Have you ever thought, “If I knew this one thing after I was diagnosed with diabetes, my life would have been easier?” Managing Type 2 diabetes is about more than just taking your prescriptions every single day or week, or cutting sugar from your diet. It requires a strategy, and fortunately, a huge part of this revolves around the lifestyle habits you can control, such as your diet. Learn what else you can do to preserve your health. Here are seven things about managing diabetes that other people wish they had known earlier.
1. Low-Carb Isn’t Always Healthy
You probably heard others say, “Bacon is healthier than an apple.” Despite bacon being high in sodium and saturated fat, it has almost no carbs. Therefore, eating it is unlikely to cause a spike in glucose. In contrast, apples contain natural sugars and carbs, which may raise blood sugar levels.
This popular notion challenges mainstream ideas of what’s good and bad for diabetes. The fact is, while bacon has nearly no carbs, it has several additives like nitrates, nitrites, and nitrosamines, which scientists have determined to potentially cause cancer.
While it’s true it typically doesn’t spike your blood sugar, increasing your risk for a second chronic condition by eating a lot of bacon isn’t a wise move if you’re living with Type 2 diabetes. Bacon is processed meat that’s considered junk food, even if it’s low in carbs. It’s similar to processed protein products and sweetened snacks with low-carb labels on their packaging.
If you think you can get away with glucose spikes by picking low-carb foods, remember it’s not just the carb count that matters for diabetes, but also the food quality.
2. Having Real Knowledge of Nutrition Is a Life-Saving Skill
Fat isn’t always evil, and counting calories shouldn’t be considered a sacred ritual. Doctors often recommend reducing calorie intake and avoiding fat as part of Type 2 diabetes therapy. However, not all know how to do it correctly because the world of nutrition is filled with diet fads, conflicting advice, and one-size-fits-all plans that no longer apply.
If you reduce your calories and unintentionally overdo it, you may develop nutritional deficiencies and increase your risk for gallstones. In addition, you should cut out ‘bad’ fats, not good ones. The ‘bad’ fats include trans fats and saturated fats.
Eggs and avocados contain monounsaturated fats that are beneficial because they naturally increase the glucagon-like peptide-1 (GLP-1) hormone that regulates your blood sugar levels. You’d want to include more of these in your diet.
What this boils down to is that having real knowledge of nutrition — such as the fact that fat isn’t always bad and cutting calories isn’t always good — is the key to effectively managing Type 2 diabetes.
What can you do to be more informed? Read nutritional facts from credible sources like the American Diabetes Association (ADA) and the CDC Diabetes, or take online courses run by licensed diabetes educators.
3. Learning How to Cook Benefits You in Many Ways
The American lifestyle is fast-paced, and anything that makes life convenient is wholeheartedly welcomed, such as fast food. Instant meals sound amazing, but most often, these are the kinds of grab-and-go foods you should avoid if you are going through therapy for Type 2 diabetes.
Fast food contributes to obesity, a major risk factor for diabetes. This is why learning how to cook is essential. The skill lets you choose fresher ingredients for your meals and increases your food options — benefits that fast food chains like McDonald’s, KFC, or Burger King can’t provide because of their preset menu items.
Cooking allows you to eat healthier foods and change up your usual dishes. Plus, you can customize your meals if needed. For instance, if you need to cut back on carbs, substitute pasta with zucchini noodles or carrot ribbons. Home cooking also lets you control your meal portions, which restaurants often serve in oversized amounts.
4. You Can Still Enjoy Social Situations With Food
The first change most people living with Type 2 diabetes make after getting diagnosed is to adopt a restrictive diet. However, this strategy sometimes backfires. It could cost you your social life when eating out becomes stressful and saying no to spontaneous last-minute hangouts takes a hit.
Even with diabetes, you can still enjoy food with friends or family and spend quality time with them. The trick is to eat less of something that you would originally avoid, or consider alternatives if they’re available. For example, you can still drink Coke, but go for a diet Coke that has zero sugar. In short, eat mindfully and be smart about your food choices.
Being honest about your health also makes the people around you more understanding of your needs. For instance, you can tell your friends you avoid or can’t eat some foods because you have Type 2 diabetes. They’ll likely understand your situation.
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5. You Shouldn’t Rely on Medications Alone
Ozempic, Wegovy, and Mounjaro — all of these popular drugs work well at controlling blood sugar levels, but you should combine them with positive lifestyle habits for sustainable results.
Even if you take the maximum dose of any antidiabetic drug, if you’re eating poorly and living a sedentary lifestyle, it’ll be hard to manage Type 2 diabetes. That’s because poor lifestyle habits can negate the effects of medications.
To keep your condition in check, you need to eat healthier and move more. Get at least 150 minutes of moderate-intensity exercise and be conscious of what you eat.
Did you know that a brief movement activity after meals lowers your blood sugar? Resistance exercise improves insulin sensitivity, and so does regular aerobic activity. Losing a pound through regular exercise can have a meaningful impact on your health, especially if you’re chronically overweight.
In a nutshell, medication and lifestyle must go hand in hand in managing Type 2 diabetes effectively.
6. Lifestyle Is the Most Underestimated Antidote
This is a nod to the previous tip. Your lifestyle plays a crucial role in whether your condition improves or deteriorates — with or without medications. This fact is something most people know but choose to ignore.
Positive lifestyle habits alone can prevent, manage, and delay the progression of many chronic health issues, including diabetes, cancer, and heart disease. You can’t expect to control your diabetes symptoms if you continue to smoke, drink alcohol excessively, or sit in front of your TV for the whole day.
A poor lifestyle adversely impacts your metabolism, immune system, and overall body functions. For example, excessive screen time can disrupt your sleep pattern, increasing your risk for depressive symptoms. Similarly, unhealthy eating habits can contribute to obesity and diabetes.
Make sure you make time for exercise, sleep, and habits that promote your physical and mental well-being. The lack of time isn’t a valid excuse to skip a quick workout. You just have to manage your time wisely.
Additionally, if you’re prone to emotional triggers, learn stress management skills such as meditation and breathing exercises, or consider therapy if you need professional help. Your lifestyle is tied to your general well-being, so nurture a positive one.
7. Your Doctor Is Your Ally
If your doctor tells you to stop drinking Coke, eat at fixed times every day, or count the carbs in every meal, don’t take it as a punishment. Your doctor isn’t just someone who writes prescriptions — they’re a partner in your health journey. Cooperate and adhere to the treatment plan.
Moreover, don’t hesitate to ask them questions, even those you think are minor or unimportant. For example, ask if you can still indulge in angel food cake if you have diabetes. These types of questions open up a helpful conversation about moderation and how to enjoy comfort foods even with diabetes.
Managing Type 2 Diabetes Requires a Strategy
A one-size-fits-all approach doesn’t work when managing Type 2 diabetes. It’s not just about taking your prescriptions every day or adopting a low-calorie diet. It takes a holistic health strategy to put diabetes into remission, delay its progression, or prevent complications. The treatment plan should include strategies to improve the key pillars of health, including physical, emotional, and social well-being. It should also be personalized based on the patient’s unique needs.
You don’t need drastic measures like cutting out carbs entirely, but you do need a sustainable and personalized lifestyle strategy. Finally, don’t hesitate to ask your doctor questions. If something is on your mind, your doctor needs to hear it.
