As chronic conditions go, most of us are familiar with diabetes, along with the symptoms and risk associated with this particular diagnosis. After all, in this country, diabetes is very common. Data from 2021 shows that 38.4 million people of all ages or 11.6% of the entire U.S. population had diabetes.
Moreover, Centers for Disease Control and Prevention reports even more concerning statistics, regarding incidents of undiagnosed or pre-diabetes: “8.7 million adults aged 18 years or older who met laboratory criteria for diabetes were not aware of or did not report having diabetes. This number represents 3.4% of all U.S. adults and 22.8% of all U.S. adults with diabetes.”
Discussions around the impact of diabetes often focus on blood sugar levels and the risk of complications such as heart disease and nerve damage, but what about the profound connection between blood sugar control and eye health, particularly the risk of diabetic retinopathy.
As a team, we’re committed to educating our clients on these critical connections and how to prevent diabetic retinopathy, the leading cause of blindness among individuals with diabetes.
Taking a hard look at diabetic retinopathy
Diabetic retinopathy is a complication of diabetes that occurs when high blood sugar levels damage the blood vessels in the retina, the light-sensitive tissue at the back of the eye. Over time, these damaged blood vessels can leak fluid or bleed, leading to swelling, scar tissue formation, and eventually, vision impairment or blindness if left untreated.
There are two main stages of diabetic retinopathy:
- Non-Proliferative Diabetic Retinopathy (NPDR): Also commonly called early diabetic retinopathy in which small blood vessels in the retina become weakened and develop tiny bulges called microaneurysms. These can leak fluid into the retina, causing swelling and mild vision changes. NPDR can progress to more severe stages if blood sugar levels are not well-controlled.
- Proliferative Diabetic Retinopathy (PDR): In the advanced stage, new, abnormal blood vessels begin to grow on the surface of the retina. These vessels are fragile and prone to bleeding, leading to more significant vision problems. PDR can also cause scar tissue, which can lead to retinal detachment, a serious condition that can result in blindness.
The Role of Blood Sugar Control in Preventing Diabetic Retinopathy
Bottom line: maintaining tight control over blood sugar levels is one of the most effective ways to prevent or slow the progression of diabetic retinopathy. Consistently high blood sugar levels cause damage to the delicate blood vessels in the retina, leading to the development and worsening of this condition.
By keeping blood sugar levels within a healthy range, individuals with diabetes can significantly reduce their risk of diabetic retinopathy and other complications.
Key Dietary Strategies for Preventing Diabetic Retinopathy
You already know that diet plays a crucial role in managing blood sugar levels and preventing diabetic complications, including retinopathy. Aim to check the boxes on most, if not all, of the following nutrition strategies to help you maintain optimal blood sugar and, ultimately, protect your vision:
Focus on Low Glycemic Index (GI) Foods
The glycemic index (GI) measures how quickly foods raise blood sugar levels after consumption. Foods with a low GI are digested and absorbed more slowly, leading to a gradual rise in blood sugar levels. Incorporating low-GI foods into your diet can help stabilize blood sugar and reduce the risk of diabetic retinopathy. Some examples of low-GI foods include:
- Whole grains (e.g., oats, quinoa, brown rice)
- Non-starchy vegetables (e.g., broccoli, spinach, carrots)
- Legumes (e.g., lentils, chickpeas, black beans)
- Fruits with a low GI (e.g., berries, apples, pears)
Prioritize Fiber-Rich Foods
Fiber plays a critical role in blood sugar management by slowing the absorption of sugar into the bloodstream. A diet rich in fiber can help improve blood sugar control and reduce the risk of diabetic retinopathy. Aim to include a variety of fiber-rich foods in your daily meals, such as:
- Whole fruits and vegetables
- Whole grains (e.g., barley, oats, whole wheat)
- Legumes and beans
- Nuts and seeds
Incorporate Healthy Fats
Healthy fats can help improve insulin sensitivity and support overall blood sugar control. Opt for sources of unsaturated fats, such as:
- Avocado
- Olive oil
- Fatty fish (e.g., salmon, mackerel, sardines)
- Nuts and seeds (e.g., almonds, chia seeds, flaxseeds)
These foods not only help regulate blood sugar levels but also provide essential nutrients that support eye health.
Monitor Carbohydrate Intake
Carbohydrates have the most significant impact on blood sugar levels, so it’s important to monitor your intake and choose wisely. Focus on complex carbohydrates that provide sustained energy and are less likely to cause spikes in blood sugar levels because they increase blood sugar more slowly, thanks to their fiber content. Ideal choices include:
- Whole grains
- Sweet potatoes
- Quinoa
- Beans and legumes
Additionally, try to balance your carbohydrate intake with protein and healthy fats to further stabilize blood sugar levels.
Limit Processed and Sugary Foods
Processed foods and those high in added sugars can cause rapid spikes in blood sugar levels, increasing the risk of diabetic retinopathy. Limit or avoid foods such as:
- Sugary snacks and desserts (e.g., candy, cookies, cakes)
- Sugary beverages (e.g., soda, fruit juice)
- Refined grains (e.g., white bread, white rice)
- Processed snacks (e.g., chips, crackers)
Instead, choose whole, nutrient-dense foods that provide steady energy and support overall health. This can be tricky as ultra-processed foods account for nearly 60% of an average American’s energy intake. This is particularly problematic for people diagnosed with type 2 diabetes as this same study shows that ultra-processed foods increase a diabetic’s risk of heart disease by more than double.
Stay Hydrated
Proper hydration is essential for blood sugar management. Drinking plenty of water throughout the day can help prevent dehydration, which can cause blood sugar levels to rise. Aim for at least 6.5 cups per day for women and 8.5 glasses per day for men. Consider increasing your intake if you’re physically active or live in a hot climate.
Incorporate Antioxidant-Rich Foods
Antioxidants, associated with a reduced risk of developing type 2 diabetes, help protect the eyes of those already diagnosed from oxidative stress, a key factor in the development of diabetic retinopathy. Incorporating foods rich in antioxidants can help safeguard your vision from the cell aging and death associated with oxidation. Some examples include:
- Leafy green vegetables (e.g., spinach, kale)
- Colorful fruits (e.g., berries, oranges, tomatoes)
- Nuts and seeds
- Dark chocolate (in moderation)
These foods provide essential nutrients like vitamin C, vitamin E, and beta-carotene, which support eye health and overall well-being.
Magnifying the importance of diabetic care to prevent diabetic retinopathy
Although we’ve clearly made the case that diabetic retinopathy is a serious and potentially sight-threatening complication of diabetes, it’s just as important to recognize that it’s not inevitable.
By taking proactive steps to manage your blood sugar levels through a balanced diet and healthy lifestyle choices, you can significantly reduce your risk of developing this condition and protect your vision. Regular eye exams are crucial for early detection and treatment of diabetic retinopathy.
And don’t miss our recent blog post, In celebration of Continuous Glucose Monitors (CGMs) and improved health outcomes which explains how integral these products can be to effective blood sugar control and management.
At Eastern MedTech, we are proud to present our comprehensive inventory of diabetic care products designed to simplify diabetes management.
“Great people, easy to work with and are capable of providing solutions other DME’s were unable to solve. Highly recommended!” – J. Munneke
In our experience, cutting-edge solutions like these are only as good as the customer support behind them.
We invite you to contact us today with your questions and concerns for optimal and personalized diabetic care.
