6 Ways to Reduce Insulin Resistance for Better Blood Sugar, According to Dietitians

From eatingwell.com

These lifestyle strategies are small but mighty! 

KEY POINTS

• Eat more fibre-rich foods to help improve insulin sensitivity and support blood sugar balance.
• Engage in regular exercise to help muscles use glucose efficiently and boost insulin sensitivity.
• Prioritise sleep, reduce stress and gradually lose weight to help reverse insulin resistance.

Insulin resistance is an often-overlooked condition that is a precursor to a host of metabolic conditions, especially prediabetes and diabetes.

Centers for Disease Control and Prevention. About Insulin Resistance and Type 2 Diabetes.

The good news is there are ways to protect against and even reverse insulin resistance. That’s important because cells rely on insulin around the clock to effectively use glucose for fuel. Plus, reversing insulin resistance can reduce your long-term risk of many chronic illnesses.

Read on to learn all about insulin resistance, how it impacts your blood sugar levels, and the best ways to naturally prevent it.

1. Eat More Plants

Eating more whole, fibre-rich plant foods like beans, lentils, whole grains, leafy greens, vibrant veggies, nuts and seeds is one of the best things you can do to help your body use insulin more efficiently, says Los Angeles-based dietitian Vandana Sheth, RDN, CDCES, FAND. “These foods offer a powerful combination of fibre, antioxidants and anti-inflammatory compounds which help with blood sugar balance and support insulin function,” says Sheth. 

What makes fibre so special? “Dietary fibre slows down the digestion process,” says Dru Rosales, M.S., RD. “As a result, it helps to control blood sugar and cholesterol levels, both of which lead to improved insulin sensitivity.” 

2. Reduce Saturated Fat 

“Excess dietary fat, particularly saturated fat, breaks down into fatty acids and accumulates in your muscle and liver,” says Lauren Plunkett, RDN, LD, CDCES, a registered dietitian and certified diabetes care and education specialist. “These fatty acids stick together and harden the cell wall, which causes insulin resistance.” That, in turn, prompts glucose to accumulate in the bloodstream, resulting in high blood sugar.

High-saturated-fat foods include red and processed meats, full-fat dairy, cream, butter, desserts, baked goods and fried foods. While you don’t have to avoid these foods entirely, it’s wise to have a goal to limit saturated fat to less than 10% of your daily calories. “Intakes greater than this have been shown to increase LDL cholesterol, which is a risk factor for heart disease and type 2 diabetes,” says Rosales.

3. Move Your Body Daily 

There are several ways physical activity helps with insulin resistance. Working muscles need lots of glucose for fuel. When you exercise, your muscles take up glucose and remove it from the bloodstream, whether insulin is available or not. In addition, exercise makes muscle cells more sensitive to insulin. And it helps you build more muscle tissue overall.

What’s the best exercise? The answer is the type you enjoy and can stick to. Aim for 150 minutes of moderate aerobic activity each week, or bump the intensity up to vigorous and shoot for 75 minutes per week. This might look like brisk walking, swimming, biking or jogging. Plus add two days of resistance exercise and some stretching. 

4. Prioritize Sleep 

“Research has shown that sleeping less than the recommended seven hours per night is associated with insulin resistance,” says Rosales. “In addition, [poor] sleep duration and quality are both considered risk factors for type 2 diabetes.”

If you’re not getting seven hours per night, start by going to bed 15 minutes earlier than usual. Once you get acclimated to that, increase by 15 minutes until you hit your goal.  

5. Be Mindful of Stress 

Not all stress is bad, but too much chronic stress can increase insulin resistance. Why? Chronic exposure to stress encourages your body to produce higher levels of stress hormones like cortisol, which can impair glucose metabolism. If this becomes chronic, it can lead to insulin resistance. And when excess stress impairs sleep, it can throw you into a vicious cycle, making things even worse. 

To reduce stress, start small by incorporating activities you enjoy doing. For example, you may try journaling, deep breathing, walking, art, prayer, meditation, yoga, tai chi or any other mindfulness activities that you find soothing.  

6. Consider Weight Loss 

If you are living with overweight or obesity, losing even a small amount of your body weight can increase your insulin sensitivity and help prevent type 2 diabetes, says Rosales. Weight loss is so powerful that research has found that people at high risk for diabetes may reduce their chances of developing diabetes by 58% after losing 5% to 7% of their body weight.

