Diabetes and Your Diet
A recent study conducted by researchers at The University of Texas at Austin has revealed a strong link between the consumption of ultra-processed foods and poor blood sugar control in individuals with Type 2 diabetes. The research emphasizes that beyond sugar and salt intake, the presence of heavily processed foods loaded with additives significantly influences long-term blood glucose levels, measured by HbA1C.
The study was part of the ongoing Texas Strength Through Resilience in Diabetes Education (TX STRIDE) project, which is led by Mary Steinhardt of UT’s College of Education. Each participant provided two 24-hour dietary recalls as well as a blood sample for HbA1C measurement. Instead of relying solely on standard nutritional indexes that score the quality of a diet, the researchers focused on the degree of food processing.
Findings showed that the more grams of ultra-processed food a participant consumed, the worse their blood sugar control tended to be. Conversely, those who ate more minimally processed or unprocessed foods displayed better blood sugar management. This relationship was clear even though traditional dietary indexes—commonly used tools for assessing diet quality–did not correlate with blood sugar control.
Senior author Marissa Burgermaster, assistant professor of nutritional sciences, explained that the team sought to identify which dietary measures best predicted blood sugar management. Their results confirmed that food processing level, rather than broad nutritional quality scores, was the key factor. Graduate student Erin Hudson added that the adverse effects were not simply due to added sugars or sodium. If that were the case, the traditional diet quality measures would have shown stronger associations. Instead, synthetic additives such as artificial sweeteners, emulsifiers, colors, and flavors may play a more critical role, raising questions about the adequacy of current dietary guidelines.
The study highlighted specific outcomes: among participants not on insulin therapy, a diet containing 10% more grams of ultra-processed food was associated with HbA1C levels 0.28 percentage points higher on average. In contrast, a 10% increase in minimally processed or unprocessed food consumption correlated with HbA1C levels 0.30 percentage points lower. Since maintaining HbA1C below 7 is considered the target for people with Type 2 diabetes, these findings are clinically significant. Participants whose diets consisted of 18% or fewer grams from ultra-processed foods were more likely to meet this goal.
This research builds on a growing body of evidence linking ultra-processed food consumption not only to diabetes complications but also to higher rates of obesity, cardiovascular disease, sleep disorders, mental health challenges, and premature mortality. The UT Austin study underscores the importance of shifting dietary guidelines to highlight not just nutrient content but also the degree of food processing. For people with Type 2 diabetes, minimizing ultra-processed foods and increasing whole or minimally processed options may offer a practical and impactful path toward better long-term health outcomes.
University of Texas at Austin. “Ultra-processed foods pose unique dangers for people with type 2 diabetes.” ScienceDaily. ScienceDaily, 20 October 2024. www.sciencedaily.com/releases/2024/10/241017172942.htm.
Eat Good to Feel Good
Healthy eating for prediabetes and diabetes not only helps to manage your blood sugar, it also helps you have a better relationship with food. When you nourish your body with quality foods, it helps your body function at its best.
Diabetes Plate for Meal Planning
Using the Diabetes plate can simplify healthy eating by focusing on a low-carb approach. Fill half the plate with non-starchy vegetables, a quarter with lean proteins, and one quarter with starchy vegetables, fruits, whole-grains or low-fat dairy.
Non-Starchy Vegetables
These vegetables keep you feeling full for longer and provide you with the great-tasting nutrients your body needs without as many calories and carbs. Non-starchy vegetables include broccoli, carrots, cauliflower, and more!
Protein
Protein is an important part of a diabetes meal plan. And even if you’ve opted for a plant-based diet, there are plenty of protein-rich plant-based options, such as beans, hummus, and lentils. Keep in mind that many legumes do have carbs, which can have an impact on your diabetes management.
Fruits
While fruit does count as a carbohydrate food, they are loaded with vitamins, minerals, and fiber just like vegetables. Fruit can also help you satisfy your sweet tooth without the added sugar.
Fats
Focus on adding healthy fats (like monounsaturated and polyunsaturated fats) to help lower your cholesterol and protect your heart. Healthy fats can be found in foods like olive oil, nuts, avocados, some types of fish, and a host of other tasty options.
Diabetes Superstar Foods
These are often called “nutrient-dense” foods, which means they have high nutritional value. Get the facts and supercharge your meal planning foods full of protein, healthy fats, vitamins, minerals, and fiber.
American Diabetes Association . (n.d.). Tips for eating well. Eating Well & Managing Diabetes. diabetes.org/food-nutrition/eating-healthy.
Supporting Someone with a
Mental Health Challenge
It can be challenging to know what to do if you are worried about someone. Talking to someone is often the first step when you know they are having a hard time. Eight tips for talking about mental health:
Set time aside with no distractions: Provide an open and non-judgmental space with no distractions.
Let them share as much or as little as they want to: Let them lead the discussion at their own pace. Don’t pressure them to tell you anything they aren’t ready to talk about.
Don’t try to diagnose or second-guess their feelings: Try not to make assumptions about what is wrong or jump in too quickly with your own diagnosis or solutions.
Keep questions open-minded: Say, “why don’t you tell me how you are feeling?” rather than “I can see you are feeling very low”. Try to keep your language neutral. Give the person time to answer and don’t grill them with too many questions.
Talk about self-care: Discuss ways of de-stressing or practicing self-care and ask if they find anything helpful.
Listen carefully to what they tell you: Repeat what they said back to them to ensure you have understood it. By showing you understand how they feel, you are letting them know you respect their feelings.
You will have your own limits on the support that you can provide. It’s important to take care of yourself, too. Remember, if someone tells you they are feeling suicidal or can’t go on, it is crucial to encourage them to get professional help.
