Even if you’re not part of the 1 in 10 Americans with diabetes, managing blood sugar becomes more important with age. Simply getting older is a major risk factor for type 2 diabetes, with the risk significantly increasing after age 45. You may already be aware of the physiological changes that come with aging, like gray hair and wrinkles. But changes are happening inside the body, too. As we age, the body produces less insulin, which is one reason why the risk for type 2 diabetes increases with age. Weight gain is also common with age, especially visceral fat, that stubborn fat that accumulates around the abdomen and can be tough to get rid of. This also increases the risk of type 2 diabetes.People with type 2 diabetes need insulin to manage it, but if you have pre-diabetes or simply want to be proactive, you can support your blood sugar through what you eat. Foods with lean protein (like skinless chicken and fish) or that are high in fiber (like fruits, vegetables and whole grains) are great ways to support blood sugar through diet. There’s one other food in particular that’s especially beneficial for supporting blood sugar that many people forget about. Keep reading to find out what it is.
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Why Stable Blood Sugar Is Important, Even if You Don’t Have Diabetes
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If you don’t have diabetes or pre-diabetes, you may be wondering why maintaining stable blood sugar is important. “Blood sugar balance is important for people who don't have diabetes for many reasons, including hormone balance, improving mood and energy and long-term health,” says Dr. Sirin Pandey, MD, an endocrinologist at Inspira Health in New Jersey.If your energy or mood feels like a rollercoaster, with highs and lows throughout the day, that’s a sure sign that your blood sugar is all over the place. “Sugar spikes and crashes can cause brain fog, lack of energy and mood swings,” she notes.
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Unbalanced blood sugar has long-term implications as well. According to Dr. Pandey, blood sugar spikes and crashes can lead to a release of insulin and cortisol, which can cause weight gain. Scientific research shows this, too, showing that it can lead to an increase in visceral fat and liver fat, specifically.
For older adults, Dr. Mohammad Ansari, MD,an endocrinologist at Houston Methodist West Hospital, says that maintaining stable blood sugar can help prevent falls and fractures. This is because it helps prevent dizziness, confusion and weakness.
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Both doctors also say that having unstable blood sugar long-term increases the risk of cardiovascular disease, kidney disease and other chronic health conditions.
According to both endocrinologists, one food that’s especially great for blood sugar balance after 50 is legumes.
“Legumes contain fiber that helps stabilize blood sugar and reduce spikes. Eating legumes regularly improves insulin sensitivity, so you can handle carbohydrates better,” Dr. Pandey tells Parade.
Examples of legumes include lentils, chickpeas, soybeans and peanuts.
Dr. Ansari agrees, adding that eating legumes helps stabilize sugars and reduce hemoglobin A1c values, which is a test that measures average blood sugar levels from the past two to three months by calculating the percentage of hemoglobin coated with sugar. This test serves as a key tool for diabetes and prediabetes.
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Both doctors say that legumes are also a great food for managing diabetes. “Legumes are high in fiber, so diabetics feel full on a smaller amount of food, which can help with weight loss,” Dr. Ansari says.
Dr. Pandey notes that legumes are a great source of protein. This is especially beneficial if you’re 50 or older, since protein needs only increase as you age—and other sources of protein, like meat, aren't great for heart health.
Dr. Pandey also points out that legumes are full of fiber, something everyone can benefit from. “The fiber in legumes helps feed the good microbiome, improving overall gut health. The fiber also keeps you fuller for a longer period of time, helping maintain body weight as well,” she says.
In fact, legumes are so nutrient-rich that Dr. Pandey eats them every single day. “I mostly eat lentils and pair them with rice, which helps me sleep better at night,” she explains. Better sleep is yet another benefit of stable blood sugar. Good sleep, in turn, supports steady blood sugar, a very beneficial cycle.
Legumes certainly aren’t the only food that can help balance blood sugar, but they’re one that brings a whole host of health benefits to the table. Start eating them regularly, and not only will you feel more balanced short-term, but you’ll also reduce your risk for chronic health conditions long-term, too.
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Sources
National Diabetes Statistics Report. Centers for Disease Control and PreventionYan, Z., Cai, M., Han, X., et al. (2023). The Interaction Between Age and Risk Factors for Diabetes and Prediabetes: A Community-Based Cross-Sectional Study. Diabetes, Metabolic Syndrome and Obesity. 16:85–93. doi: 10.2147/DMSO.S390857Kolb, H., Kempf, K., and Martin, S. (2023). Insulin and aging — a disappointing relationship. Frontiers in Endocrinology. 14:1261298. doi: 10.3389/fendo.2023.1261298Dr. Sirin Pandey, MD, endocrinologist at Inspira Health in New JerseyVerkouter, I., Noordam, R., le Cessie, S., et al. (2019). The Association between Adult Weight Gain and Insulin Resistance at Middle Age: Mediation by Visceral Fat and Liver Fat.Journal of Clinical Medicine. 8(10):1559Dr. Mohammad Ansari, MD, endocrinologist at Houston Methodist West HospitalCrews, R. T., Yalla, S.V., Fleischer, A. E., et al. (2013). A Growing Troubling Triad: Diabetes, Aging, and Falls.Journal of Aging Research. 2013:342650. doi: 10.1155/2013/342650Hemoglobin A1C (HbA1c) Test. MedlinePlusDe Longis, E., Kassis, A., Rémond-Derbez, N., et al. (2024). Cognitive benefits of sleep: a narrative review to explore the relevance of glucose regulation.Sleep Advances. 6(1):zpae095.Hence then, the article about endocrinologists say this is the most underrated food for blood sugar after 50 was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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