November is National Diabetes Awareness Month. This year, the focus is on small steps for big change. Being aware of the condition is a start. But making lasting lifestyle changes to reduce your risk can sometimes feel overwhelming.
Eat more veggies. This is not new advice but even just small adjustments to how you eat can influence your daily blood sugar! There is one thing you can do today that will make it easier for you to maintain healthy blood sugars. Can you guess what it is?
All carbohydrate-containing food is broken down into sugars called glucose in your body. 
Glucose enters the bloodstream. That signals the body to release insulin. Insulin helps move glucose into the cells for energy. For those with prediabetes or diabetes, this process is impaired. If too much glucose stays in the blood, your blood sugar levels rise. They can stay high for long periods of time after meals, too. If untreated, high blood sugar can damage the eyes and blood vessels and nerves throughout the body.
A plant-first approach to mealtimes can improve your blood sugar control. This study found that the order in which you consume food makes a difference. They looked at how eating a tomato & cabbage salad before the white rice effected blood sugar and insulin response immediately after eating.
Within 30 minutes, those who consumed the vegetables first had lower blood glucose and insulin levels than those who consumed the rice first, even though all study participants ate the same meal overall. This improved blood sugar response persisted throughout the day, leading researchers to conclude that enjoying a rainbow of vegetables first supports better blood sugar control.
As you aim to improve your blood sugar control, remember small adjustments can have immediate advantages. The tradition of restaurants to serve salad before the main course turns out to be a healthy suggestion when it comes to maintaining healthy blood sugars! Given that high blood sugars can cause mental fogginess and fatigue, some individuals notice the mental clarity benefits when they address their blood sugars. Try the plant-first strategy today to see how it improves how you feel!
Treo supports our members to find their healthy lifestyle. Small changes just like these can support your long-term health outcomes. With the help of a dedicated wellness coach, you can start making small but impactful changes right now. Want more information? Reach out today!
Jill Woodward is a Registered Dietitian Nutritionist and a Nutrition Education Specialist. She has a Master’s in nutrition and dietetics and has worked in a variety of settings including hospitals and outpatient clinics. Jill has also worked with fortune 500 companies across the US on developing a culture of health in their corporate environments. Jill enjoys seeing people achieve their chosen health and wellness goals. Her evidence based approach helps individuals reach their goals as part of their unique lifestyle to successfully sustain their healthy habits.
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