Mindful eating tips for type 1 diabetes management
Brace yourself, this blog post was supposed to simply investigate random hyperglycaemias. As I am reviewing the draft writing, I would rather label it as some kind of “existential inquiry” that extends well beyond diabetes and food. Whoever you are, I think you may get some value out of it…read along and let me know in the comments at the end!
How mindfulness can improve blood sugar levels in type 1 diabetes
Last week I wrote about my struggles with what I named the “Home Coming Effect”, or the seemingly inexplicable increase in the amount of hyperglycaemic phenomena when I touch base at home in Italy. With no changes in the diet and the types of foods I eat, nor in my workouts or sleep, coming up with a logical reason for it was quite hard. I even pondered the possibility that flying itself could have some subtle, temporary effect on my body. I’ve heard many anecdotes of people being affected in many different and weird ways after dismounting from an airplane.
Then I hypothesised that an increase in food intake, consequence of larger quantities of food available at the family mansion, remained a more straightforward explanation: truth be told, I tend to eat more if more is available (in my case, this doesn’t mean feasting on junk food. It typically means eating twice as much fruit than usual). I surely adapted my insulin dosage, but I was still surprised to observe how little an effect the adaptation produced, almost as if the extra units were never injected.
How to incorporate mindfulness into your type 1 diabetes management plan.
Earlier in the week, the sun was out and it’s warmth made a long afternoon stroll in the woods almost inevitable. I decided to listen to this episode of “The Way Out Is In” podcast, the topic was mindful consumption.
At some point, Zen Buddhist monk Brother Phap Huu describes some of the mindful eating practices often used by monks in the Plum Village Community:
chewing every bite up to 30 times;
putting down the spoon while chewing, and grabbing it again only when the previous spoonful is completely finished.
I stopped to think about all this “Home Coming Effect” situation, and right there and then it hit me: I had recently heard that slow and thorough chewing, especially of carbohydrates rich foods, may have a role in controlling the GI (Glycemic Index) after a meal.
Although the research on the topic is not yet vast and nearly enough to make of this hypothesis a scientific evidence, the Buddhist practices and the scientific studies exploring the potential benefits of slower eating were pointing toward the same conclusions, and that was enough to spark my interest.
My evidence is anecdotal, but I am convinced that a case can be made for the benefits of eating slower in general. And so I started my quest: is there a relationship between mindful eating and blood sugar levels? Spoiler alert: yes.
The connection between mindfulness and glycemic control in type 1 diabetes
I began by observing and auditing my usual behaviour at meal time, realising that I often rush through my meals, almost as if there was a reward for me for eating them faster.
This has very practical implications: I eat fast, I don’t give my body and my brain time to feel that I am full, I eat some more, the sugar concentration in my blood increases.
For instance, it can happen that instead of one apple after my bowl of porridge, I eat five…only because 5 minutes to eat that porridge - rather than, say, 15 - were not enough time for me to recognise that I was already full.
Let me remark my point: oats and apples are excellent foods, but eating too much of both in one sitting is still taxing the body and has an impact on the GI.
The Mindful Approach to Hyperglycemias
Slow chewing, stable blood sugar.
It came to me that there was a sweet spot for a more Zen and mindful approach to consuming my meals.
So I started to eat my large porridge bowl slower, diligently chewing every spoonful for 30 times and putting down the spoon each time until I was done.
On average, it took me at least half an hour to eat the full meal (compared to the usual 5-10 minutes!), and by the end of it, I simply had no space nor will to eat 5 apples on top. One was enough, the other four would be for later, in case.
The effects of mindful eating on blood sugar levels were immediate and evident:
I achieved a 99% time in range during the days I ate “monk-style”,
my digestion felt smoother than ever,
my insulin sensitivity was back on track.
The benefits did not ended there, tough! Not only my blood sugar levels and digestion improved.
Mentally, I experienced a deep joy and fulfilment after every meal. I could enjoy every single bite of food like I never did before. I felt happy and grateful, knowing that eating in moderation, slower, savouring and honouring each item in front of me was (is) radically transforming my experience of eating. Chewing down food more did produce the desired effect of putting my GI and insulin sensitivity back in their right place.
But I wouldn’t attribute that to any scientific or biological factor just yet (I am sure they have their role in this, we just need to enlarge the body of scientific research!).
From my experience, the relationship between eating slowly and mindfully with type 1 diabetes management has more to do with the act of eating itself, of choosing to slow down the meal, taste its flavours. The body and mind have the time to perceive the full belly, the overeating tendency will naturally contain itself, and the glycemic index will just follow through.
Mindfulness and Diabetes Management: Conclusions
This explanation of the “Home Coming Effect” is purely anecdotal, although there is some research supporting the initial claims that slower eating can be beneficial for controlling the blood sugar levels. There could be some ground even for the hypothesis that flying has a role, who knows.
What I have learned, and this was a big reminder for me personally, is that our behaviours and habits DO HAVE an impact, and that taking some time out to observe them - and perhaps act on them when we recognise their harm - can go a long way in terms of improving our daily lives.
In this case, I finally saw that eating in a rush was systematically leading me to overeat and to high GIs. I slowed it down, and everything went back in place: the blood, the sugar, the insulin, the peace of mind. I am now wondering how many other areas of my life, how many other bad habits perhaps, could be improved by simply taking a few more seconds to observe.
Do I really need to stream the next episode of that TV show?
Do I really need to respond to that harsh comment?
Do I really need to commit to this other task or activity and fill up my agenda even more?
I am now persuaded that allowing more time to digest the stimulus before the response (just as chewing for 30 times before the next bite), would bring more clarity and properly inform my next best action.
After all, if there is no action, what is the point of seeing?
