Diabetes & High Blood Sugar

Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer

Approximately 1 in 10 Americans has diabetes, which equates to 30 million people. There are different types of diabetes with different causes: type I, type 2, gestational, and prediabetes. The most common form of diabetes is type 2 and affects about 90-95% of all people with diabetes.

Diabetes is a chronic disease that affects how the body uses glucose. Glucose is a type of sugar our bodies use for energy that comes primarily from carbohydrate-rich foods. As glucose circulates through the bloodstream, the pancreas releases the hormone insulin to help move the glucose into the body’s cells for energy or for storage for later use. With type 2 diabetes, the pancreas still works but the body may not produce enough insulin, or the body cells become resistant to the insulin that is produced. The pancreas must work harder to create more insulin, which can damage the pancreas over time. If the glucose can’t get inside the cells, it stays in the bloodstream causing high blood sugar, or hyperglycemia. In type 1 diabetes, your body makes little or no insulin.

Over time, having irregular blood sugar can cause serious health problems. Untreated, this can cause damage to the blood vessels and can increase the risk of heart disease, stroke, kidney disease, nerve damage, and vision problems.

Signs and Symptoms of Diabetes

The symptoms may vary depending on the type of diabetes, but most commonly include:

Areas of darkened skin around the armpits and neck
Blurred vision
Fatigue or weakness
Frequent infections
Frequent urination
Increased hunger
Increased, unquenchable thirst (despite drinking plenty of fluids)
Itchy skin
Sores that heal slowly
Tingling in the hands and feet
Unplanned or unintentional weight loss

Risk Factors

The chances of developing diabetes depend on both genetic and lifestyle factors. Some genetic risk factors, like age, family history and ethnicity, can’t be changed. Other lifestyle risk factors such as poor diet, being overweight, and physically inactive can be changed. Additional risk factors for developing diabetes include:

Fat distribution: Apple shaped vs. pear shaped. Fat stored in the abdominal area increases risk
Family history: People who have parents or siblings with type 2 diabetes
Prediabetes: People with elevated blood sugar, though it may not be high enough to be considered diabetes, are at risk of developing diabetes if left untreated
Gestational Diabetes: Women who develop diabetes during pregnancy or who give birth to babies over 9 pounds
PCOS: Women with polycystic ovarian syndrome are also at increased risk

There is no cure for diabetes, but fortunately, diabetes can be managed with diet, exercise, and proper medication.

Healthy Eating Tips

People with diabetes benefit from following the same healthy eating plan that is recommended in the Dietary Guidelines for Americans. All foods can fit into a healthful eating plan; however, some foods may need to be limited in quantity and/or frequency. But people with diabetes can still enjoy occasional indulgences. They just need to fit into the meal plan – and people with diabetes do need to be prepared and have a plan at mealtime to make sure they are eating an accurate amount of carbohydrates for the medications they need.

People with diabetes often use “carb counting” or “the plate method” to help manage their blood sugar, especially if they are taking insulin. The Nutrition Facts Panel can be used to determine the total amount of carbohydrates per serving. Alternatively, the Plate Method is a visual reminder of what each meal should look like. One half of the plate should be filled with fruits and non-starchy vegetables. The other half of the plate should be split between protein and whole grains or starchy veggies.

Being a smart shopper and navigating the grocery aisles with a list helps ensure nutritious foods are on hand and can be incorporated into meals and snacks. Using the Nutrition Facts Panel can help shoppers compare foods and make smarter choices. In addition to looking at the amount of carbs, watch for excess calories, sugars, sodium, and saturated fat. Choose products that can help achieve nutrition goals.

Foods to Include:

Fresh, frozen or canned fruit with no added sugar
Fresh, frozen or canned vegetables with no added salt or sauces
Lean meats, poultry, seafood, and eggs
Whole grain breads, cereals, rice, and pastas
Fat-Free or Reduced-Fat milk, yogurt, and cheese
Oils

Foods to Limit:

Highly processed and calorically dense foods like cookies, chips, pastries, etc.
Fried foods
Foods and beverages with a lot of added sugar, such as soft drinks, lemonades, fruit punch, etc.; sugar-sweetened cereals; flavored yogurts; dairy desserts (ice cream, etc.)
Foods high in sodium like cured meats, hot dogs, etc.; frozen and canned entrees; and recipes with added salt
Saturated and trans fats found in butter and margarine

By following a healthy eating and activity plan, it can be possible to enjoy occasional indulgences. It is recommended that a person with diabetes work with their physician, registered dietitian, or certified diabetes educator to find a meal plan that works for them.

Shop Sifter for products that can help support a healthy blood glucose

Additional Resources

American Diabetes Association
National Institute of Diabetes and Digestive and Kidney Health
Academy of Nutrition and Dietetics
Mayo Clinic
Centers for Disease Control
National Institute of Health
Joslin Diabetes Center
Dietary Guidelines for Americans 2015-2020