Sustainable Eating Tips for People with Diabetes

Making thoughtful choices about what and how you eat is one of the pillars of diabetes care. But what if your food decisions could support not just your blood sugar, but also the health of the planet? Sustainable eating offers a way to do both. By focusing on environmentally friendly habits that also promote long-term wellness, you can build a lifestyle that’s both nourishing and lasting. Here, we'll go over a few tips to help get you started.

Understanding Sustainable Eating

Sustainable eating has two key meanings. On one hand, it refers to environmentally responsible food choices; think reducing food waste, eating less meat, and supporting local agriculture. On the other hand, sustainable eating also means creating habits that are manageable and consistent for the long haul, an essential part of diabetes care. When done thoughtfully, sustainable eating can help:

• Support blood glucose control
• Reduce reliance on highly processed foods
• Minimize environmental harm from food production
• Improve your relationship with food

What Does “Sustainable Eating” Mean for People With Diabetes?

Sustainable eating when living with diabetes is about making changes that support both your health and the health of the environment. This means creating long-lasting habits that can help reduce your environmental footprint, such as adopting "Meatless Mondays" or choosing more plant-based foods in general.

Plant-based diets tend to result in lower fasting blood sugar levels, which can result in better blood sugar control overall. Sustainable eating can, therefore, be considered a lifestyle change that's beneficial in more ways than one. Still, sustainable nutrition can look different for everyone, so it's important to talk to your doctor before making any significant changes to a diabetes diet.

Earth-Friendly Food Choices That Support Blood Sugar Management

Meat consumption is one of the most environmentally impactful dietary decisions we make, but it can be challenging to change eating patterns. To better understand how to make sustainable changes, consider the following tips.

Choose More Plant-Based Meals

Plant-based meals are packed with fiber, vitamins, and minerals, plus they’re easier on the environment. Plus, beans, lentils, vegetables, and whole grains tend to have a lower glycemic impact than highly processed carbohydrates and provide sustained energy. Legumes are also an excellent source of protein, comparable to many animal-based protein sources.

Start simple by swapping out meat one or two times a week and experimenting with some great plant-based recipes for managing blood sugar. If you have any questions or concerns, don't hesitate to talk to your doctor. You don't have to adopt a vegan diet overnight, but a few minor changes can go a long way.

Buy Local and Seasonal Produce

Another excellent tip for sustainable living is to buy locally sourced produce. Choosing fruits and vegetables that are in season and grown locally reduces the energy used to transport and store them. It also means fresher produce, which often translates to better flavor and nutrient content. While this isn't always accessible depending on where you live, check to see if there are any local farmers' markets or produce co-ops nearby for affordable, seasonal finds.

Reduce Food Waste

Even if you make no changes to your actual diet, you can still adopt sustainable habits by reducing food waste. This is one of the easiest ways to increase sustainability. To do this, try to plan meals ahead of time, stick to your grocery list, and store leftovers in clear containers so they don’t get forgotten. If you have more leftovers than you'll be able to eat, stick them in the freezer for easy grab-and-go meals in the future. As a bonus, this type of meal-prepping with portion control can also help with blood sugar stability and weight management. For even more sustainability in the kitchen, check out how to start your backyard compost bin.

Opt for Sustainable Proteins

Meat, especially red meat, has a larger carbon footprint. While getting adequate levels of protein is important, there are healthy alternatives. Plus, limiting your consumption of red meat reduces your saturated fat intake, which supports better cardiovascular health.

Try incorporating plant-based proteins like tofu, beans, or tempeh. If you eat fish, look for sustainably sourced options with low mercury levels, such as wild-caught salmon or sardines. These choices support heart health and offer valuable nutrients without spiking blood sugar.

Tips for Building Habits That Last

Everyone is different, and the length of time it takes you to build new habits can vary. The key is staying consistent and not letting a deviation every now and then discourage you. To help create lasting habits, consider some of the following tips.

Create a Consistent Eating Schedule

Eating meals around the same time each day can help support blood sugar regulation and insulin sensitivity. A predictable schedule also cuts down on impulse purchases and food waste. Try to plan your meals and only purchase items that are on your grocery list. This can help you reduce unnecessary snacking out of boredom and make it easier to stick to a sustainable meal plan.

Start Small and Set Realistic Goals

Making a lot of significant changes all at once can be overwhelming for anyone and may not result in long-term habit formation. Instead of trying to make every single possible sustainable dietary change overnight, start with one thing at a time. Adopt Meatless Mondays or bring your reusable grocery bag to the store. There are plenty of ways you can make a difference and work on managing blood sugar levels at the same time.

Consider Habit Stacking

Another great way to help establish new routines is to habit stack. This involves "stacking" new habits on top of existing ones to help pair a new behavior and create a trigger. For example, listen to your favorite podcast while meal prepping dinners for the week or prep your lunch for the day while your coffee brews. By anchoring a new habit to something already part of your routine, it becomes easier to remember and more likely to stick.

Be Strategic About Swaps

Plant-based diets, or even a slight reduction in animal-based foods, can help with the prevention and management of diabetes by improving glycemic control. However, getting enough nutrients is still important, especially when it comes to protein. Finding the right alternatives based on your lifestyle and personal preference can take some trial and error. In the meantime, the American Diabetes Association has a great list of sustainable swaps you can make in your diet to help get the most out of plant-based eating.

Use Technology for Long-Term Tracking

There are plenty of free and low-cost apps that can help you track glucose levels, meals, and even carbon footprints. Take advantage of a few that you like, especially if they're able to be integrated. For example, logging your meals can help you see healthy eating habits, while using a diabetes management app can help you track and manage various types of data to see how diet and lifestyle affect glucose over time. There are even sustainability apps that can help you combat food waste and learn more about products in the supermarket.

Practice Mindful Eating

Finally, try practicing mindful eating. This involves slowing down, paying attention to your body’s hunger cues, and appreciating the food on your plate. This practice not only helps with portion control and blood sugar management but can reduce overeating and unnecessary waste.

Sustainable Pantry Staples for Diabetes Management

Stocking your kitchen with long-lasting, healthy staples can make sustainable eating easier and more budget-friendly. Some go-to items include:

• Dried beans and lentils: Rich in fiber and protein, and they store well.
• Whole grains: Brown rice, quinoa, bulgur, and oats are great blood sugar-friendly options.
• Frozen vegetables and fruits: Just as nutritious as fresh and perfect for reducing spoilage.
• Canned fish: Look for options packed in water with sustainability certifications.
• Nuts and seeds: A healthy fat source that adds crunch and satisfaction to meals.

If you have any questions or concerns regarding sustainable food choices and how they affect blood glucose levels, don't hesitate to speak to your doctor.

Still, several scientific studies have found that elements of a whole-foods plant-based diet are highly beneficial for preventing and treating type 2 diabetes. They can also help reduce the risk of type 2 diabetes occurring from prediabetes and lower the incidence of heart disease. Still, it's crucial that you work with your doctor to determine an eating plan that works for you. To help complement your dietary plans and help manage diabetes, Byram Healthcare carries a wide range of products. Order diabetes supplies online today or contact us for more information.