How to Manage Diabetes – Tips from an Endocrinologist

The management of diabetes requires a comprehensive approach that goes beyond dietary changes. As you monitor your carbohydrate intake, you should also focus on foods with a low glycemic index (GI). Additionally, regular physical activity, adequate sleep, and stress management techniques can all support glycemic control. Working closely with an endocrinologist is vital to address the many variables that affect blood glucose.

In this article, we’ll briefly break down the concept of the glycemic index, explore the benefits of a low-GI diet, and discuss other beneficial ways to manage diabetes, according to an endocrinologist.

The benefits of a low glycemic index diet

As endocrinologists, we always recommend that our diabetic patients follow a low glycemic index diet.

However, individuals who are already taking insulin and significantly change their eating patterns

without adjusting their insulin dosages may be at an increased risk of low blood sugar.

Additionally, if cholesterol levels rise after you adopt a low-carbohydrate diet (e.g., the keto diet), it

might not be a suitable choice for you.

Foods with a low glycemic index

Milk

Skimmed milk has a GI score of 37, whereas full-fat milk scores 39. Milk is an excellent source of calcium, which plays a vital role in bone health. Researchers found that regular milk consumption may slow the development of osteoarthritis in women.

Chickpeas

Chickpeas (i.e., garbanzo beans) are a low-GI legume with a score of 28 on the glycemic index. Not only do chickpeas have a low GI score, but they are also rich in protein and fiber, providing 11.8 grams and 10.6 grams per cup, respectively. They contain essential nutrients, including calcium, potassium, and folic acid. Chickpeas can be used as a substitute for high-GI foods, such as potatoes or white rice. Roasted chickpeas make for a quick and easy snack. Another delicious way to incorporate chickpeas into your diet is by making hummus. This popular Middle Eastern dip is easy to prepare.

Kidney beans

Kidney beans have a GI score of 24. These beans are high in protein, with up to 13.36 grams per cup, and contain 11 grams of fiber. They are also rich in potassium and low in fat. Kidney beans are an excellent choice for both meat-based and vegetarian chilli.

Lentils

Lentils are a great food to incorporate into your lunch and dinner, with a GI score of 32. Lentils are rich in protein, providing 17.86 grams per cup. They make up a great source of fiber, offering 15.6 grams per cup. They also contain phosphorus and potassium. One way to enjoy lentils is through an Indian dish called dhal.

Stay Active

Aim for at least 30 minutes of moderate exercise most days of the week. Examples include brisk walking, cycling, swimming, and low-impact aerobics. If you’re new to exercise or have physical limitations, begin with 10-minute sessions of gentle walking and gradually increase your time and intensity. Consider a fitness tracker or a simple pedometer to count steps and stay motivated. You can also Incorporate strength training (e.g., light resistance bands, bodyweight exercises) twice a week to build lean muscle, which can further improve insulin sensitivity. If you spend much of your day seated, try standing or stretching breaks every hour.

Prioritize Sleep

Adults need 7–9 hours of quality sleep per night. Stick to a consistent bedtime and wake-up schedule (even on weekends) to regulate your body’s internal clock.

How to Improve Sleep Quality

Create a calming bedtime routine. Lower the lights, read a book, and listen to soothing music. Avoid heavy meals, caffeine, and intense exercise within a few hours of bedtime. Keep electronics out of the bedroom or switch them off 30 minutes before bed.

Ensure your room is dark, quiet, and cool (around 65°F/18°C is recommended). If you struggle with insomnia or suspect sleep apnea, consult a healthcare professional for targeted solutions.

Sleep impacts hormones that control hunger (ghrelin and leptin) and stress (cortisol). Poor or inadequate sleep can disrupt these hormones, which precipitates higher blood sugar and increased appetite.

Manage Stress

Incorporate stress-reduction techniques such as deep breathing, yoga, meditation, and progressive muscle relaxation into your daily routine. Even five minutes a day can make a difference.

Start simple. For deep breathing, sit comfortably, inhale slowly for a count of four, hold for a count of two, and exhale for a count of four. Repeat for several cycles. If you prefer guided sessions, explore mobile apps or online videos that teach mindfulness and relaxation techniques.

Monitor Your Blood Sugar

Check blood glucose levels as advised by your healthcare provider, which may be multiple times a day if you use insulin or once a day/once every few days for diet-controlled diabetes.

Use a glucometer or continuous glucose monitor (CGM). Keep a record of readings to track patterns, especially before and after meals, exercise, and stressful events.

To further improve your diabetes management, bring your glucose log to medical appointments. Discuss any unusual trends (e.g., consistent morning highs or post-meal spikes) with your doctor or endocrinologist for targeted advice.

Adhere to Medication and Checkups

Take oral medications or insulin exactly as prescribed. Do not skip doses. Also, never adjust dosages on your own without a consultation with a healthcare professional.

Set phone alarms or use a pill organizer to manage multiple medications. Keep an updated medication list and share it during medical appointments to avoid drug interactions or errors.

Visit your endocrinologist or primary care physician for HbA1c tests, blood pressure monitoring, cholesterol checks, and other routine assessments. Early detection of complications (e.g., nerve damage, eye problems) is indispensable to prevent complications.

Here is a table that summarizes all the tips that we covered above:

Takeaway message

The management of diabetes requires that you follow the tips of professional healthcare providers, which include low-GI meal planning, regular exercise, sufficient sleep, stress management, and consistent blood sugar monitoring.

We hope that this article successfully highlighted the best tips to manage diabetes from a board- certified endocrinologist.