In a world dominated by fad diets and strict meal plans, the concept of intuitive eating emerges as a refreshing alternative, especially for those managing blood sugar levels. Intuitive eating promotes a non-diet, weight-inclusive approach that benefits your overall health. Instead of rigid rules and calorie counting, intuitive eating focuses on listening to your body’s hunger and satiety cues, allowing for a more balanced and sustainable approach to nutrition.
Blood Sugar & Intuitive Eating
When it comes to blood sugar management, adopting intuitive eating principles can be transformative, promoting stable glucose levels and overall well-being without the stress of dieting. Research studies over the past decade have shown that intuitive eating is associated with improved cholesterol levels, higher self-esteem, lower rates of disordered eating and higher rates of glycemic control for those with and without diabetes.
A 2021 study(1) found that individuals with diabetes improved their blood sugar after following intuitive eating regardless of BMI. Another study(2) showed that intuitive eating education was just as effective as traditional diabetes management education in lowering A1C (average blood sugar over three months). In addition, we now have studies finding intuitive eating just as effective in managing blood sugars for gestational diabetes(3) and type 1 diabetes(4).
Behavioral Goals Through Intuitive Eating
To get started on applying intuitive eating principles for blood sugar management, consider the following behavioral goals. Pick one to focus on for a week, then add another when you feel you can comfortably maintain your progress.
Food Behavior Goals:
1. Eating Regularly: One of the fundamental principles of intuitive eating is honoring your hunger. For individuals managing blood sugar levels, eating regularly is crucial to prevent fluctuations in glucose levels. Aim to eat every 3-5 hours to maintain stable blood sugar levels throughout the day.
2. Balanced Macronutrients: Pairing carbohydrates with protein, fiber, or fat can help slow down the absorption of sugars into the bloodstream, preventing sudden spikes and crashes. Incorporate foods rich in protein, fiber, or healthy fats into your meals and snacks to promote stable blood sugar levels.
Other Behavior Goals:
1. Regular Movement: Physical activity plays a significant role in blood sugar management. Engaging in regular movement, whether it’s walking, stretching, or practicing yoga, can help improve glucose utilization and insulin sensitivity. Aim to incorporate movement into your daily routine, especially after consuming a big meal, to aid in digestion and regulate blood sugar levels.
2. Stress Management: Chronic stress can negatively impact blood sugar levels and insulin resistance. Incorporating stress management techniques such as deep breathing exercises, adequate sleep, and limiting caffeine intake can help mitigate stress and promote better blood sugar control. Prioritize self-care practices that promote relaxation and overall well-being.
Healing Your Body From The Inside-Out
Incorporating intuitive eating principles into your lifestyle can revolutionize the way you manage blood sugar levels. By listening to your body’s cues and adopting a balanced approach to nutrition, you can achieve stable glucose levels without the restrictive nature of dieting. Embrace intuitive eating as a sustainable and empowering tool for blood sugar management, prioritizing regular eating, balanced macronutrients, movement, and stress management for optimal health and well-being.
Ready To Start Eating Intuitively?
Here at NW Pediatric & Family Nutrition, we are starting a 5-week intuitive eating program locally in Bend, OR. If you are ready to have a healthy relationship with food and get past the fad diets, this group is for you! Contact us today or follow the link below to join our waitlist.
INTUITIVE EATING PROGRAM
Rediscover Food Freedom
Sources
- Soares, Fabíola Lacerda, et al. “Intuitive eating is associated with glycemic control in type 2 diabetes.” Eating and Weight Disorders – Studies on Anorexia, Bulimia and Obesity, vol. 26, no. 2, 30 Mar. 2020, pp. 599–608, https://doi.org/10.1007/s40519-020-00894-8.
- Miller, Carla K., et al. “Comparative effectiveness of a mindful eating intervention to a diabetes self-management intervention among adults with type 2 diabetes: A pilot study.” Journal of the Academy of Nutrition and Dietetics, vol. 112, no. 11, Nov. 2012, pp. 1835–1842, https://doi.org/10.1016/j.jand.2012.07.036.
- Quansah, Dan Yedu, et al. “Intuitive eating is associated with weight and glucose control during pregnancy and in the early postpartum period in women with gestational diabetes mellitus (GDM): A clinical cohort study.” Eating Behaviors, vol. 34, Aug. 2019, p. 101304, https://doi.org/10.1016/j.eatbeh.2019.101304.
- Wheeler, B.J., et al. “Intuitive eating is associated with glycaemic control in adolescents with type I diabetes mellitus.” Appetite, vol. 96, Jan. 2016, pp. 160–165, https://doi.org/10.1016/j.appet.2015.09.016.
