If you didn’t get to attend our Ask An Educator Event live, not to worry! Click here to listen to the audio recording.
Don’t have time to listen to the whole thing? We’ve got you covered. Here are the highlights and takeaways from the show:
- Blood Sugar Monitoring Best Practices
- Check blood sugar about 2 hours after starting a meal to catch it at its peak
- Target ranges: between 80-130 mg/dL before meals; less than 180 mg/dL two hours after a meal
- Most valuable times to check: first thing in the morning, after your largest meal, during illness, and bedtime
- Look for patterns (3-4 days of readings outside target range) rather than isolated spikes
- Understanding Blood Sugar Fluctuations
- Morning highs may be caused by the “dawn phenomenon” (hormonal changes), digestion of late-night high-fat/protein meals, or the Somogyi effect (for insulin users)
- You can’t reliably detect high or low blood sugar by feeling alone – checking your blood sugar with your meter is necessary
- Report lows to your doctor immediately; report consistent highs that form a pattern
- Foods to Limit or Avoid
- Sugar-containing beverages (“don’t drink your calories”) like soda, sweet tea, sweetened coffee drinks, energy drinks and fruit juice
- Ultra-processed foods, especially processed meats
- Refined “white” carbohydrates (white bread, white rice, etc.)
- These recommendations align with healthy eating guidelines for everyone, not just people with diabetes
- Healthy Food Choices
- “All foods can fit” in moderation
- Choose whole grains over refined carbohydrates
- Fruits are beneficial despite containing carbs (especially berries)– you just need to watch the portion size
- Frozen fruits are excellent alternatives to fresh
- Water, plain seltzer, and unsweetened teas are good beverage choices
- Meal Timing and Protein Intake
- Most modern medication plans allow flexible meal timing (no strict schedule needed)
- Consider limiting your “eating window” to 10-12 hours per day
- High-protein snack options include: unprocessed meats, Greek yogurt, eggs, cheese, nuts, seeds, and simple-ingredient protein bars
- Snacking isn’t mandatory – individual needs vary, especially for those managing weight
Here are a few articles that provide more information about some of the topics that Melinda covered for anyone who wants to keep learning!
What To Do About High Morning Numbers
What To Know About Low Blood Sugar
And if you have a question for Melinda, send a text message to us and we’ll keep it for our next Q&A session!
The medical information on Diabetes – What To Know’s website is provided as an information resource only. The content is not in any way intended to be nor should you rely on it as a substitute for professional medical evaluation, diagnosis, advice and treatment.
