Diabetes researchers have named one major diet swap that helps reduce blood sugar levels and your risk of developing heart disease. High blood sugar, known as hyperglycemia, is harmful because if it goes untreated for an extended time, it can result in severe complications.
These may include damage to your eyes, kidneys, nerves, and blood vessels, which can lead to issues such as vision impairment, kidney disease, nerve damage, and a higher risk of heart disease. Essentially, it can negatively impact several organs in the body due to its detrimental effects on the circulatory system.
According to the NHS, symptoms of high blood sugar usually come on gradually and may only start when the level is very high. Common symptoms include feeling very thirsty, peeing a lot, feeling weak or tired, blurred vision, and losing weight.
Common causes of high blood sugar in people with diabetes may also include being unwell, feeling stressed, eating too much sugary or starchy food, and being less active than usual. If you miss diabetes medication you’ve been prescribed by a doctor, it can also trigger health problems.
It’s not usually a serious problem if your blood sugar is sometimes slightly high for a short time. But high blood sugar can cause serious problems if it stays high for a long time or gets to a very high level. The only way to check if you have high blood sugar is to have a blood test.
To reduce your risk of being diagnosed with Type 2 diabetes and to keep your blood sugar levels under control, there are several things you can do. These include exercising regularly, lose weight if you’re overweight, try to find ways to manage stress and avoid eating too much sugary or starchy food.
What diet swap makes a difference?
Following a healthy, balanced diet can maker a huge impact, especially if you make one major diet swap. As recommended by heart experts, replacing foods high in saturated fat (like fatty red meat) with foods rich in unsaturated fats, such as oily fish like salmon, nuts, and avocado, may have an impact on the risk of developing diseases in the long run.
Doing so can significantly lower cholesterol and glucose levels and reduce the risk of heart disease. Choose sources of monounsaturated and polyunsaturated fats like olive oil, almonds, walnuts, and fatty fish.
Try to reduce your intake of red meat, full-fat dairy, and processed foods that are high in saturated fats. Swapping out saturated fats for unsaturated fats can assist in regulating blood sugar levels and enhancing heart health.
For example, instead of eating a burger with a patty made from ground beef, choose a one that’s made with lean ground turkey or salmon patty. Another option to consider is swapping full-fat cheese for low-fat or fat-free cheese.
What do diabetes experts say?
The World Health Organisation recommends that cutting back on saturated fatty acids can lower LDL cholesterol levels and promote better heart health. Studies indicate that consuming diets rich in plant-based unsaturated fats may lower the risk of Type 2 diabetes and heart disease.
One effective way to transition from saturated to unsaturated fats is by replacing butter with plant-based oils such as olive or avocado. A recent study featured in Nature Medicine revealed that diets rich in plant-based unsaturated fats, rather than saturated fats from animal sources, were linked to lower rates of Type 2 diabetes and cardiovascular disease.
The research included 195 participants from the UK, divided into three groups. One group followed a diet rich in saturated animal fats for 16 weeks, while the other two groups consumed diets higher in monounsaturated or polyunsaturated plant-based fats.
Additionally, the participants provided blood samples for analysis. The findings indicated that individuals with a high multi-lipid score (MLS) and followed a plant-based diet experienced a notably lower risk of developing cardiometabolic diseases in comparison to their counterparts.
A higher MLS score was linked to a six-fold stronger reduction in heart disease risk (32% vs 5%). There was also a five-fold stronger reduction in type 2 diabetes risk (26% vs 5%).
In a press statement, the study’s senior author and research leader at Chalmers University of Technology, Clemens Wittenbecher, said: “Our study confirms with even more certainty the health benefits of a diet high in unsaturated plant fats such as the Mediterranean diet and could help provide targeted dietary advice to those who would benefit most from changing their eating habits.”
The study’s first author, Fabian Eichelman, who is from the German Center for Diabetes Research, added: “We summarised the effects on blood lipids with a multi-lipid score (MLS). A high MLS indicates a healthy blood fat profile and a high intake of unsaturated plant fat and low intake of saturated animal fat can help [achieve] such positive MLS levels.”
What is the Mediterranean diet?
The Mediterranean diet is generally rich in various foods, including vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and healthy fats like olive oil. It emphasises fresh ingredients, which can lead to lower calorie intake and support weight loss.
The diet may also aid in lowering insulin resistance and reducing fasting blood sugar levels. Plus, the fiber found in fruits and vegetables helps to slow the absorption of sugar into your bloodstream. Always speak to your doctor first before making any major lifestyle and diet changes to ensure they are suitable for you, especially if you are being treated for a medical condition or take certain medication.
For more information, Diabetes UK has a Mediterranean meal plan you can download and follow. You can also check out the NHS website.