Understanding Diabetes: A Step-By-Step Guide to Managing Your Health

Navigating Your Diabetes Journey

OK, so you’ve now heard the dreaded word “Diabetes.” Your healthcare provider is discussing your current health condition. First, don’t panic, but do take it seriously! One in nine adults globally lives with this diagnosis, and 90% of these cases are type 2 Diabetes, which is CURABLE.

In hopes of steering you away from the rabbit hole you might be tempted to jump into, I’m going to help you slow down. We will approach this one aspect at a time. As the old adage goes, “How do you eat an elephant?” “One bite at a time.” I’m going to provide you with an eating plan that you can start almost immediately. This plan can help you see improvements in your glucose levels and avoid dangerous blood sugar spikes.

Understanding Blood Sugar Levels

This statement may seem out of place, but I want you to hear this now, especially if you're new to Diabetes Land. Your blood glucose or sugar levels being high is not the problem; having consistently high blood sugars is a significant and dangerous issue. So, it's time to lower these levels and work to keep them down. I'm here to help you.

The Impact of Carbohydrates on Blood Sugar

Blood glucose levels rise due to carbohydrates—yes, ALL carbohydrates. This includes not just cakes, cookies, and sodas but also bread, pasta, white potatoes, and even fruit. Do you have to give up these foods? No, not necessarily, but you do need to modify and change some things. It's crucial to learn the difference between simple carbohydrates and complex carbohydrates.

Simple vs. Complex Carbohydrates

Simple carbohydrates are often viewed as “junk food.” Unfortunately, overly processed foods are a staple in American diets. In contrast, complex carbohydrates are found in whole-grain foods, vegetables, and beans. These contain fiber, which slows the absorption of glucose when it enters your bloodstream.

Incorporating healthy fats and proteins can also help slow the entry of glucose into your bloodstream. By pairing a serving of complex carbohydrates with a healthy fat and protein at each meal, you should notice a satisfying improvement in your numbers over time.

Adding a green vegetable, such as broccoli or a spinach salad, can lead to even better results. It’s important to consider the overall quality of your diet, and I encourage you to choose foods that nourish your body.

Portion Control is Key

Portion control is crucial when managing diabetes. If you find yourself feeling hungry outside of mealtime, opt for a snack rich in protein and fiber. Healthy choices could be apple slices with peanut or almond butter or a handful of almonds paired with a piece of cheese. Both protein and fiber are highly satiating and do not cause blood sugar spikes.

Making Smart Choices

Do not overcomplicate things if you can help it. Simply pick and choose from the attached food list, paying attention to portion sizes. Have fun with your food choices, feel better, and aim to live longer!

A Community Approach

If you enjoy this blog post, please let me know if you’d like to hear more about simpler ways to manage a complex illness. Sharing experiences and strategies can be beneficial in navigating Diabetes Land together. I’m committed to providing you with upcoming recipe ideas and straightforward adjustments. Remember, it’s about making changes one bite at a time.

Resources for Further Learning

For more guidance on portion sizes, visit Scripps Health's Portion Size Guide. This resource can be invaluable as you work towards better diabetes management.

Best Wishes,

Kimberly Hilton

Living in Diabetes Land for over 40 years