Of course, weight loss can be difficult, especially if you’ve tried to lose weight before only to gain it back. It can be helpful to think “slow and steady” and understand that plateaus will happen. When they do, consider reaching out to a registered dietitian or certified diabetes educator, who can help you find realistic, lasting lifestyle changes to continue to lose weight and keep it off. 

What Is Insulin Resistance? 

Insulin is a hormone produced by your pancreas that helps move glucose from your blood into your muscles, fat cells and liver for energy. However, sometimes, things like weight gain, genetics or a sedentary lifestyle can cause our cells to undergo changes that impair their ability to use insulin effectively. In response, the pancreas produces even more insulin, leading to a vicious cycle known as insulin resistance. Over time, if this cycle becomes chronic, the insulin-producing cells of the pancreas become overworked and lose function, potentially leading to prediabetes or even diabetes.

The encouraging news is, it is often possible to reverse insulin resistance with the diet and lifestyle changes we’ve shared. If you’re not sure where to start, try the tip you find easiest to manage. Then, once you’ve mastered that, try another. Little by little, these small changes can yield meaningful results.

Our Expert Take

You can naturally prevent or reduce insulin resistance with diet and lifestyle changes. Strategies like eating more fibre and less saturated fat, exercising, getting adequate sleep, reducing stress and losing weight—if indicated—can all help your body use the insulin it makes more efficiently. 

These strategies are so effective that when done consistently, they may even reverse insulin resistance, which can prevent, delay and treat diabetes. And it’s never too late to get started. Stack small, consistent changes one day at a time to stay motivated, and reach out for professional help for support and guidance if you feel stuck.

https://www.eatingwell.com/ways-to-reduce-insulin-resistance-for-better-blood-sugar-12077246

Type 2 diabetes over time: What to expect as you age

From mcpress.mayoclinic.org

By Jessica R. Wilson, M.D.

Type 2 diabetes is one of the most common chronic conditions in the U.S. The way it affects each person, however, often varies substantially.

If you have type 2 diabetes, your age and the length of time since you were diagnosed are two major factors likely to influence your condition. Understanding these factors and anticipating changes can help you and your care team create a diabetes management plan that offers you ideal support now and for years to come.

How insulin production and insulin resistance change over time

When you eat food, your body breaks it down into a type of sugar called glucose. Glucose is fuel for your body’s cells. It enters your blood and gets into your cells with help from a naturally occurring hormone called insulin.

All forms of diabetes stem from an insulin issue. If you have type 2 diabetes, your body either doesn’t make enough insulin, can’t use insulin effectively or both. This causes glucose to build up in your blood. If your blood glucose level is too high, too often, it can cause issues throughout your body.

Your amount of insulin and its effectiveness tend to change over time. “It’s a supply and demand issue,” says Jessica R. Wilson, M.D., M.S., an endocrinologist and diabetes expert at Mayo Clinic in Jacksonville, Florida.

When you’re first diagnosed with type 2 diabetes, your pancreas — a vital organ in your abdomen — is typically able to produce insulin. However, the amount produced isn’t enough to match the demand. Type 2 diabetes also makes your cells less sensitive to insulin — a phenomenon known as insulin resistance. This means that more of the hormone is required to move sugar from your bloodstream into your cells.

Insulin resistance pushes the pancreas to produce more insulin. For some people, the pancreas is able to keep up with high demand. For others, it might not. Pancreas damage and age both can lower insulin production, says Dr. Wilson.

To address insulin supply and demand issues, people who have type 2 diabetes often take a medicine designed to lower their demand for insulin. If this isn’t enough to balance supply and demand or if their insulin production drops over time, extra insulin might be needed. This is known as insulin therapy.

Rarely will a person who has diabetes use the same treatment for a lifetime. Certain medicines may become less effective after a while. Switching to a different therapy could make it easier to manage blood glucose. Other factors such as diet and exercise might lower blood glucose and eliminate the need for one or more medicines.

The risk of type 2 diabetes complications can increase over time

Most people who have type 2 diabetes have an elevated risk of complications. Because blood flows throughout the entire body, the impacts of high blood glucose levels can affect many organs and structures. Common type 2 diabetes complications include issues in the heart, kidneys, nerves, eyes and feet.

