Written By BaySport Nutritionist: Elizabeth Wolfe, M.S., RDN
November is National Diabetes Month, established to raise awareness of a disease that affects millions of people. According to the CDC, 1 in 10 Americans has type 2 diabetes, while 1 in 3 has prediabetes.
Studies have found that up to 70% of people with prediabetes go on to develop type 2 diabetes. Developing diabetes may seem beyond your control, but diet and physical activity play an important role in its prevention and management. In fact, changing your diet and exercise habits has been shown to play an integral role in reversing prediabetes.
Below are some simple steps you can take, whether you have type 2 diabetes or prediabetes, or simply want to reduce your risk of developing diabetes.
Simple Steps to Improve Blood Sugar and Decrease Diabetes Risk
Increase fiber intake. Adding more fiber to your diet may improve insulin sensitivity and slow sugar absorption. Fiber is found in many plant-based foods, including fruits, vegetables, nuts, seeds, and beans. Try filling your plate with more of these foods.
Reduce refined carbohydrates and added sugars. Reducing these carbs can help limit blood sugar spikes after eating and reduce insulin resistance. Refined grains include foods such as chips, crackers, white bread, pasta, and white rice. French fries and baked goods made with white flour are additional examples of refined-carbohydrate foods.
Eat more meals prepared at home. Eating out less often is an easy way to take control of what’s on your plate. It can also make it easier to include more whole foods and fewer refined carbohydrates.
Exercise regularly. Regular exercise, including cardio and strength training, can positively affect blood glucose levels. When muscles work, they use glucose from the blood for energy.
Walk after meals. In addition to regular exercise, studies have found that even 2 to 5 minutes of light walking after a meal may help smooth out post-meal glucose levels; 15 to 30 minutes may be even more effective. Moving within 90 minutes of eating allows your muscles to use glucose still in the bloodstream, which may help reduce blood sugar spikes.
Elizabeth Wolfe is a Registered Dietitian Nutritionist with a Masters in Nutrition Science. She is a member of the Academy of Nutrition and holds a Certificate of Training in Integrative & Functional Nutrition. Elizabeth enjoys counseling clients to help them find ways to meet their health and nutritional goals while still meeting the demands of work. She has counseled a wide range of clients from those who are interested in losing weight or eating healthier to those with specific health issues and dietary needs. Elizabeth has three "almost grown" children and likes spending her free time hiking with her husband and two dogs.