These 2 Surprising Nutrients May Impact Blood Sugar

One of the most frequently asked questions people with diabetes have is, “What can I eat?” Carbohydrates are often the primary focus, as they have the greatest effect on blood sugar levels. However, they’re far from the only nutrient to consider. Saturated fat and sodium’s roles in blood sugar may not be as obvious, but they’re just as important for diabetes management. 

Approximately 34.1 million people in the United States have diabetes. And while there isn’t a universal eating plan for managing this condition, the American Diabetes Association (ADA) recommends focusing on an overall balanced eating pattern, including limiting foods that are high in saturated fat and sodium. Here, dietitians explain why paying attention to saturated fat and sodium is important for managing blood sugar levels, along with other strategies for maintaining a balanced, diabetes-friendly diet. 

Why You Should Pay Attention To Saturated Fat

Saturated fats are solid at room temperature. They’re typically found in animal-based foods, like cheese, butter, milk and meat, though they’re also found in plant-based oils, including coconut oil. While there’s some debate about whether all saturated fat is harmful, high intake of saturated fat has been linked with an increased risk of heart disease, a condition that people with diabetes are already at a higher risk for.

In addition to heart health, too much saturated fat may affect blood sugar levels by increasing the risk of insulin resistance, making it harder for glucose to move out of the bloodstream and into cells. Kathy Levin, RDN, CDCES, dipACLM, lifestyle medicine dietitian, diabetes educator and founder at Nutritiously Simple, says, “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.”

Saturated fat also indirectly affects blood sugar levels thanks to its effects on insulin action. Lauren Plunkett, RDN, LD, CDCES, registered dietitian and certified diabetes care and education specialist, says, “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.” This interaction is particularly important for people who take insulin to manage their condition.

Levin recommends limiting saturated fat to 10% or less of daily calories. “For somebody consuming 1500 calories, that would be about 16 grams or less a day. Look at the nutrition facts label, and aim for saturated fat as close to zero as possible,” she says. Keep in mind, this doesn’t mean you should limit all fat. Instead, opt for unsaturated fats when possible, including plant-based, whole-food sources like avocados, nuts, seeds and olive oil. Fatty fish, like salmon, are also beneficial thanks to their rich concentration of omega-3 fatty acids, which may help reduce chronic inflammation.

Why You Should Pay Attention to Sodium

Unless you have other complications, such as high blood pressure or kidney disease, people with diabetes are encouraged to limit sodium intake to less than 2,300 mg per day, which is the same guideline for healthy adults. While exceeding this amount won’t directly cause your blood sugar levels to spike, it can lead to hypertension (high blood pressure), which is an important risk factor for type 2 diabetes. 

More research is needed to understand the link between sodium and blood sugar levels. However, one study found that treatments focused on balancing sodium levels were linked with better recovery and survival odds in people hospitalized with hyperglycemia. To help prevent hypertension, focus on eating more minimally processed, low-sodium foods, especially ones that are rich in potassium.

Another aspect to consider is that foods high in sodium—like fast food, packaged snacks and fried foods—also tend to be high in saturated fat and low in fiber. “Highly processed, salty foods often contain refined carbs, and additives that [may] increase systemic inflammation and worsen insulin resistance. Choosing lower-sodium, whole food options supports both stable blood sugar and reduced inflammation,” says Levin. 

Other Strategies to Manage Blood Sugar

Many factors affect blood sugar management, including overall eating patterns, exercise habits, sleep and stress management. Here are some tips for keeping your blood sugar levels within a healthy range.

Move Your Body

Regular exercise has been shown to improve blood sugar levels, including lowering hemoglobin A1C. Physical activity makes cells more sensitive to insulin, helping to lower blood sugar levels up to 24 hours after activity. Find a type of activity you enjoy and commit to it. Start small and build your way up gradually. If you’re new to exercise, it’s important to talk with your doctor first. Because exercise can lower blood sugar levels, your medication regimen may need to be adjusted to prevent your levels from dropping too low. 

Manage Stress

Stress is an unavoidable, and sometimes necessary, part of life. However, being chronically stressed can contribute to insulin resistance and weight gain. “Stress can have long-lasting glucose-raising effects,” says Plunkett. She adds that developing tools to help manage stress is key for supporting metabolic and mental health. “Focusing on deep breathing, sitting quietly device-free, changing your environment (even for a few minutes) or going for a walk can lower feelings of stress, decrease blood glucose and support overall metabolism,” says Plunkett.

Work With a Professional

Whether you’ve been newly diagnosed or have had diabetes for years, working with a diabetes professional is one of the best ways to help manage blood sugar levels. Working one-on-one with a professional can ensure that your treatment plan is tailored to your needs and lifestyle. 

Eat More Fiber

“Fiber-rich foods are naturally low in fat and contribute to insulin sensitivity, particularly by decreasing inflammation. Higher fiber diets are well known for decreasing a person’s risk of developing metabolic disease and lowering hemoglobin A1C levels (three-month average of blood sugar),” says Plunkett. Adding fiber to your meal can also help slow the absorption of sugar, minimizing the risk of blood sugar spikes. Plus, fiber is beneficial for weight loss and supports brain, gut and heart health.

Most Americans fall short of their daily fiber needs, which are 25 grams for women and 38 grams for men. Luckily, adding more fiber to your diet doesn’t have to be difficult. “Swap meat for legumes, like lentils, chickpeas or edamame. They are a great source of protein and fiber. This combination can assist in reducing inflammation, post-meal blood sugar spikes and improve gut health and insulin sensitivity,” says Levin. In addition to legumes, she recommends eating a wide variety of fruits, vegetables, whole grains, nuts and seeds. Specifically, Levin says that she encourages her clients to eat 30 different plant-based foods throughout the week.

Other Factors To Consider

Sleep, smoking habits and medication regimens are additional factors to consider when managing blood sugar levels. Technology, such as continuous glucose monitors, can also be helpful for tracking blood sugar levels and adjusting your treatment plan.

The Bottom Line

Carbohydrates are just one piece of the puzzle when it comes to managing diabetes. Nutrients like fat, sodium and fiber also play a key role in keeping blood sugar levels within a healthy range. Eating an overall balanced diet, with an emphasis on whole, plant-based foods like vegetables and legumes, can help limit your intake of saturated fat and sodium while also increasing your intake of fiber and other essential nutrients. 

Whether you are newly diagnosed or have had diabetes for a long time, there are things you can do to manage your blood sugar. Focus on one change at a time and don’t hesitate to ask for help. To help make getting the help you need more affordable, consider reaching out to your insurance provider. Depending on your coverage, the costs of working with a diabetes expert may be fully or partially covered.