The manner and content of your dietary choices wield a direct influence on your susceptibility to developing type 2 diabetes. Therefore, it stands to reason that adopting a routine of reducing the consumption of the primary catalyst for this life-threatening ailment, namely, sugar, is a sensible approach.
As per data from the National Institutes of Health, an estimated 34 million Americans grapple with diabetes, which accounts for over 10% of the entire U.S. population. Additionally, another 88 million adults, constituting 34.5% of the American populace, find themselves in the realm of prediabetes—a condition characterized by elevated blood sugar levels that have not yet crossed the threshold into full-blown type 2 diabetes.
When your body fails to generate an adequate supply of insulin or employs it inefficiently in regulating your blood sugar within the healthy range, this predicament is termed insulin resistance. Essentially, your cells become resistant to this vital hormone and struggle to utilize glucose efficiently for energy production. Frequently, insulin resistance paves the way for the development of type 2 diabetes.
The prevalence of this disease, as evidenced by the aforementioned statistics, means that many individuals might not fully grasp the gravity and apprehension associated with it. Type 2 diabetes is closely linked with conditions such as obesity, cardiovascular disease, nonalcoholic fatty liver disease, and even dementia.
If newfound awareness of the dire potential consequences of a diabetes diagnosis has rekindled your commitment to monitoring your sugar intake, that’s commendable! However, consider an alternative approach: Rather than fixating on the elimination of carbohydrates and sugars from your diet, endeavor to establish dietary practices that can stave off the onset of diabetes. Given that giving up beloved foods can be quite unpleasant, concentrate on discovering ways to eat healthily without depriving yourself. Many nutrition experts contend that this approach is the most pivotal dietary habit for averting diabetes.
Eat as if you already have diabetes
“The ideal diet we should all aim for is the one tailored to individuals with diabetes,” asserts Wendy Bazilian, Dr.PH, RDN, a registered dietitian nutritionist and a doctor of public health, holding certification as an exercise physiologist from the American College of Sports Medicine. She emphasizes, “The goal is to achieve a consistent, even release of blood glucose into the cells to efficiently produce energy.”
This emphasis on stable blood sugar levels is pivotal for optimal metabolic well-being, influencing various aspects of overall health. It impacts your energy levels, quality of sleep, mood, cognitive function, and the effectiveness of your immune system.
Catherine Sebastian, MS, RD, who serves as the manager of health communications at The Wonderful Company, underscores the significance of maintaining a consistent eating pattern. She explains, “Irregular eating habits, such as skipping meals and then consuming a heavy dinner due to extreme hunger, can lead to frequent spikes in blood sugar levels, increasing the risk of diabetes.”
While it may sound like a radical notion, this approach is actually quite rational and attainable. In essence, it mirrors the same healthy dietary style that supports heart health, mitigates inflammation, prevents weight gain and obesity, and lowers the risk of certain types of cancer.
Furthermore, it’s essential to note that “eating as if you already have diabetes” doesn’t necessitate the complete elimination of carbohydrates. As Catherine Sebastian clarifies, “Eliminating carbs is a misconception. What you should aim for are carbohydrates that are rich in fiber, and it’s advisable to incorporate a source of protein into each meal.”
Dr. Bazilian adds that including some healthy fats is also beneficial. She advises, “Make sure to include protein, fat, and carbohydrates in your meals.” By incorporating all three macronutrients, you ensure that your diet provides essential nutrients, including fiber, which helps slow the absorption of sugars into the bloodstream and promotes a sense of fullness and satisfaction.
How to start this habit
Establishing the habit of eating in a manner similar to someone managing diabetes can pose challenges, much like any routine change. According to Nick Frye, MS, a licensed clinical professional counselor and the behavioral counseling manager at OPTAVIA, a company specializing in weight loss and health coaching, the key lies in making a deliberate commitment to prioritize your health and well-being before embarking on any modifications to your daily life.
Frye underscores the importance of finding your “why,” a concept he refers to as the fundamental choice. He explains that this entails making a conscious commitment to identify and follow your guiding star, a mindset shift that provides direction and a solid foundation for future actions. All subsequent habits you aim to cultivate are aligned with this fundamental choice.
For instance, if adopting a dietary approach akin to that of someone with diabetes is the habit you seek, the initial step involves defining the purpose behind this habit. If it’s as straightforward as “to optimize my health and prevent diabetes,” Frye recommends personalizing it with something emotionally resonant to you, such as “so I can stay healthy enough to dance at my granddaughter’s wedding in 20 years.”
Frye’s advice is to approach this process with mindfulness and intentionality, effectively taking on the role of the author of your own life story. He cautions that bypassing this crucial mental exercise and rushing into action may yield temporary success but is likely to result in long-term failure. Therefore, a solid foundation built on a clear and meaningful “why” serves as a cornerstone for lasting change and better health.
Next step: taking baby steps
Remember Newton’s First Law of Motion? It states that a body at rest will remain at rest unless acted upon by an external force. Well, this principle is at the heart of habit formation: you need to initiate action and then maintain that momentum. Nick Frye suggests commencing with small, manageable micro-habits because, as he puts it, “small, repeatable actions lead to significant outcomes. Habits lay the groundwork for sustainable change.”
While you can seek guidance on how to adopt a diabetic-like eating pattern from sources like the American Diabetes Association website and other reputable sources, it’s essential to start by incorporating these micro-habits into your daily routine and observe the positive trajectory they set for you. These small, consistent actions can pave the way for significant and lasting changes in your dietary habits and overall health.
Go half and half
If you’re aiming to transition away from white bread and opt for 100% whole wheat but find it challenging, here’s a helpful compromise: go half and half. Elana Natkier, MS, RD, a registered dietitian and consultant to the Grain Foods Foundation, suggests a balanced approach where you make half of your daily grain intake consist of whole grains and the other half of refined grains that are enriched.
This approach offers several benefits. Firstly, consuming enriched bread won’t increase your risk of diabetes, and it ensures you receive essential nutrients such as iron, folate, vitamin A, and thiamine. Natkier references a 2019 analysis of studies in Advances in Nutrition, which found no significant association between the intake of refined grains and the risk of developing type 2 diabetes when comparing individuals with the highest and lowest refined grain intake.
So, by incorporating both whole and enriched grains into your diet, you strike a balance that can be both more palatable and nutritionally beneficial while minimizing any potential concerns about diabetes risk.
Take a stand
Additionally, Bazilian recommends incorporating another beneficial micro-habit into your routine: stand up after you’ve finished a meal. This simple act serves as a transition and sends a signal to your brain that the meal is concluded. Dr. Bazilian explains that standing up initiates the digestive process and instructs our cells to become more receptive to blood sugar.
For similar reasons, consider taking a short walk after each meal. Dr. Bazilian points to a study published in Sports Medicine, which highlights that even just two minutes of post-meal walking can lead to improved blood sugar levels compared to remaining seated or lying down. So, by incorporating these micro-habits of standing up and taking a brief walk after meals, you can positively impact your digestion and blood sugar regulation.
Drink this
Another valuable micro-habit to consider is having a glass of water before every meal. This simple practice can help quell intense hunger and prevent overeating. As Dr. Bazilian points out, consuming excessive amounts of food can disrupt your blood sugar balance, so controlling portion sizes is essential for stable blood sugar levels.
Furthermore, it’s crucial to recognize that excessive intake of any single macronutrient can also have adverse effects on your overall health. So, by starting your meal with a glass of water, you not only curb excessive hunger but also promote better portion control and overall dietary balance.