein or fat to help slow the breakdown of carbs and delay their absorption. This helps prevent glucose spikes after eating. Try our Spiced Pork with Fennel-Broccoli Slaw and Yogurt Sauce for a balanced meal. Here are some more carb smart recipes to try. 5
- Eat more fiber. Fiber gives us a full and satisfied feeling after eating. The recommendation for most adults is 28 grams of fiber per day. We still don’t seem to get enough, so any increase in fiber can be beneficial.6 Our Eggplant Roulades recipe has 6 grams of fiber per serving and is perfect for your next party or family gathering.
- Get more ZZZs. Not getting enough sleep at night may increase your risk of developing type 2 diabetes. A research study showed that getting less than five hours of sleep a night increased the risk of progressing from prediabetes to type 2 diabetes as compared to getting seven hours. Lack of sleep can also affect your hunger hormones, causing you to eat more. Here’s more sound sleep advice.7
Don’t
- Pack on pounds. Losing 5–7% body weight may reduce the risk of type 2 diabetes while also improving blood pressure and cholesterol. For example, a 200-pound person can lose 10–14 lbs to reduce their risk.8 You can always challenge yourself to lose more. See it as a journey rather than just a destination. You’ll learn new eating and activity habits to help you maintain weight loss over time.9
- Use only supplements. Supplements may claim to lower blood sugar levels, but they could also cause side effects like hypoglycemia (low blood sugar levels) or hyperglycemia (high blood sugar levels). Cinnamon, alpha-lipoic acid, vitamin D, and chromium are marketed to help with blood sugar control, but research is inconclusive. If you decide to take a vitamin, mineral, or dietary supplement, speak with your healthcare provider first.10
For the love of you.
Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we’re in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.
Sources
1 U.S. Department of Health & Human Services (HHS). The Surprising Truth About Prediabetes. Centers for Disease Prevention and Control (CDC). June 11, 2020.
2 U.S. Department of Health & Human Services (HHS). Diabetes Tests. Centers for Disease Prevention and Control (CDC). August 10, 2021.
3 Jadhav, Radhika Aditya, Animesh Hazari, Ashma Monterio, Sampath Kumar, and Arun G. Maiya. Effect of Physical Activity Intervention in Prediabetes: A Systematic Review With Meta-Analysis. Journal of Physical Activity & Health Impact Factor 14, no. 9 (September 2014): 745-55.
4 Errazuriz, Isabel et al. Randomized Controlled Trial of a MUFA or Fiber-Rich Diet on Hepatic Fat in Prediabetes. The Journal of Clinical Endocrinology & Metabolism 102, no. 5 (May 1, 2017): 1765-74.
5 Joslin Diabetes Center. What Impacts Glucose Levels in Your Diet. March 26, 2021.
6 American Diabetes Association. Types of Carbohydrates. October 4, 2021.
7 Kim, C-W, Y. Chang, E. Sung, and S. Ryu. Sleep Duration and Progression to Diabetes in People with Prediabetes Defined by HbA1c Concentration. Epidemiology. July 22, 2017.
8 Mayo Foundation for Medical Education and Research (MFMER). Prediabetes. Mayo Clinic. September 22, 2020.
9 U.S. Department of Health & Human Services (HHS). Losing Weight. Centers for Disease Prevention and Control (CDC). August 17, 2020.
10 American Diabetes Association. Vitamins & Diabetes. October 4, 2021.
