Nutrition
5 pillars of nutrition for optimal glucose health
By Shetal Desai Rautela, RDN, CDCES
Dec. 3, 2024 • 4 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
For people living with prediabetes or type 2 diabetes, eating well can significantly affect glucose levels and overall health. A sustainable meal plan fuels the body with a variety of nutrients while also making eating more enjoyable. And eating well is not an all-or-nothing proposition. Every small positive change is a win.
With a little practice and support, you can develop a meal plan that works for you. Here are the five pillars of nutrition for optimal glucose health.
Pillar #1: What to eat
According to the American Heart Association and the American Diabetes Association, no fixed diet defines what people with type 2 diabetes or prediabetes should eat. Rather, a more personalized approach, based on one’s glucose pattern and food preference, is recommended.
Nourishing your body with a range of nutrients—like fiber-rich carbs, lean meats or plant-based proteins, and heart-healthy fats—can help slow down carbohydrate breakdown into sugar, which can improve your post-meal glucose trends. While a sustainable meal plan should offer plenty of food choices, it’s best to avoid sugary drinks and limit highly processed foods like bakery items, granola bars, and processed meats.
Three quick tips
1. Balance your carbs for steady glucose
High-carb meals may spike glucose levels quickly, especially if they're not paired with other nutrients. Instead of a carb-heavy breakfast like cereal and milk, try a balanced mix: a slice of sprouted bread topped with avocado and tomatoes, along with an egg or tofu scramble, to promote steadier glucose levels.
2. Choose whole fruits and veggies over juices
Opt for whole fruits and vegetables to retain fiber and encourage slower digestion. For example, eating an apple with the skin provides fiber and requires chewing, which helps manage glucose better than quickly digesting apple juice.
3. Use the plate method for meal planning
A straightforward approach to balanced meals is the plate method: imagine your plate divided into three sections. Fill half with non-starchy veggies, and dedicate a quarter each to protein and carbs.
To take the plate method to the next level, start your meal with veggies, then protein, and finish with carbs. This order may help moderate glucose responses, although it may be challenging with combination foods.
Pillar #2: How much to eat
Portion size recommendations can sometimes seem confusing, so here’s a guide to help. For a more personalized approach, consider speaking with a registered dietitian.
Eating out can be tricky for glucose health since restaurant portions are often two to three times the recommended serving size. Reviewing the menu ahead of time and using the plate method, even at a restaurant, can help you enjoy your meal while managing your glucose levels.
Pillar #3: When to eat
While what and how much to eat often steal the spotlight in meal planning, the timing of meals and snacks is just as important. Ever gone long hours without eating and felt “hangry”? Or snacked through meetings only to feel full right before lunch? These are signs that your eating schedule might need adjusting.
Take a look at your daily routines and consider what times would work best for consistent meals. Then, pay attention to hunger and fullness cues, as well as glucose levels throughout the day, to help determine if your eating schedule is providing the right amount of energy.
Meal timing can significantly impact what and how much you eat, ultimately affecting post-meal glucose trends. Consider focusing on this essential aspect of nutrition as a starting point—it might just make following the first two pillars easier.
Pillar #4: Where to eat
Location, location, location… Choose a spot where mindful eating is possible—like sitting at the table and focusing on each bite. Engage all your senses: smell, taste, texture, and appearance. This practice can help curb your appetite and tune you into hunger cues, so you know when to stop.
Think about how easily a bucket of popcorn disappears at the movies—that’s the effect of being in a place where your brain is preoccupied with the movie rather than attuned to your body’s natural hunger signals.
Pillar #5: Why we eat
Food habits often include emotional eating, comfort eating, and eating when not truly hungry. If you relate to these non-hunger eating patterns, a dietitian can help pinpoint areas where glucose levels might be affected by these habits. They can also guide you in finding non-food rewards or activities as satisfying replacements.
Listen to your body
We all have days when we don’t feel our best. Listening to your body can be as simple as noticing when you're tired and allowing yourself to rest, or choosing physical activities that bring you joy. It might also mean recognizing challenges in managing glucose patterns, even with healthy eating. As always, don’t hesitate to reach out to your healthcare provider for guidance and support.
The production of this article was sponsored by Stelo by Dexcom.
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Shetal Desai Rautela, RDN, CDCES
Shetal Desai Rautela, RDN, CDCES, is a registered dietitian, diabetes care, and education specialist with 15+ years of expertise in diabetes, metabolic health, and child nutrition.