Did you know that 1 in 10 Americans have diabetes and 1 in 3 have prediabetes? However, 1 in 5 do not know they have diabetes and more than 8 in 10 do not know they have prediabetes. Therefore, it is never too early or too late to start making healthy diet and lifestyle changes that can have a positive impact on your blood glucose.
Start your day with breakfast
Did you know that skipping breakfast can increase your post meal blood glucose for the rest of the day in people with and without diabetes1? Therefore, be sure to start your morning with a healthy breakfast like one of these:
Aim to fill half of your plate with non-starchy vegetables
Vegetables not only provide us with nutrients like vitamins and minerals, but also fiber that can help stabilize our blood glucose and keep us feeling full for longer. Consider eating the vegetables and protein on your plate before eating the higher carbohydrate foods for additional blood sugar stabilizing. Examples of non-starchy vegetables that are great for managing your blood glucose are broccoli, cauliflower and leafy greens such as spinach and arugula.
Going for 15-minute walks after each meal can help lower your blood sugar, but really any kind of movement will do2! Going for walks after each meal can be challenging, so a great place to start is finding ways of incorporating movement into your routine after your largest meal of the day. So, forget doing the dishes right after dinner, and go put on your sneakers instead!
Avoid sugar sweetened beverages
Popular soda brands often have 3-4 tablespoons of added sugar per can - yikes! Aim to replace your favorite soda with other beverages that are lower in sugar like water, tea, and coffee. If you are missing the bubbles, bubbly water can be a great flavored alternative to sugar sweetened beverages.
Consider scheduling an appointment with us at the Bastyr Clinics
Here at the BCNH, we have licensed naturopathic physicians and registered dieticians that are experienced and eager to support you. They can provide individualized, holistic treatment recommendations for you base upon your values and health care needs.
Schedule an appointment at Bastyr Center for Natural Health or Bastyr University Clinic Today!
1. Influences of Breakfast on Clock Gene Expression and Postprandial Glycemia in Healthy Individuals and Individuals With Diabetes: A Randomized Clinical Trial
2. Three 15-min bouts of moderate postmeal walking significantly improves 24-h glycemic control in older people at risk for impaired glucose tolerance
About the Author:
Rachel Boone, ND is a licensed naturopathic physician at the Bastyr Center for Natural Health. She believes in empowering her patients through education and information so that they can take an active role in their wellness. Her clinical interests include cardiovascular disease, hypertension, diabetes, plant-based nutrition, and physical medicine modalities such as spinal adjustments, craniosacral, and visceral manipulation.