Effective diabetes management can reduce these risks. Research shows that people with sustained high blood glucose have an elevated risk of developing a complication within the next 10 years. In comparison, people with blood glucose levels that are within the diabetic range, but are near the low end of that range, are less likely to develop a complication within the next 10 years.

Still, any level of sustained elevated blood glucose, including living with a blood glucose level in the prediabetes range, can increase the risk of complications. In addition, the risk of developing complications may be further elevated if you’re an older adult.

Regardless of your age or how long you’ve had diabetes, it’s important to monitor more than just your blood glucose. According to Dr. Wilson, you should start routine screenings for common complications immediately after you’ve been diagnosed with type 2 diabetes. This testing helps your care team identify and address any issues early on.

Why early type 2 diabetes treatment matters

Starting a diabetes management plan immediately after you’re diagnosed can limit the amount of time your blood glucose is too high. Additionally, some research suggests that treating type 2 diabetes early and intensively can create a “legacy effect.” By quickly lowering your blood glucose level with lifestyle changes, medications or other methods, you may have a lower long-term risk of complications, even if your level rises in the future.

Some diabetes treatments are more effective for people with a recent diabetes diagnosis. Metformin is a common diabetes medicine that lowers blood glucose in part by improving insulin sensitivity in the body’s cells. Research suggests that beginning treatment with metformin in the early stages of diabetes — before insulin production may have declined substantially — can lower blood glucose more effectively than starting the medicine later on.

How age influences type 2 diabetes management

Several factors influence how diabetes may affect you. Ethnicity, sex, genetics and other traits all play a part in the condition and are worth considering when planning your diabetes management strategy.

Age is one of the most influential factors in diabetes management. As part of a management strategy, a 30-year-old who has diabetes might benefit from a combination of medicines designed to quickly lower blood glucose. A 70-year-old with diabetes might benefit especially from a plan that includes weight-bearing exercise, such as walking or strength training. These types of activity may simultaneously help with losing excess body weight and preserving bone density, which naturally declines with age.

To ensure that you’re following the best management plan for your diabetes, consult healthcare professionals you trust. Finding a capable care team that recognizes your distinct needs and helps you build a personalized plan is a critical first step toward improved wellness.

https://mcpress.mayoclinic.org/diabetes/type-2-diabetes-over-time-what-to-expect-as-you-age/

I’m a diabetes doctor. This is how we drive down the disease

From telegraph.co.uk

Treating the condition is costing the NHS £1.5m an hour, but advances in technology, medication and diagnosis mean the future looks bright 

In the 20 years I’ve been caring for patients living with diabetes, the situation has spiralled. I remember diagnosing a 19-year-old with a complication of type 2 (T2) diabetes at the beginning of my career – it was so unusual that my team and I wrote it up as a case report.

When I was a medical student in the mid-1990s, approximately 1.4 million people in the UK were diagnosed with T2 diabetes. Today, 12 million people – that’s one in five adults in the UK – live with diabetes or prediabetes and these conditions are increasingly seen in teenagers and even younger children. A T2 diagnosis at 30 can shorten life expectancy by up to 14 years, and treating the condition is costing the NHS £1.5m an hour.

It’s not a coincidence that these figures have risen at an alarming rate at a time when ultra-processed foods now make up 57 per cent of calories consumed by adults in the UK. T2 diabetes and prediabetes (a condition of high blood sugar not yet severe enough to be diagnosed as T2 diabetes) has a clear association with diet, being overweight and more sedentary. Type 1 (T1) diabetes – an autoimmune disease in which the body destroys the cells in the pancreas that produce insulin – accounts for less than 10 per cent of cases and is not linked to lifestyle factors.

The statistics around T2 diabetes look daunting, but we can turn things around. Look at what we achieved with smoking-related lung cancer when we brought in bold public health measures and robust smoking legislation. With advances we’re seeing in technology, medication, and the timing of T2 diagnosis, the future of diabetes care is looking bright. This is why.

We’re testing insulin levels earlier

At the moment, the first time most people even think about T2 diabetes is when their GP tells them they have raised blood sugar, following a blood test known as HbA1c. The NHS over-40 health check includes this test, which reveals your blood glucose levels for the previous two or three months. It’s a good screening, but it doesn’t give you a completely clean bill of health. Even when your HbA1c result is within the reference range, you can’t tell how hard your pancreas is having to work to produce the hormone insulin to keep your blood sugar level normal.

