Diabetes experts have pinpointed a crucial dietary change that can help lower blood sugar levels and reduce the risk of heart disease. Hyperglycemia, or high blood sugar, is dangerous because if left untreated for a prolonged period, it can lead to serious complications.
These could include damage to your eyes, kidneys, nerves, and blood vessels, potentially resulting in vision problems, kidney disease, nerve damage, and an increased risk of heart disease. Essentially, it can wreak havoc on various organs due to its harmful effects on the circulatory system.
The NHS states that symptoms of high blood sugar usually develop slowly and may only become noticeable when levels are extremely high. Typical symptoms include extreme thirst, frequent urination, fatigue, blurred vision, and weight loss.
Common triggers for high blood sugar in diabetics may include illness, stress, consuming too much sugary or starchy food, and reduced physical activity. Missing prescribed diabetes medication can also lead to health issues.
Occasional slightly elevated blood sugar levels for a short duration aren’t typically a major concern. However, consistently high blood sugar levels or extremely high levels can cause severe problems, reports Surrey Live.
A blood test is the only way to determine if you have high blood sugar. Around 5.6 million people in the UK are living with diabetes, which is an all-time high, according to Diabetes UK.
The organisation says: “Our data shows that 4.4 million people in the UK live with diabetes diagnoses. Additionally, 1.2 million people could be living with type 2 diabetes who are yet to be diagnosed.”
To lower your chances of being diagnosed with Type 2 diabetes and to keep your blood sugar levels in check, there are several steps you can take. Regular exercise, weight loss if you’re overweight, stress management, and avoiding excessive consumption of sugary or starchy foods are all recommended.
What’s the diet swap that could make a difference?
Heart experts suggest that following a healthy, balanced diet can have a significant impact, especially if you make one major dietary change. Swapping foods high in saturated fat (like fatty red meat) for those rich in unsaturated fats, such as oily fish like salmon, nuts, and avocado, could affect your long-term disease risk.
This switch can significantly reduce cholesterol and glucose levels, lowering the risk of heart disease. Opt for sources of monounsaturated and polyunsaturated fats like olive oil, almonds, walnuts, and fatty fish.
Try to cut down on red meat, full-fat dairy, and processed foods high in saturated fats. Replacing saturated fats with unsaturated fats can help regulate blood sugar levels and improve heart health.
For instance, instead of a beef burger, opt for one made with lean ground turkey or a salmon patty. Another alternative is swapping full-fat cheese for low-fat or fat-free cheese.
What do diabetes experts say?
The World Health Organisation has advised that reducing the intake of saturated fatty acids can lead to lower LDL cholesterol levels and improved heart health. Research suggests that diets high in plant-based unsaturated fats could decrease the risk of Type 2 diabetes and heart disease.
A practical way to switch from saturated to unsaturated fats is by substituting butter with plant-based oils like olive or avocado. A recent study published in Nature Medicine found that diets high in plant-based unsaturated fats, as opposed to saturated fats from animal sources, were associated with reduced rates of Type 2 diabetes and cardiovascular disease.
The study involved 195 UK participants split into three groups. One group followed a diet high in saturated animal fats for 16 weeks, while the other two groups ate diets higher in monounsaturated or polyunsaturated plant-based fats.
Furthermore, the participants gave blood samples for analysis. The results showed that individuals with a high multi-lipid score (MLS) who followed a plant-based diet had a significantly lower risk of developing cardiometabolic diseases compared to others.
A higher MLS score was associated with a six-fold greater reduction in heart disease risk (32% vs 5%). There was also a five-fold greater reduction in type 2 diabetes risk (26% vs 5%).
Clemens Wittenbecher, the study’s senior author from Chalmers University of Technology, remarked in a press release: “Our study confirms with even more certainty the health benefits of a diet high in unsaturated plant fats such as the Mediterranean diet and could help provide targeted dietary advice to those who would benefit most from changing their eating habits.”
Adding to this, the study’s first author from the German Center for Diabetes Research, Fabian Eichelman, explained: “We summarised the effects on blood lipids with a multi-lipid score (MLS). A high MLS indicates a healthy blood fat profile and a high intake of unsaturated plant fat and low intake of saturated animal fat can help [achieve] such positive MLS levels.”
What exactly is the Mediterranean diet?
Commonly packed full of vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and heart-healthy fats like olive oil, this diet favours freshness above all, potentially making you eat fewer calories and even aiding weight loss.
More than just cutting calories, it could also be your ally against insulin resistance and elevated fasting blood sugar. Thanks to fibre-rich fruits and veggies, sugar absorption into your bloodstream is slowed down.
Remember though, before you jump the gun and alter your lifestyle or diet, always consult your GP, especially if you’re dealing with health conditions or are on medications.
For more information, Diabetes UK has a Mediterranean meal plan you can download and follow. You can also check out the NHS website.
