While carbohydrates often dominate discussions about diabetes management, saturated fat and sodium play crucial yet frequently overlooked roles in blood sugar control.
These nutrients can significantly impact insulin resistance and overall health outcomes for the millions living with diabetes worldwide.
Understanding their influence is essential for comprehensive diabetes care, alongside traditional carbohydrate monitoring.
Saturated fat can worsen insulin resistance, making it harder for glucose to enter cells from the bloodstream.
Dietary interventions are imperative for healthy blood sugar levelsGETTY
“Saturated fat, especially from meat and dairy, can increase insulin resistance, making it harder to manage glucose levels,” explains Kathy Levin, RDN, CDCES.
Lauren Plunkett, RDN, added: “Dietary fat profoundly impacts insulin action over time. In the short term, the initial insulin response is often slower and lower.”
Experts recommend limiting saturated fat to 10 per cent or less of daily calories, which translates to about 16 grams for someone consuming 1,500 calories daily.
“Look at the nutrition facts label, and aim for saturated fat as close to zero as possible,” advises Levin.
Instead, choose unsaturated fats from whole-food sources like avocados, nuts, seeds, olive oil and fatty fish rich in omega-3 fatty acids.
For people with diabetes, sodium intake should be limited to less than 2,300 mg per day, the same guideline as for healthy adults.
While sodium doesn’t directly spike blood sugar, it can lead to hypertension, an important risk factor for type 2 diabetes.
Research suggests treatments focused on balancing sodium levels may improve recovery for people hospitalised with hyperglycemia.
Highly processed, salty foods often contain refined carbs and additives that may increase inflammation and worsen insulin resistance. Beyond diet, several strategies can help manage blood sugar effectively.
Regular exercise improves insulin sensitivity for up to 24 hours after activity, potentially lowering haemoglobin A1C levels.
Managing stress is equally important, as chronic stress contributes to insulin resistance.
Saturated fat from meat and dairy can increase insulin resistance
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“Focusing on deep breathing, sitting quietly device-free, changing your environment or going for a walk can lower feelings of stress, decrease blood glucose and support overall metabolism,” said Plunkett.
Working with diabetes professionals ensures personalised treatment plans. Increasing fibre intake is also beneficial, as it slows sugar absorption and reduces inflammation.
A holistic approach to diabetes management must consider all nutrients, not just carbohydrates.
“Fibre-rich foods are naturally low in fat and contribute to insulin sensitivity, particularly by decreasing inflammation,” notes Plunkett.
Levin recommends eating “30 different plant-based foods throughout the week” to support overall metabolic health.
