Diabetes is so common that we get to meet or at least know one person who is suffering from this chronic yet preventable disease. Diabetes is a medical condition wherein an individual’s immune system destroys the beta cells in the pancreas. The hormone insulin is produced by the beta cells. This is known as type 1 diabetes mellitus. Type 2 diabetes mellitus is a condition where the body becomes resistant to the insulin being produced by the beta cells in the pancreas, or there is less or no insulin production. The difference between type 1 and type 2 is that the first one is immune-related related while the other one is lifestyle-related. Both type 1 and type 2 diabetes result in significantly elevated blood glucose levels, unlike insulin resistance, which can occur with normal blood glucose levels that can eventually increase.

Insulin resistance differs from diabetes, but they are related. Insulin resistance is a condition where the cells in the body do not respond well to the hormone insulin, which is supposed to carry sugar or glucose from the blood into the cells to be utilized as energy. When this occurs, the glucose remains in the blood, causing the blood glucose to eventually increase. An individual may have insulin resistance but have a normal blood glucose level initially. Many factors cause insulin resistance, but the major reason is the presence of excess body fat and the intake of fatty food. Fat can interfere with the insulin signaling pathways by producing toxic by-products. It can also “coat” cells and accumulate on muscles. Thus, obstructs the insulin-carrying glucose from entering the cells. Left untreated, insulin resistance increases the risk of developing diabetes.

People go on a restrictive diet when they are diagnosed with insulin resistance or diabetes. In more than two decades of my private practice as a registered nutritionist dietitian, I have observed that the first thing people cut down on is rice and fruits. They are, however, more often than not, unsuccessful in controlling blood glucose levels. Why is that so? Aren’t carbohydrates the culprit?

Firstly, carbohydrates, the main source of glucose, are not created equally. If you cut down on your carb intake, including fruits and whole grains, in addition to not consuming any other source of carbohydrates like vegetables, then it’s like saying that legumes are equal to lollipops. After all, both contain carbs, but they are not the same.

Intake of carbohydrates, even with diabetes and insulin resistance, is important because a very low carbohydrate diet will raise your oxidative stress and stimulate the body to produce the stress hormone cortisol. This not only increases blood glucose levels but can also promote the accumulation of visceral fat or abdominal fat.

It is vital to consume about 50 to 65 percent of your total daily intake from carbohydrates that come from wholesome sources of starchy vegetables like sweet potatoes and whole grains like brown, black, red rice, adlai, oats, quinoa, and other minimally processed grains. Vegetables must be eaten at every meal for at least a minimum of half a cup of cooked or one cup raw. More is better. Fruits, albeit containing simple sugars, have fiber that helps control blood glucose levels, especially when eaten with meals. Fiber plays a role in sugar absorption, preventing it from rising to an abnormal level.

If you want to blame carbs for increasing your blood glucose level, blame the refined carbohydrates that you have been consuming. These are the ultra-processed snacks that come in boxes and packages like biscuits, white bread, chips, sweets, and ice cream. Add the sugary beverages that you can’t live without, like bubble tea, soda, blended tea, coffee drinks, instant coffee, and chocolate drinks, cakes and pastries, and other food that contain simple and refined sugar.

If you cut down on the complex carbohydrates that contain fiber like whole grains, vegetables, and fruits, your body will naturally crave what it lacks, in this case, glucose. Therefore, to prevent cravings for unhealthy carb sources, be wise in making carb choices.

Another thing that causes damage to the beta cells and increases the risk of insulin resistance and diabetes is the consumption of animal products, especially dairy, egg, and red meat like pork and beef. All animal products, including poultry and fish, can have the same effect when consumed. How can a food that does not contain any form of sugar affect the blood glucose level? When animal products are eaten, the gut bacteria in our intestines produce the chemical trimethylamine or TMA. This compound then travels to the liver and gets converted into trimethylamine N-oxide (TMAO. TMAO blunts the insulin secretion by the beta cells in the pancreas, as well as causing a reduction in the beta cell mass or quantity. When the beta cells are compromised, insulin resistance or even diabetes is inevitable.

If you can’t commit to going one hundred percent plant-based because you love animal products so much, then try to at least have a more plant-dominant way of eating to reduce your chances of getting diabetes, or if you’re already diabetic, at least try to manage your condition and prevent complications. Although we have to bear in mind that a diet that is one hundred percent plant-based, sourced from wholesome and minimally processed food, can still reverse insulin resistance.

When it comes to managing blood glucose levels, food may be a major factor, but that’s not all. Aside from physical activity and exercise to improve insulin sensitivity, it is also important to intentionally get adequate and good-quality sleep. Inadequate sleep increases cortisol levels. It also increases the production of the hormone ghrelin, which stimulates us to have food cravings. Studies have shown that when women lack sleep, they tend to crave refined carbohydrates. Whoever heard of craving healthy carbs like soy or salad, anyway?

If you want to get your blood glucose under control, choose the right carbohydrates.