This post was written based on a presentation by Lydia Hall, RDN, LD, Community Outreach Dietitian, Parkview Center for Healthy Living, Chronic Disease Management.
Taking care of yourself while living with diabetes can be overwhelming, especially with its many elements and potential complications. However, breaking it down into focused, manageable pieces can help you gain better control of your health.
A is for A1C
Unlike daily blood sugar checks, the Hemoglobin A1C test measures the average blood sugar level over the past three months, providing a broader view of how well an individual manages their diabetes. When the pancreas struggles to keep up with fluctuating blood sugar levels, it becomes worn out and less efficient at transporting glucose to cells for fuel. This results in higher blood sugar levels for longer, contributing to a higher A1C. The American Diabetes Association® (ADA) recommends a target for A1C of less than 7% for most adults.
Proper nutrition plays a significant role in managing your blood glucose and A1C. To avoid drastic blood sugar spikes and drops, consider the following:
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Eat breakfast daily. Starting the day with a balanced meal helps stabilize blood sugar levels.
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Be mindful of your hunger and fullness. Overeating can spike blood sugar and make the pancreas work harder to produce insulin.
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Regulate appetite. Consuming small meals and snacks every 3-4 hours prevents dangerous blood sugar crashes and energizes you throughout the day.
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Use the Diabetes Plate Method. The ADA suggests that meals consist of three or more food groups for a balanced, blood-sugar-friendly diet. Half of the plate should be dedicated to non-starchy vegetables, one-quarter to complex carbohydrates, and the remaining quarter to lean protein, including plant-based options.
B is for blood pressure
Blood pressure refers to the force of blood pushing against the artery walls. When this becomes too high, it's called hypertension, which increases the workload on the heart, kidneys and other vital organs.
Risk factors that contribute to high blood pressure include:
- age
- family history
- race
- poor nutrition
- sedentary lifestyle
- high stress
- smoking
Because several of the risks associated with developing high blood pressure are non-modifiable, it's vital for individuals with diabetes to address the ones they can control. Here are some nutritional modifications to support healthy blood pressure:
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Limit sodium intake. Consuming high amounts of sodium causes fluid retention, increasing blood volume and pressure.
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A food is high in sodium if it contains more than 300 mg per serving. Aim for less than 1,500 mg of sodium per day.
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Limit: restaurant foods, canned foods, packaged snacks, and processed meats and cheeses
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Increase potassium-rich foods. Potassium helps relax blood vessels, which can lower blood pressure.
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A food is high in potassium if it contains at least 200 mg per serving.
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Increase: vegetables, fruits, beans, legumes, low-fat dairy and nuts
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C is for cholesterol
Cholesterol is a waxy substance in the blood, necessary for building cells and making vitamins and other hormones. Since it plays such an essential role in the body, the liver creates enough on its own.
Consuming foods high in saturated and trans fats leads to an overproduction of cholesterol, resulting in high LDL and total cholesterol. Over time, this accumulation on artery walls constricts blood from passing through and increases the risk of heart disease. Consult a healthcare provider to determine your target cholesterol number. In general, adults should strive for the following cholesterol levels:
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LDL under 100 mg/dL
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HDL above 60 mg/dL
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Triglycerides below 150 mg/dL
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Total cholesterol below 200 mg/dL
These simple changes can help keep your cholesterol within range:
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Reduce consumption of saturated and trans-fat from meat, fried and packaged foods.
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Increase fiber intake from fruits, vegetables, whole grains and plant proteins.
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Decrease the amount of oils and fats used when cooking and opt for heart-healthy alternatives when needed.
S is for substances
Smoking damages blood vessels and increases the risk of heart disease, stroke and other diabetes-related complications. Quitting is one of the most important steps an individual can take to improve overall health. Parkview offers Freedom from Smoking®, a free program developed by the American Lung Association® to provide support and resources to help people quit for good.
Alcohol can lower blood sugar levels, especially if consumed on an empty stomach. The recommended limits are one drink per day for women and two for men.
Final thoughts
Managing diabetes is a lifelong journey, but you can take significant steps toward better health by focusing on the ABCs—hemoglobin A1C, blood pressure, cholesterol and avoiding risky substances. To get started, talk to your healthcare provider or call 260-373-4280 to schedule an appointment with Diabetes Care Services to discuss a treatment plan that's right for you.
