The Not-So-Secret Key to Blood Sugar Balance? Gut Health

Blood sugar management is like a symphony. Glucose is the melody, rising and falling with each meal. Insulin, the conductor, keeps the harmony and prevents any chaotic spikes. Meanwhile, gut health provides the steady rhythm that holds it all together.

This article will discuss:

• What is gut health?
• How diet affects gut health and diabetes
• Why gut health matters for blood sugar management
• The role of fiber and butyrate in gut health and blood sugar management
• Gut-friendly foods that might improve blood sugar levels
• How exercise and stress management affect gut health

What is gut health?

To understand gut health, you first need to know what your gut microbiome is.

• Your digestive system is home to your gut microbiome—trillions of bacteria, viruses, and fungi.
  • These microorganisms (“microbes”) help keep your body healthy and happy.
    • They do this by assisting in digestion, nutrient absorption, and immune system support. 
• Researchers are exploring how the gut microbiome may influence various health aspects, including diabetes management.
  • What scientists have learned so far is that good gut health leads to: 
    • Better digestion
    • Strong immune system
    • Reduced inflammation
    • Strengthened gut lining
    • Balanced mood

How diet affects gut health and diabetes

Since the beginning of human evolution, our diets have been mostly plant-based and high in fiber. This has played a key role in shaping the development of our gut microbiome.

In the 20th century, after hundreds of thousands of years, our diets shifted rapidly. This gave birth to the Western diet and threw our once-disciplined gut microbiomes into chaos.

The Western diet is a diet low in fiber and high in:

• Processed foods
• Red meat
• Refined grains
• Sugary drinks
• Fried foods

Sounds tasty and fun, right? 

Maybe, but following a Western diet has been linked to various health issues like obesity, type 2 diabetes, and heart disease.

Research is still evolving, but there is growing evidence a link between gut health and hyperglycemia. This connection may play a role in managing high blood sugar levels.

Why gut health matters for blood sugar control

• An unhappy gut microbiome is one that has an unhealthy diversity of gut bacteria—a condition known as dysbiosis.
• A happy gut microbiome is one that has a healthy diversity of these gut bacteria—a condition known as eubiosis.
• Dietary patterns like the Western diet may lead to imbalances in gut bacteria, potentially increasing the risk of type 2 diabetes. 
• Having a mix of different gut bacteria can help steady blood sugar.
• Some automated insulin delivery (AID) systems, like Medtronic’s 780G, can aid in gut health by maintaining tighter glucose control, which may help support a healthier gut microbiome.

Researchers are currently looking into potential ties between gut microbiome and the development of type 2 diabetes.

“We believe that changes in the gut microbiome cause type 2 diabetes—the changes to the microbiome may happen first, and diabetes develops later, not the other way around,” said Dong Wang, MD, ScD, assistant professor in the department of nutrition at the Harvard T.H. Chan School of Public Health.

Wang says we need more studies that look ahead and test things directly to prove this connection.

The role of fiber and butyrate in gut health and blood sugar control

• Fiber, particularly soluble fiber, promotes the growth of beneficial gut bacteria. 
• Eating soluble fiber Is also important for the production of short-chain fatty acids (SCFAs).
  • SCFAs provide energy to colon cells and play a role in regulating blood sugar levels. 
• Butyrate is what you might call a “rock-star” SCFA.

• Butyrate is like food for the cells in your gut. 
• Butyrate helps keep your gut walls strong and stops bad stuff from getting into your blood.
  • A condition known as leaky gut syndrome.
• Butyrate can also improve insulin sensitivity, which helps your body regulate blood sugar levels. 

Scientists are still studying the role of fiber and butyrate in gut health and blood sugar management, so stay tuned!

Gut-Friendly Foods 

Incorporating gut-friendly foods into your diet may support both gut health and blood sugar management. 

These foods include:

• Fiber-rich fruits and vegetables: Apples, berries, carrots, and leafy greens provide soluble fiber that nourishes beneficial gut bacteria.
• Whole grains: Oats, quinoa, and brown rice are good sources of fiber and nutrients.
• Legumes: Beans, lentils, and chickpeas offer fiber and protein.
• Nuts and seeds: Almonds, chia seeds, and flaxseeds contain fiber and healthy fats.
• Probiotic-rich foods: Yogurt with live cultures, kefir, kimchi, sauerkraut, and miso.
• Prebiotic foods: Garlic, onions, leeks, asparagus, bananas (especially green ones), and Jerusalem artichokes.
• Fermented foods: Tempeh, pickles (fermented naturally), and kombucha.
• Polyphenol-rich foods: Berries, green tea, dark chocolate, and red wine (in moderation).
• Resistant starches: Cooked-and-cooled potatoes, rice, and pasta.

Consult a qualified RDN to identify gut-friendly foods for managing hyperglycemia before beginning any diet plan.

How exercise and stress management affect gut health

• Regular exercise and stress management are key for a healthy gut. 
• Exercise boosts gut bacterial diversity, which helps metabolism. 
• Chronic stress can harm your gut by upsetting the balance of bacteria. 
• Exercise and stress-reduction methods like yoga may support gut health and blood sugar control

Combat hyperglycemia by supporting your gut

• Hyperglycemia can potentially be managed by taking care of your gut. 
• Eating fiber-rich foods, staying active, and reducing stress may boost gut health and help manage hyperglycemia.
• Talk to your health care practitioner about how you can better manage hyperglycemia!

This content was made possible by Medtronic, an active partner of Beyond Type 1. Beyond Type 1 maintains editorial control over its content.