At this point, most people know there are tons of factors that affect blood sugar. Your sleep patterns, stress level, exercise routine and other variables impact blood sugar levels. However, despite understanding that blood sugar is nuanced, most people still think of carbs as the only thing in diet that changes levels.
While carbs have the greatest impact on blood sugar levels, they are far from the only nutrient that plays a role. Saturated fat and sodium aren’t discussed as often, they can worsen insulin resistance and elevate blood pressure.
Saturated fat is fat that is solid at room temperature. It is often found in animal products like butter, cheese and meat. While people have claimed coconut oil may be a health food darling, it is a saturated fat.
Registered dietician Kathy Levin said, “Saturated fat, especially from meat and dairy, can increase insulin resistance, making it harder to manage glucose levels. Fat does not raise blood glucose directly the way carbohydrates do, but it can affect blood glucose in terms of digestion of food, insulin sensitivity and overall metabolic health.” Ms. Levin recommends limiting saturated fat to 10 percent or less than your daily calories to be safe.
As always, nutrition labels are a helpful tool. Saturated fat is listed separately from total fat. “Look at the nutrition facts label, and aim for saturated fat as close to zero as possible,” said Ms. Levin.
Registered dietician Lauren Plunkett said, “Dietary fat profoundly impacts insulin action over time. In the short term, the initial insulin response is often slower and lower, but the total insulin needed may still be significant, depending on the fat type and amount.”
If you want fats in your diet, eat avocadoes, nuts, seeds and fish. They are rich in omega-3s and helpful nutrients like fiber or protein, depending on which food you choose. These healthier forms of fat can have benefits!
Standardly, people with blood sugar concerns are told to follow the same sodium guidelines as folks without concerns unless they have high blood pressure or a kidney issue. However, sodium can contribute to hypertension. That is a risk factor in blood sugar concerns.
Limiting sodium has been linked to people surviving and recovering from hyperglycemia. Cooking with less salt and aiming to eat fewer processed foods can be a big step in having less sodium in your day. Processed foods also tend to be high in simple carbs, additives and other things you may not want in your diet.
Managing blood sugar can be difficult. If you have questions or concerns, talking to a nutritionist about your goals and health concerns can help you make a plan that is right for you. No one’s needs are the same, and a personalized diet can help you achieve your goals.