As you become resistant to insulin, the pancreas has to ramp up insulin production to keep clearing enough sugar from the blood. I sometimes explain it to my patients like this: you might look at a racehorse and say: “My, that horse is galloping very fast. What an incredible animal,” but the jockey is having to go hell for leather to keep it moving. That jockey is your pancreas, trying to produce enough insulin to keep everything on track.

I often test my patients’ insulin level on a blood test if I’m worried about their metabolic health. I do think we will start testing insulin levels more widely, but until then, everyone should be aware of five key markers of insulin resistance, collectively known as metabolic syndrome (see box below), so they can take stock of their health. These markers are a warning light flashing on the dashboard that you may have insulin resistance. We need to take action at that point, and stop waiting for T2 to set in.

Simple things like eating a reduced-carb diet, fasting, minimising ultra-processed food and making sure you move your body every day can help reverse insulin resistance.

The tech in this space is sophisticated

Tech is already revolutionising the diabetes landscape. Continuous glucose monitors (CGM) – wearable sensors with a tiny detector filament that sits just under the skin to measure the glucose in the fluid surrounding your cells (known as interstitial fluid) which can be used to infer blood sugar levels – have totally transformed blood sugar monitoring for people with T1 diabetes. They’ve replaced numerous daily finger-prick blood tests with real-time data, and alerts that allow people to decide whether they need to eat something, or inject insulin.

In the past, my patients would have to very diligently keep a diary of their finger-prick results, but now they can just hand me their phone and I have weeks and weeks of data in front of me, all broken down into graphs and metrics.

By linking these monitors to a wearable insulin infusion pump, scientists have created a first-generation version of an “artificial pancreas”. The pancreas is an organ that’s about as long as your hand and found behind your stomach. One of its roles is to produce the hormone insulin, and it’s incredibly clever – it will release a tiny amount of insulin even if we are just thinking about food, in anticipation of us eating.

In diabetes, a person either lacks insulin (T1) or the body has become resistant or insensitive to insulin’s message (T2). In the later stages of T2, a person may have both insulin deficiency and insulin resistance.

An “artificial pancreas” for T1 diabetes combines a CGM which can now transmit its readings directly to an insulin infusion pump which then releases a precisely calculated dose to control an individual’s blood sugar. Some people with T1 diabetes are already using this technology, which still requires human input such as the amount of carbohydrate a person has eaten, whereas the next-generation versions are being developed to take this need for frequent human input out of the loop.

GLP-1s will get more efficient

For years, diabetes treatment has been very “glucocentric” – with an intense focus on bringing the blood sugar down. This is certainly very important, both in terms of your everyday health, and also preventing long-term complications such as kidney, nerve or sight damage. Now though, there are some brilliant drugs coming through.

It’s easy to forget GLP-1s were originally developed for the treatment of T2, mimicking glucagon-like peptide-1 (or GLP-1), a hormone that’s naturally released by the gut after eating and which tells the pancreas to release insulin and help blood glucose levels return to normal. But these drugs are now also showing clear benefits outside of glucose control, for example in reducing the risk for having a heart attack or stroke.

I predict that GLP-1s are going to become even more efficient, the side effects will lessen, most injectable versions will be replaced by tablets and as drugs fall out of patent and prices drop, they will become more accessible.

There’s also a triple-hormone injection, Retatrutide (or triple-G), which is currently being trialled with results suggesting it can lower blood sugar levels in people with T2 diabetes. It contains pharma versions of not just GLP-1 and glucose-dependent insulinotropic polypeptide (GIP), which are both in Mounjaro, but also the hormone glucagon, which plays a role in revving up metabolism.

Meanwhile, there are SGLT2 inhibitors which are bringing huge benefits to people with T2 diabetes. They work to lower blood sugar by making the kidneys urinate excess sugar. They are not a silver bullet, as sugary urine can cause some people to experience recurrent UTIs or genital thrush, but they hold huge promise.

We’re also seeing advances in treating the side effects of living with diabetes. Certain diabetes medications and particularly insulin can cause a “hypo” (short for hypoglycaemia, when the level of glucose in your blood drops below normal limits after taking too much insulin or missing a meal) and they are incredibly frightening.

