2 Nutrients That Impact Blood Sugar

Beyond Carbs: Experts Highlight Overlooked Nutrients for Blood Sugar control

Washington, D.C. – For the 34.1 million Americans living with diabetes, navigating dietary choices can feel like a minefield. While carbohydrates rightly claim the spotlight for their direct impact on blood sugar, experts are urging a more holistic approach, emphasizing the often-overlooked roles of saturated fat and sodium in managing this chronic condition.

the American diabetes Association (ADA) advocates for a balanced eating pattern, stressing the importance of limiting foods high in saturated fat and sodium. This recommendation isn’t just about overall health; it’s about optimizing blood sugar control.

The Saturated Fat Connection

Saturated fats, typically solid at room temperature, are abundant in animal products like cheese, butter, milk, and meat, as well as some plant-based oils like coconut oil. While debates continue regarding the nuances of saturated fat intake,a high consumption has historically been correlated with an increased risk of heart disease,a meaningful concern for individuals with diabetes.

However, the impact of saturated fat extends beyond cardiovascular health. “Saturated fat,especially from meat and dairy,can increase insulin resistance,making it harder to manage glucose levels,” explains Kathy Levin,a registered dietitian,diabetes educator,and founder of nutritiously Simple. “Fat does not raise blood glucose directly the way carbohydrates do, but it can effect blood glucose in terms of digestion of food, insulin sensitivity and overall metabolic health.”

Insulin resistance occurs when the body struggles to effectively use insulin, a hormone vital for ushering glucose from the bloodstream into cells for energy. This forces the pancreas to work harder,possibly leading to elevated blood sugar levels.

Lauren Plunkett, a registered dietitian and certified diabetes care and education specialist, further elaborates on this interaction: “Dietary fat profoundly impacts insulin action over time. In the short term, the initial insulin response is often slower and lower, but the total insulin needed may still be significant, depending on the fat type and amount.” This is particularly relevant for individuals relying on insulin injections or pumps to regulate their blood sugar.

The American heart Association recommends limiting saturated fat intake to less than 6% of total daily calories for optimal heart health. levin suggests a similar target for those managing diabetes, advising, “For somebody consuming 1500 calories, that would be about 16 grams or less a day. Look at the nutrition facts label, and aim for saturated fat as close to zero as possible.”

Pro tip: Focus on replacing saturated fats with unsaturated fats from sources like avocados, nuts, seeds, olive oil, and fatty fish like salmon. The omega-3 fatty acids found in salmon can also help combat chronic inflammation, a common issue in diabetes.

Sodium’s Indirect Influence

the current Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 milligrams per day for healthy adults. This recommendation holds true for people with diabetes, unless they have other health complications like high blood pressure or kidney disease.

While exceeding this amount won’t directly cause blood sugar to spike, it can contribute to hypertension (high blood pressure), a major risk factor for type 2 diabetes.High blood pressure affects nearly 80% of adults with diabetes.

While the exact relationship between sodium and blood sugar remains under investigation, emerging research suggests a link.One study indicated that treatments aimed at balancing sodium levels were associated with improved recovery and survival rates in individuals hospitalized with hyperglycemia (high blood sugar).

“Highly processed, salty foods often contain refined carbs, and additives that [may] increase systemic inflammation and worsen insulin resistance,” Levin notes. “Choosing lower-sodium, whole food options supports both stable blood sugar and reduced inflammation.”

The Counterargument: Are All Saturated Fats Created Equal?

While limiting saturated fat is generally advised, some argue that certain types of saturated fats, like those found in coconut oil, may not be as detrimental as others. Though, current scientific consensus, including recommendations from the American Heart Association and the ADA, still favors limiting overall saturated fat intake. More research is needed to fully understand the nuanced effects of different types of saturated fats.

Beyond Diet: A Multifaceted Approach

Managing blood sugar effectively requires a extensive strategy encompassing diet, exercise, stress management, and professional guidance.

Move Your Body: Regular physical activity enhances insulin sensitivity and lowers blood sugar levels, sometimes for up to 24 hours after exercise.
Manage Stress: Chronic stress can fuel insulin resistance and weight gain. Develop healthy coping mechanisms like deep breathing exercises, meditation, or spending time in nature. “Stress can have long-lasting glucose-raising effects,” Plunkett warns.
Work With a Professional: A certified diabetes educator or registered dietitian can provide personalized guidance and support.
Eat More Fiber: Fiber-rich foods promote insulin sensitivity, reduce inflammation, and slow down sugar absorption. “Fiber-rich foods are naturally low in fat and contribute to insulin sensitivity, particularly by decreasing inflammation. Higher fiber diets are well known for decreasing a person’s risk of developing metabolic disease and lowering hemoglobin A1C levels (three-month average of blood sugar),” says Plunkett.

Did you know? Legumes,like lentils,chickpeas,and edamame,are excellent sources of both protein and fiber,making them a smart choice for managing blood sugar and reducing inflammation.

The Takeaway

successfully managing diabetes requires a more nuanced approach than simply counting carbohydrates.Paying attention to saturated fat and sodium intake, while prioritizing a balanced diet rich in whole, plant-based foods, is crucial for maintaining healthy blood sugar levels and preventing complications.

FAQ: Blood Sugar and Diet

Q: What foods should I avoid to control my blood sugar?

A: Limit foods high in saturated fat (fatty meats, full-fat dairy, fried foods), sodium (processed snacks, fast food), and refined carbohydrates (white bread, sugary drinks).

Q: How much saturated fat should I eat if I have diabetes?

A: Aim for less than 6% of your total daily calories from saturated fat. For a 2,000-calorie diet, this is about 13 grams.

Q: How can I lower my blood sugar naturally?

A: Engage in regular physical activity, manage stress through relaxation techniques, eat a fiber-rich diet, and prioritize whole, unprocessed foods.

Q: Does sodium directly affect blood sugar levels?

A: While sodium doesn’t directly spike blood sugar, high sodium intake can lead to high blood pressure, a major risk factor for type 2 diabetes.

Q: What are some healthy snack options for people with diabetes?

A: Good choices include a handful of nuts, greek yogurt with berries, a hard-boiled egg, or vegetable sticks with hummus.