Endocrinologists Share 5 Habits to Break for Healthier Blood Sugar

From eatingwell.com

Plus, some everyday habits endocrinologists recommend instead 

KEY POINTS

• Frequent dips and spikes in blood sugar can increase risk of prediabetes and type 2 diabetes.
• Endocrinologists shared five habits they wish you'd stop doing for healthier blood sugar levels.
• Focus on eating more fibre, managing stress and exercising regularly to support blood sugar.

After enjoying something sweet, you may notice a quick burst of energy followed by an afternoon slump. That’s because—similar to a roller coaster—blood sugar levels naturally rise and fall throughout the day. While these fluctuations are normal, frequent highs and lows over time aren’t ideal for long-term health, as they can increase the risk of conditions like prediabetes and type 2 diabetes.

As endocrinologist Jennifer Cheng, D.O., explains, “There are millions of undiagnosed, diabetic and prediabetic people in the U.S. There are significant complications when people develop diabetes that can be potentially preventable.”

So, how can we keep blood sugar levels in a healthy range? We asked endocrinologists which habits to stop for healthier blood sugar, and they shared five. 

                                                                                               Credit: Getty Images. EatingWell Design

1. Drinking Sugary Drinks

From soda to sports drinks to sweetened coffee, tea, cocktails and mocktails, there are many ways to gulp down sugar—often without realizing just how much is in your go-to beverage. Yet sugar-sweetened beverages are the leading source of added sugar in Americans’ diets.

The issue with these drinks is that, unlike solid foods, they don’t contain fibre, protein or fat, so the sugar is absorbed quickly. “This can lead to sharp rises in blood sugar and insulin levels,” says Sowjanya Naha, M.D. “Research shows that regular intake of sugar-sweetened beverages, and even fruit juice in large amounts, is linked with a higher risk of developing type 2 diabetes.”

Beyond that, these beverages don’t offer much nutritional value. So what’s a better option? Dietitians recommend water, seltzers or sparkling water, or unsweetened flavoured beverages like herbal tea or infused water. 

2. Staying Sedentary All Day

Whether we’re at our desks trying to crank out work before a deadline, in meetings, in the car or on the couch, one habit worth breaking for better blood sugar control is sitting for long periods of time. 

“Sitting for long periods reduces the body’s sensitivity to insulin, making it harder to control blood sugar. Even small increases in daily movement—such as walking more often—can improve how the body regulates glucose,” says Naha.

Physical activity helps the body increase glucose uptake by the muscles, effectively lowering circulating blood sugar even without additional insulin, explains Cheng. A simple strategy: Set an alarm to get up each hour, and make it a habit to move after meals. Research suggests that even a short walk after eating can help lower blood sugar.

“Walking, even for 15 minutes after eating, can help sensitize your body’s response to insulin,” explains Anastasios Manessis, M.D. If you’re glued to your desk or couch throughout the day, try quick bursts of movement like body-weight squats, lunges or jumping jacks for 30-second intervals.

3. Relying on Refined Carbohydrates

A common knee-jerk reaction to improving blood sugar is to cut carbs entirely—but endocrinologists say not so fast. The type and amount of carbohydrates matter most. 

Carbs worth limiting are those low in fibre, such as sugary cereals, baked goods and snack foods like pretzels and chips. Experts say regularly relying on these foods can lead to more significant blood sugar swings. “Research using continuous glucose monitors suggests that diets higher in these types of carbohydrates tend to cause larger swings in blood sugar throughout the day. These ups and downs may place more strain on metabolic health over time,” shares Naha.

So what should you choose instead? “Whole carbs like fruits, vegetables and whole grains are not only good for your blood sugar, but your overall health,” says Manessis. “These nutrients are high in vitamins, minerals and fiber, which can help support heart health, brain health, weight management and so much more.”

And don’t be too quick to cut fruit. “Whole fruit is bound in fibre and nutrients which can support a healthy blood sugar response,” Manessis adds. In fact, research has found that people who consume moderate amounts of whole fruit tend to have better insulin function and a lower risk of diabetes, showing an inverse relationship between fruit intake and diabetes risk.