Historically, they’ve been treated with sweet food or gels to get the blood glucose up very quickly. But that doesn’t help with the “hypo hangover” – where, even after the blood glucose readings are back to normal, brain fog persists as it takes the brain a while to efficiently use glucose as a fuel. Hypo treatment drink Klario, a new product, contains glucose to raise blood sugar as well as an alternative ketone-based fuel source that the brain can use.

We can drive diabetes down and it’s vital we do

The T2 landscape has become unrecognisable in the 30 years since I was a medical student, and if we fast forward another three decades from here, there’s no reason to believe it won’t have transformed once more – but for the better.

Back in the late 1950s, when as many as 70 per cent of men smoked, it might have been inconceivable to imagine a world where people weren’t allowed to smoke in offices, hospitals, pubs, on trains and planes. But it has happened, and with it cases of lung cancer in men have fallen by almost 40 per cent since the early 1990s.

I believe we could find a world where supermarkets label UPFs with health warnings and they become highly taxed, just as cigarettes are now. I think incorporating movement into our days will start to be taken very seriously by schools and employers, and metabolic testing will be standard for anyone with any of the five signs of insulin resistance, from an increased waist size to high blood pressure.

It’s bold, but it’s vital, because we can’t be in a situation where we allow insulin resistance to become the norm. The message I reinforce with my patients who have prediabetes and T2 – particularly early on in the illness – is that this is a reversible condition. You really can stop it yourself through your lifestyle. And once insulin resistance melts away, and your body’s cells start hearing insulin again, good health will be yours.

As told to Amy Packer

Dr Saira Hameed is a consultant endocrinologist at Imperial College Healthcare NHS Trust and a senior tutor and honorary clinical senior lecturer at Imperial College London. She holds a PhD in neuroendocrinology. Her new book, Signals, The Inside Story of our Hormones (£20; Faber) is out now

https://www.telegraph.co.uk/health-fitness/conditions/diabetes/diabetes-doctor-how-to-drive-condition-down/https://www.telegraph.co.uk/health-fitness/conditions/diabetes/diabetes-doctor-how-to-drive-condition-down/

7 Sneaky Signs Your Blood Sugar Is Too High, According to Dietitians

From eatingwell.com

High blood sugar isn't always obvious—these are the warning signs dietitians want you to know 

KEY POINTS

• High blood sugar can develop gradually and may not cause noticeable symptoms early on.
• Symptoms like excessive thirst, frequent urination and blurry vision may signal issues.
• Lifestyle changes, like a balanced diet, can help manage or prevent high blood sugar.

The signs and symptoms of elevated blood sugar are easy to overlook, mistake or miss altogether. This is especially true for type 2 diabetes, which can go undiagnosed for many years. "Undiagnosed diabetes is more common than many people think," says Mary Ellen Phipps, MPH, RDN, LD. "According to the CDC, 11 million adults meet the diagnostic criteria for diabetes, but don't know they have it."

Why are so many people unaware? "Many people with mild to moderately high blood sugar, especially in prediabetes or early type 2 diabetes, may have no noticeable symptoms at all," says Jackie Topol, M.S., RD, CDN. Plus, high blood sugar tends to develop gradually, and in its early stages, symptoms may be subtle or absent altogether.

The good news is that early intervention can make a difference, says Phipps. Whether you have a family history of high blood sugar or diabetes or just want to be proactive about your health, here are some signs of high blood sugar to watch for.

                                                                                           Credit: Getty Images. EatingWell design

1. You're Thirsty All the Time

Is your thirst unquenchable? Are you making more frequent trips to the bathroom? When blood sugar levels are high, these symptoms often go hand in hand.

"Excess sugar in the blood results in the kidneys working harder to get rid of it," says Maria Elena Fraga, RD, CDCES, CDN. "The kidneys draw in water from your tissues to dilute the glucose so it can be excreted via the urine, resulting in more frequent trips to the bathroom."

As your body loses water and electrolytes through increased urination, thirst can ramp up, causing you to drink more fluids. If you're drinking sugary beverages such as juice, sports drinks or soda, that can cause blood sugar levels to climb even higher. 

2. You're Hungry All the Time

"Your body converts the food you eat into glucose, later used by your cells for energy," says Fraga. However, sometimes, that glucose is unable to enter your cells. This can happen if your body doesn't produce enough insulin, the hormone that helps move glucose into cells, or if the insulin it produces isn't used efficiently.

