Hi Reader,
This month has brought big changes to our household—my kiddo started preschool, and we're all adjusting to new schedules and energy levels. As I navigate this transition, I'm reminded that accepting "new normals" is something many of us face, whether it's a child's school schedule or adjusting to life with diabetes.
As September comes to a close and we look ahead to the final quarter of 2025, making it the perfect time to reflect on our health goals and adjust our approach. This month, I'm exploring a theme that challenges everything we've been told about diabetes remission—and it's particularly relevant for Asian Americans.
2. THIS MONTH'S HIGHLIGHTS 📊
New Blog Post Alert! I've published an in-depth guide on AI and diabetes management—when to trust it and when to question it. With AI tools becoming increasingly common in healthcare, it's crucial to understand how to use them wisely while maintaining your personal connection with your healthcare team. Read the full post here.
3. PRACTICAL CORNER 💡
The "Not a Typical Day" Reality Check
In my practice, I frequently hear clients say, "This week wasn't typical" when reviewing their blood sugar logs. But here's what I've learned after 15 years: we need to ask ourselves two important questions:
- Is this truly not typical, or is it not ideal? There's a difference between an unusual week and a week that didn't go as perfectly as planned.
- What percentage of your weeks are actually "typical"? For most people, the answer reveals that variety IS the typical pattern.
Here's the truth: Most of us don't have the same routine every single day. Instead, we have seasonal patterns, weekday versus weekend patterns, and different types of weeks. The key isn't forcing every day to look the same—it's having flexible strategies that work for your various routines.
This is where working with a registered dietitian or diabetes educator becomes invaluable. We're trained to spot these patterns and help you develop multiple plans that adapt to your real life, not an idealized version of it.
Ready for personalized support in developing your flexible diabetes management plan?
Schedule your first session here if you are using insurance. Or book a free strategy call to learn how we can work together.
4. DIABETES INSIGHT 🔍
Important New Research: You Don't Need Weight Loss for Diabetes Remission
A study published in Nature Medicine this month challenges a long-held belief in diabetes care.
What We Used to Think: You must lose significant weight to achieve diabetes remission.
What This Study Shows: It's not just about how much you weigh—it's about where your body stores fat. The study found that changes in fat distribution can lead to diabetes remission even without weight loss.
Why This Matters for Asian Americans:
This is particularly significant for our community. Asian Americans often develop type 2 diabetes at lower body weights compared to other populations. Many of my Asian clients come to me already at what mainstream medicine considers a "normal" weight, yet they're still managing diabetes. This research validates what I've observed clinically: the path to better health isn't always about the number on the scale.
Strategies That May Help Redistribute Body Fat:
🏃♀️ Exercise without focusing on weight loss - Physical activity can help shift where your body stores fat, even if your weight stays the same
🥑 Choose polyunsaturated fats over saturated fats - Think olive oil, avocados, nuts, tofu, and fatty fish instead of butter and fatty meats
💊 Thiazolidinedione (TZD) medications - These diabetes medications may help with fat redistribution (discuss with your healthcare provider)
Important Notes:
- This is a post hoc analysis (an analysis done after the original study was completed), not a randomized controlled trial specifically designed to test these strategies
- While the strategies above show promise based on the study's findings, more research is needed to understand exactly how specific lifestyle interventions affect fat redistribution
- These approaches shouldn't replace your current diabetes management plan—always discuss any changes with your healthcare team
5. YOU ASK, I ANSWER 🙋🏻♀️
Q: "Should I refrigerate rice before eating it, and do I need to eat it cold to manage my blood sugar?"
A: Great question! You've likely heard about "resistant starch," and here's what you need to know:
The Science: Small studies have shown that cooling rice after cooking increases resistant starch content, which can help slow the rise of blood sugar. The good news is that you can reheat the cooled rice and it will still retain the resistant starch.
The Bigger Picture: While this is one helpful tool, it's not the only strategy—or even the most important one. Here are other effective ways to lower blood sugar spikes from rice:
- Portion size matters most - The amount of rice you eat is still very important, regardless of whether it's cooled
- Add more fiber - Include plenty of vegetables with your rice
- Mix it up - Switch to or mix in whole grains or legumes with your white rice
- Balanced meals - Pair rice with protein and healthy fats
My Take: The cooling method is one tool in your toolkit, but don't stress about cooling your rice if that doesn't appeal to you. Focus on the full picture: being mindful of portion sizes, adding fiber-rich foods, and creating balanced meals. There are many paths to better blood sugar management, and the best approach is the one you can sustain long-term.
6. ACTIONABLE TAKEAWAY ✅
This week, I want you to do a routine audit:
- Track your week types: For the next 2-3 weeks, note what kind of week you're having (regular work week, busy week, weekend, travel, etc.)
- Identify your patterns: What percentage of your weeks fall into each category? This is your real "typical."
- Reflect on your 2025 goals: As we enter the final quarter of the year, where are you with the health goals you set in January? What's working? What needs adjustment?
- Make one strategic change: Based on your most common "not typical" scenario, develop one specific strategy to manage your diabetes during those times.
- Consider working with a registered dietitian/diabetes educator to support you in achieving your goals and developing personalized strategies that work for your real life
Remember: The goal isn't perfection in every moment—it's having strategies that work across all your moments.
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👋 About Karen
I'm Karen Lau, a Registered Dietitian and Certified Diabetes Care and Education Specialist with over 15 years of clinical experience helping Asian Americans manage diabetes while honoring their cultural traditions. My background in diabetes care at a major medical institution has given me deep insight into creating culturally-informed approaches to blood sugar management. Want personalized support? Schedule your first session here if you are using insurance. Or book a free strategy call to learn how we can work together.
Note: This content is for general knowledge and educational purposes only, not medical advice. While this guide follows current medical guidelines, always consult your healthcare team for personalized recommendations and advice specific to your situation. This newsletter was authored by me, with my professional expertise, clinical experience, and original ideas forming the foundation of the content. Claude, an AI assistant from Anthropic, helped organize and expand my thoughts into this comprehensive newsletter while maintaining my voice and professional perspective.
To your health—body, mind, and heritage,
Karen
Diabetes Dietitian & Diabetes Care Specialist (RDN, CDCES)
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