For a steadier blood sugar response, pair fruit with a source of protein or healthy fat, such as a handful of nuts or seeds, or Greek yogurt or cottage cheese. 

4. Getting Poor Sleep

Another habit worth breaking: not getting enough quality sleep. 

“Poor or inconsistent sleep can raise blood sugar levels and make it harder to maintain control. Research shows that sleep restriction and circadian disruption can impair glucose metabolism and increase insulin resistance,” says Naha.

Lack of sleep may also affect stress hormones because when you’re not getting enough sleep, cortisol levels can rise, explains Cheng. “This causes more insulin resistance and higher sugars in the blood. Chronic high stress or cortisol levels may increase risk of diabetes and high blood pressure, leading to more disease.”

On top of that, poor sleep may leave us reaching for more carb-rich foods throughout the day to keep energy levels up, points out Manessis. Research suggests that even two nights of poor sleep may increase hunger hormones and lower appetite-suppressing hormones.

So how can you improve your sleep? Aim to maintain a consistent sleep and wake schedule, target seven to nine hours of sleep each night and limit caffeine and screen time before bed to support healthier glucose regulation, says Naha.

5. Skipping Meals or Eating at Irregular Times

Keeping consistent meal times and avoiding regularly skipping meals may help support healthy blood sugar levels.  

“Eating at irregular times or late at night can interfere with the body’s natural rhythms for processing glucose. Studies show that when eating is out of sync with these rhythms, the body handles sugar less effectively, leading to higher and more variable blood sugar levels,” says Naha.

Skipping meals may have a similar effect—including skipping breakfast. “Our bodies love consistency and regularity, so starting the day off with a strong, protein-rich breakfast can be helpful to stabilize our blood sugars and set the tone for the day,” explains Manessis. 

Try eating around the same times each day when possible. And if you find yourself consistently skipping meals like breakfast, consider prepping something the night before—such as overnight oats or breakfast burritos—so you always have an easy option ready to go. 

Other Tips for Healthy Blood Sugar Levels

When it comes to maintaining healthy blood sugar levels, endocrinologists shared these additional tips:

• Pair protein and fat with carbohydrates. Pairing carbs with a source of protein or healthy fat may help support healthier blood sugar levels. Try adding nut butter to a waffle, or pair fruit with cottage cheese.
• Eat more fibre. Dietary fibre is essential for slowing the absorption of glucose, which significantly stabilizes sugar levels, says Cheng. Aim to include fiber-rich foods at meals and snacks, such as veggies, fruits, beans, nuts, lentils, seeds and whole grains.
• Manage stress. “Ongoing stress has been associated with greater variability in glucose levels and increased metabolic risk,” says Naha. Incorporating stress-relief practices—whether a few minutes of mindfulness, deep breathing or yoga—may help support overall blood sugar regulation.
• Stay hydrated. “Proper fluid intake assists your kidneys in filtering excess glucose from the bloodstream via urination,” says Cheng. Keep a water bottle nearby or set reminders throughout the day to help make hydration a habit.
• Exercise regularly. Physical activity can improve insulin sensitivity and support healthy blood sugar levels even after exercise. Find movement you enjoy—whether it’s walking, jogging, swimming, cycling, hiking or taking a fitness class—to make consistency easier.

Our Expert Take

For healthier blood sugar levels, endocrinologists recommend moving away from habits like drinking sugary drinks, staying sedentary all day, eating only refined carbs, getting poor sleep and skipping meals. Instead, focus on supportive habits such as pairing protein and fat with carbohydrates, eating more fibre-rich foods, managing stress, staying hydrated and exercising regularly. “Blood sugar control is shaped by patterns over time rather than single decisions. Even small daily habits can have a meaningful impact when practiced consistently,” says Naha.

https://www.eatingwell.com/stop-doing-these-things-for-healthier-blood-sugar-12006080

You Just Found Out You Have Type 2 Diabetes—Here Are 4 Things a Diabetes Educator Recommends Doing First

From aol.com/articles

Key Points

• Add non-starchy vegetables and high-fibre carbs to meals to help stabilize blood sugar.

