5 Nutrition Tips for Better Diabetes Management

There is no "quick fix" to better health or diabetes management—however, small changes can yield significant results! You don't need a complete lifestyle overhaul to improve your blood glucose control.

So, instead, check out these nutrition-based tips to incorporate for a stress-free way to help reach your health potential.

Explore plant-based meals

Show Mother Nature's creations some love to reap the benefits of plant-based nutrition. In other words, prioritize plants over animal products, making them center stage in dishes. No, it doesn't have to be all the time. But, a simple swap from a meat-filled dish to a plant-based option may help reduce unhealthy fats often associated with animal-based protein.

With a bit of consistency, a plant-forward lifestyle may reduce the risk of ischemic heart disease, metabolic syndrome, hypertension, and certain types of cancer. It can also help lower cholesterol and triglycerides, often high among people with diabetes.¹

Plant-based meals go beyond a salad or a plate of "rabbit food." Instead, use plant-based ingredients as a substitute in your favorite go-to meals. Here are some examples of making plant-based substitutions:

• Use mushrooms or tofu instead of meat in Bolognese sauce.
• Make tacos with black beans instead of ground beef.

If your Rolodex of recipes needs a helping hand, our site has many recipe ideas to help get you started. So, find a recipe that excites you!

Set realistic nutrition goals

Do you struggle to cut down on soda, sugar-sweetened beverages, or late-night sweets? You may have tried to cut these favorites cold turkey, only to reintroduce them a couple of weeks later.

Completely eliminating your guilty pleasures from one day to the next lacks long-term sustainability. Hello, cravings!

Instead, set realistic expectations and aim for minor, daily improvements. Setting goals that are too challenging to achieve may negatively impact your feelings of self-efficacy and motivation. What's most important is progress, not the striving for perfection. So, identify the habits that are affecting your diabetes management goals.

Create exercise breaks in your day

Between work, family obligations, and household chores, there aren't enough hours in the day to commit to exercise. But don't let your health fall by the wayside just because you don't have your ideal time to hit the weights or cardio machines.

Exercise doesn't have to be an all-or-nothing affair. Instead, break up your exercise throughout the day to accumulate towards your fitness goals.

For example, carving out multiple 15-minute increments for a quick sweat sesh may feel more doable than a consecutive workout before or after your work day. These multiple exercise bouts help break up sedentary time and its associated health issues.

Sedentary behavior may lead to greater insulin resistance, especially when combined with increased calorie consumption. Plus, sedentary people commonly have a higher body mass index (BMI).²

Talk about reasons to get moving while fitting into your busy day!

Eat the rainbow!

If you want an easy way to remember to eat nutritious plant-based foods, remember to "eat the rainbow!" That means incorporating foods with 2-3 colors per meal or snack. To get you started, check out these color-filled snacks below!

• Crudité. Prep your veggies for the week to make your color-filled snacks happen. Celery. Carrots. Peppers. Broccoli. Whatever your tastebuds desire! Then, enjoy them plain or pair them with a Greek yogurt-style dip or hummus to help keep you fueled between meals.
• Charcuterie. This nutritious rendition swaps the cured meat to include reduced-fat cheese, grapes or apple slices, nuts, and whole-grain crackers. It's a sweet yet savory balance that provides wholesome nutrition in every bite.
• Smoothies & Smoothie Bowls. Reap the benefits of plant-based nutrition by blending various fruits and vegetables with your favorite unsweetened plant-based milk. My favorite pairings are pineapple-kale-mint and mango-carrot-ginger. Add hearty seeds and nuts to slurp your way to mealtime satisfaction while helping maintain blood glucose spikes.

Carve out time for meals

Life is busy, but eating while driving, working, scrolling, or watching TV can lead to higher calorie consumption. So, it's essential to reconnect with mealtime to improve overall satisfaction while staying dialed into your feelings of fullness.

Although it may feel challenging, aim to consume your meals at your kitchen table or in a quiet, distraction-free location. Even the busiest bees can find 10-15 minutes within their workday to refuel. Plus, it can help give your brain a much-needed break. So, take control of your health by making undistracted mealtime a priority.