The result? "The inability to use glucose causes a lack of energy, which can make you hungrier than usual," says Fraga. 

In some cases, excessive hunger accompanied by weight loss can be a sign of diabetes, especially type 1 diabetes. If you're eating enough but still feel constantly hungry and are also losing weight, it's important to seek evaluation from a health care professional.

3. Your Vision Is Blurry 

High blood sugar can affect the small blood vessels in the eyes, resulting in blurry vision that may come and go, sometimes long before a diabetes diagnosis is made. Over time, this can damage the retina of your eye, resulting in a condition known as diabetic retinopathy. In fact, the American Diabetes Association recommends that all people diagnosed with type 2 diabetes receive a dilated eye exam shortly after diagnosis.

4. You're Always Tired

Remember how your cells need glucose for fuel? A lack of insulin, insulin resistance or a combination of both can prevent cells from taking in glucose from the bloodstream to use for energy. Without the proper fuel, you can feel very tired and fatigued. 

5. You Keep Getting Urinary Tract Infections

Research suggests that nearly 40% of people living with diabetes experience urinary tract infections (UTIs).  That's because the body works to get rid of excess blood sugar by increasing urine output. While that may help lower sugar in the bloodstream, it can also lead to increased bacterial growth that can cause UTIs, says Fraga.

6. You Develop Dark Spots and Skin Tags

Dark velvety patches in skin creases—such as the neck, armpits, fingers and groin—may be a sign of a diabetes-related condition called acanthosis nigricans.  It is caused by high insulin levels, "which can be an early sign of prediabetes, diabetes [or] insulin resistance," says Fraga.

But these aren't the only skin changes linked to high blood sugar. Skin tags, dermatitis, bacterial and fungal infections and dry, itchy skin can also be subtle signs of elevated blood sugar.

7. You Have Other Unexplained Symptoms 

Not everyone will experience the same symptoms, and some are more common than others. "Hair loss and dry skin, nausea, wounds that won't heal, tingling in the fingers and toes, and dry mouth are other symptoms of high blood sugar," says Phipps. Sexual health issues may also occur, including decreased libido or erectile dysfunction in men and vaginal dryness in women.

Strategies for Managing High Blood Sugar

Elevated blood sugar occurs when sugar in the form of glucose accumulates in your blood, says Topol. We get glucose from carbohydrate-containing foods such as bread, rice, pasta and fruits. "After digestion, glucose enters the blood and is used by the body for energy," she explains. "Insulin, a hormone made by the pancreas, assists in moving glucose from the blood into the cells. If a person doesn't make insulin or can't use it properly (as in insulin resistance), sugar stays in the bloodstream instead of being used for energy."

Managing blood sugar often comes down to consistent lifestyle habits that support how your body uses glucose. While medical care is essential for diagnosis and treatment, certain daily behaviours can help improve blood sugar control over time.

• Stay physically active. Regular exercise can improve insulin sensitivity, making it easier for cells to use glucose for energy. Even moderate movement, like walking, can make a difference.
• Focus on balanced meals. Eating a mix of fibre-rich carbohydrates, lean protein and healthy fats can help prevent blood sugar spikes and promote steadier energy levels.
• Maintain a healthy weight. For some people, even modest weight loss can improve insulin function and blood sugar control.
• Avoid smoking. Smoking is linked to insulin resistance and can worsen blood sugar regulation over time.
• Manage other health conditions. Keeping conditions like high blood pressure under control can support overall metabolic health.

While lifestyle changes can make a meaningful impact, they're not a substitute for medical care. In some cases, these habits may even help delay or improve type 2 diabetes. If you're concerned about your blood sugar, a simple blood test from a health care provider can help guide next steps.

Our Expert Take

Elevated blood sugar is not always accompanied by symptoms. However, there are some sneaky signs to be aware of. If you have high blood sugar, targeted lifestyle changes—like a blood sugar-friendly diet, exercise and weight loss, if indicated—can make a meaningful difference. The first and most impactful change you can make is to assess your eating habits. If you need assistance planning meals specific to your food preferences and culture or discovering which foods work best for your body, consider meeting with a registered dietitian. These nutrition experts can provide personalized guidance on the best ways to structure your meals and snacks for better blood sugar and overall health. 

https://www.eatingwell.com/sneaky-signs-your-blood-sugar-is-too-high-11981073