• Incorporate lean protein sources like poultry, fish and beans to support healthy blood sugar.

• Manage stress, prioritize sleep and include movement daily to improve insulin sensitivity.

First, take a deep breath. It’s going to be OK. We know a type 2 diabetes diagnosis can feel overwhelming: a Google search on “how to manage type 2 diabetes” gives you over 745 million different results, which feels like an overload of information when you have no idea where to even start. We get it—it’s tempting to go down that rabbit hole and make lists of all things you should be doing. So instead of stressing out, let’s take a step back and turn to the experts that can give you simple lifestyle tools that actually feel manageable from the start.

Nearly 40 million people in the U.S. have diabetes, according to the Centers for Disease Control and Prevention. Diabetes is a chronic disease where your blood sugar is too high. Over time, if left untreated or inadequately managed, diabetes can cause damage to your eyes, kidneys, nerves and heart and may even increase your risk for certain cancers, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

Toby Smithson, RDN, CDCES, founder of Diabetes EveryDay and author of Diabetes Meal Planning and Nutrition for Dummies, is a certified diabetes care and education specialist who has worked with many clients on doing just that. While type 2 diabetes is a condition that needs to be managed 24/7, Smithson says focusing on four simple lifestyle behaviors will make all the difference when you’re striving to keep blood sugar levels steady and low. Here’s what she recommends.

                                                                                     Credit: Cavan Images/Getty Images

1. Add Blood-Sugar Friendly Foods into Your Diet

Although the typical narrative surrounding nutrition with type 2 diabetes focuses on avoiding certain foods, Smithson says it’s more important to focus on the foods that you can add into your meals that will help stabilize your blood sugar.

“Most people are worried about food being ‘taken away’ but we really are adding more food and just making tweaks to food choices,” she explains.

Smithson says there are three main strategies she shares with her clients when it comes to making those nutritional changes in their diets without feeling restrictive and demanding.

“It would be great if people could make these changes, but if that feels too overwhelming, start by including these healthy eating recommendations for one meal at a time,” she explains. Nutrition changes that help support healthy blood sugar levels include:

Add More Vegetables to Your Plate

Specifically the non-starchy kind. Experts from the American Diabetes Association recommend following the Diabetes Plate Method, which recommends filling half of your plate with non-starchy vegetables. These vegetables are high in fibre, helping keep blood sugar levels stable and making you feel fuller for longer.

Some popular nonstarchy vegetables to add to your plate include:

• Broccoli

• Cauliflower

• Cucumbers

• Bell peppers

• Brussels sprouts

• Eggplant

• Green beans

• Leafy greens

• Mushrooms

• Sugar snap peas

What about the starchy kind? Don’t worry, starchy vegetables can absolutely still be a part of your diet. These types of vegetables (like potatoes, yams, corn, peas and butternut squash) are also high in fiber and full of good-for-you nutrients. Given their higher starch content, the Diabetes Plate Method categorizes these foods as a carbohydrate. One-quarter of your plate should be carbohydrate.

Choose Carbohydrate Foods That Contain Fibre

Along with starchy vegetables, Smithson also recommends choosing carbs with a high amount of fibre. High-fibre carbs not only help to control your blood sugar, but they also protect your heart, help you maintain good digestive health, assist with weight management and make you feel fuller for longer.

Examples of high-fibre carbs include:

• Whole-grain breads, crackers and cereal

• Beans and legumes

• Fruit

• Oats

• Barley

• Brown rice

• Starchy vegetables

These are known as complex carbs because they contain larger sugar molecules as well as fibre and thus take longer to break down during digestion, which helps with slowing down blood sugar spikes. On the other hand, refined carbohydrates (often called simple carbs) contain mainly simple sugars that are quickly digested, and lack other nutrients like fibre, which can cause those spikes in blood sugar.

