Diabetes is a chronic condition that results in high blood sugar levels. This occurs because the pancreas does not produce enough insulin, which regulates blood sugar. The most common types of diabetes include type 1, type 2, and gestational diabetes. Although type 1 diabetes is not preventable, typically type 2 diabetes is preventable, and the risk for gestational diabetes can be significantly reduced. Adjusting lifestyle can lower the risk for preventable diabetes by up to 70%!
Understanding the process
Insulin is a hormone that is released by the pancreas when we eat. Our food breaks down into glucose, a sugar, and insulin helps move the sugar from the blood into our cells so it can be burned for energy. When a person consistently has excess body fat, eats a poor diet, and is not physically active, insulin is not signaled properly. The pancreas begins producing insulin in overtime mode and can eventually become exhausted. This is when prediabetes and/or diabetes develop. When this process occurs, sugar accumulates in the bloodstream, so the body tries to flush it out in other ways. The body may try to release excess sugars through urination and by filtering blood through the kidneys. Multiple systems in the body are forcibly overworked and can begin to become damaged.
Why Nutrition Matters
Lifestyle modifications with nutrition habits, physical movement, stress management, and sleep quality can significantly improve diabetes prevention. Diet and nutritional intake are the most direct ways to prevent diabetes. One approach may be to monitor macronutrient intake. For example, carbohydrates break down into sugar, but not all carbohydrates behave the same way.
- Carbohydrates: Simple and refined carbohydrates, which are in foods such as white bread, soda, candy, and white rice, break down into sugars very quickly. This can cause a quick spike in blood sugar and causes a greater need for a surge of insulin. However, foods that contain complex carbs such as beans, lentils, whole grains, and vegetables that contain fiber allow for slower digestion, and insulin can respond more steadily.
- Protein : Examples of foods that contain protein are meat, fish, poultry, tofu, eggs, and Greek yogurt. Protein does stimulate insulin to be released from the pancreas because it is an amino acid, however, it does not cause a significant spike in glucose. Therefore, it is a good option to regulate metabolic balance.
- Fats: Fats also do not cause a significant blood sugar response. In addition, there is not much of an insulin response when healthy fats are eaten. However, consuming higher amounts of unhealthy saturated fats can have a negative impact on cell signaling and contribute to insulin resistance. Pairing certain foods together, such as eating carbohydrates alongside protein, healthy fat, or fiber, is a good strategy to slow digestion and prevent sharp insulin spikes. A balanced meal typically is comprised of between 45-60% carbohydrates, 20-35% fats, and 10-35% protein.
Meal Timing
Eating meals in a particular sequence, such as eating non-starchy vegetables and proteins before carbohydrates, is also a good way to lower the post-meal insulin response. In addition to meal sequencing, when you eat throughout the day matters. Insulin sensitivity is highest in the morning. That means the insulin signaling responds best at that time. Ideally, eating within an hour to an hour and a half after waking will help stabilize blood sugar best. Breakfast or lunch should be your bigger meal of the day to allow for glucose to clear sufficiently. Spacing main meals between 4-5 hours apart helps for blood sugar to settle between eating windows. Not eating at least 2-3 hours before bedtime is recommended to reduce blood sugar spikes.
Exercise
Exercise improves insulin sensitivity and the way sugar is processed by the body. Exercise is the second most effective holistic method for reducing the risk of diabetes. Regular physical movement can reduce the risk of developing type 2 diabetes by 42-58%! When you exercise, sugar is pulled into the muscles from the blood without even needing the work of insulin. Muscles also help to store glucose to preserve it for energy, so the more muscle mass you have, the more space your body has made to store and burn energy! Additionally, as we discussed before, excess body fat is a huge culprit for insulin resistance; therefore, regular physical activity burns calories and helps to reduce excess body fat. Incorporate aerobic exercise and strength training into your weekly routine to maximize these benefits. Additionally, during instances of prolonged sitting, try to break up sitting periods by standing and moving around for a few minutes about every 30 minutes.
Does Stress Matter?
Stress matters for diabetes prevention because elevated stress levels affect the way our hormones function. Chronic stress elevates cortisol and glucagon levels, which worsen insulin resistance and cause spikes in blood sugar. When sleep quality is poor, hormones can also become dysregulated and cause disruptions. Maintaining mindfulness practices, practicing good sleep hygiene, and reducing emotional stress calms the sympathetic nervous system and allows our body systems to function well.
Some Easy Tips to follow
- Sequence meals: Eat fiber first, proteins and healthy fats second, carbohydrates last
- Take post-meal walks: walk for 10-15 minutes after eating
- Incorporate restorative breaks: Allow for 10 minutes a day to calm the sympathetic nervous system
Magdelene Plonka is one of the personal chefs in our Chicago branch of Friend that cooks. She has a degree in Holistic Nutrition and is passionate about her journey towards better nutrition, not only for her clients, but for herself and her family as well.