Health – Sweet news on blood sugar

Pharmac recently announced they will be funding glucose monitors and insulin pumps for people with Type 1 diabetes, from next month.

This is fantastic news for the estimated 12,000 New Zealanders who could benefit from this funding in the first year, and a great step forward in the management of diabetes, which affects more than 300,000 New Zealanders (predominantly Type 2 diabetes), according to Health NZ.

As a nutritionist, I see many people who are concerned about their blood sugar levels, as they are told by their doctor that their blood sugars are too high and they’re at risk of developing Type 2 diabetes. 

Food is the most important thing impacting your blood sugar levels on a daily basis, and it’s not just what you are eating: when and how you eat is important too.

Here are some of the simple actions I recommend to clients, for optimal blood sugar balancing: 

• Swap refined grains for whole grains: Cut back on white bread, pasta and rice and add more brown rice, quinoa and high-fibre seed bread. Whole grains have a lower glycaemic index, which will slow down the release of glucose into your bloodstream.

• Increase fibre: Fibre rich foods slow down digestion and sugar absorption. Add high fibre foods like broccoli, Brussel sprouts, green leafy vegies, beans, nuts and seeds to your meals.

• Include protein and healthy fats with every meal: Protein and fats digest slowly, which will slow down the absorption of carbohydrate-rich foods. Good options include meat, chicken, seafood, eggs, dairy products and tofu. Healthy fats like avocado, olive oil, nuts and seeds will help keep blood sugars stable.

• Eat regular meals to prevent overeating: Intermittent fasting has become popular in recent years, but if you are waiting a long time between meals, then get too hungry and end up overeating, it will spike your blood sugar level. Instead, stick to a regular schedule of three meals per day, with a snack if needed.

• Stay well hydrated: Drink at least 6-8 glasses of water per day, as dehydration can lead to higher blood sugar levels.

• Make lunch your main meal of the day: Your digestive system is stronger earlier in the day, and there’s more opportunity to be active after eating, which helps bring your sugar levels down faster. A short walk within an hour of eating is ideal.

• Swap the after dinner snacks:  If you enjoy a ‘sweet something’ after dinner, swap the biscuits for low-sugar options like dark chocolate (78 percent or higher) or yoghurt. One of my favourite snacks is unsweetened yoghurt with a tablespoon of sugar-free drinking chocolate – it tastes just like chocolate mousse!

As we move forward in managing diabetes, it’s important to remember the power of prevention. Being mindful about what, how and when you eat will have a positive impact on your blood sugar levels and overall health.