Does this mean simple carbs such as white bread and rice are off-limits? While prioritizing complex carbohydrates is recommended, you don’t have to completely eliminate those simple carbs that you love. Experts advise portioning them out and pairing them with high-fibre and -protein foods to help slow the digestion process and keep blood sugar levels as steady as possible. Following the Diabetes Plate Method helps with maintaining portion sizes.

Lean toward Lean Protein

According to Smithson, choosing lean proteins for your meals is key for stabilizing blood sugar. “Lean protein” is considered a protein source that contains a smaller amount of saturated fat.

Given how certain protein sources can be high in saturated fat—like most red meat and some dairy products—consider gravitating toward leaner sources of protein.

Some of the best proteins for diabetes include:

• Egg whites

• Cheese with less than 3 grams of fat per serving

• Edamame

• Lean pork

• Poultry without skin

• Tuna

• Salmon

2. Set Sustainable Exercise Goals

While nutrition is an important aspect of lowering blood sugar levels, managing a type 2 diabetes diagnosis goes beyond what’s on your plate. Other healthy lifestyle changes, such as exercise, are also key for keeping levels steady.

Moving your muscles increases insulin sensitivity, allowing your cells to take up more glucose before and after a workout, explains Smithson. The ADA says physical activity helps lower blood glucose levels for up to 24 hours (and sometimes longer) after your workout by making your body more sensitive to insulin.

Thankfully, movement does not mean having to work out for long periods of time at the gym. (Unless you enjoy that kind of thing, of course.) Smithson says that simply setting a goal to move your body more—whether that’s in the house, apartment or even at work—will make a difference.

“Body movement can include cleaning your house, gardening or unloading a dishwasher or washing machine,” she says.

Practicing joyful movement can be a great place to start. When you’re ready to kick it up a notch, studies show a combination of strength training and cardio during the afternoons or evenings can help combat high blood sugar levels.

3. Focus On Reducing Your Stress

Believe it or not, even your stress levels can make a significant difference in managing your blood sugar with type 2 diabetes. A 2022 review published in Cureus explains that stress triggers the release of hormones that raise blood sugar; over time, this can lead to insulin resistance and diabetes. In the case of someone who has diabetes, they may notice that in times of excess stress, their blood sugar levels are consistently high.

Doing what you can to manage your stress when you have diabetes can help you manage your blood sugar. “In our fast-paced world, this one can be tough,” says Smithson. “Reducing stress may be different for each of us. The important thing is to do something you enjoy. One of my favourite ideas for reducing stress is participating in ‘forest bathing’ by taking a walk in a park, forest or tree-lined neighbourhood and focusing on using all your senses as you walk. Plus, you will incorporate more body movement at the same time.”

Other science-backed ways to decrease stress can include meditation, moving through simple yoga poses, practicing deep breathing and expressing gratitude.

4. Get Good Sleep

Being chronically sleep-deprived increases stress markers and elevates blood sugar, Smithson explains.

According to the CDC, poor sleep can affect your blood sugar by influencing what and how much you eat (you may be more likely to reach for foods that give you a quick hit of energy, like processed snacks or sweets), your energy levels and your insulin function. A good night of sleep is considered to be seven to nine hours.

Bonus: Talk with a Medical Expert

While these lifestyle changes are an excellent place to start, it is always best to speak with the medical experts and avoid that internet rabbit hole altogether. Ask your doctor about medications and how they play a role in your type 2 diabetes management. Hire a dietitian who specializes in nutrition care for those with a type 2 diabetes diagnosis. Work with a personal trainer who can help you create a fitness routine that works well for your current lifestyle. These experts can help make your diagnosis easier to manage, and personalize a plan that makes sense for your life.

The Bottom Line

First and foremost, take a deep breath and don’t panic. Managing a type 2 diabetes diagnosis can feel like a tall order, but thankfully there are a number of resources and experts out there that can make the entire process easier for you.

In general, making small lifestyle changes is a great place to start, such as by changing the types of carbohydrates you eat and focusing on lean protein, including exercise in your day, managing stress and getting good sleep. Together, these strategies can help you feel your best every day.

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