Diabetes-Now What?

OK, so you’ve now heard the dreaded word “Diabetes,” and your healthcare provider is discussing you and your current health condition. First, don’t panic, but do take it seriously! 1 in 9 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 and approach it differently, focusing 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 to see improvements in your glucose levels and avoid dangerous blood sugar spikes.

This statement may seem out of place in what should be a seamless flow of words. Still, I want you to hear this now, if you're new here to Diabetes Land: your blood glucose or sugar levels being high is not the problem; having high blood sugars consistently is a significant and dangerous problem. So, it's time to lower these levels and work to keep them down; I'm here to help you.

Blood glucose levels rise due to carbohydrates—yes, ALL carbohydrates—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. You will need to learn the difference between simple carbohydrates and complex carbohydrates.

Simple carbohydrates are often viewed as your “Junk food,” and, unfortunately, overly processed foods are a staple in American diets. 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. Other foods that can also slow the entry of glucose into your bloodstream include healthy fats and protein. By pairing a serving of complex carbohydrates with a healthy fat and protein at each meal, you should start to 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 on your glucose meter or continuous glucose monitor (CGM). 

Portion control is crucial. If you find yourself feeling hungry outside of mealtime, instead of reaching for carbohydrates, choose a snack rich in protein and fiber, such as 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.

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

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. Look for upcoming recipe ideas and straightforward ways to make adjustments to your life, one bite at a time.

Best Wishes,

Kimberly Hilton, 

 Living in Diabetes Land for over 40 years