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Home My WebLink Aboutenglish-september-2026-ns-diabetes-program-newsletter-final-adaAfter sleeping several hours and not eating any carbs, it is hard to make sense out of having glucose levels that are still high when you wake up in the morning. Why does this happen? What can be done to have glucose levels that are safely within range in the morning? These are some tips to avoid high morning blood sugar levels and have a better start to the day. One of the reasons that blood sugar may be high in the morning is the dawn phenomenon. The dawn phenomenon occurs early in the morning between 3 am and 8 am while you are still asleep. As morning approaches, the body naturally signals your liver to produce glucose, giving your body the energy it needs for the start of the day. Caused by changes in hormonal levels, the dawn phenomenon happens to all people, with or without diabetes. However, those without diabetes, do not experience hyperglycemia. Another reason for higher morning glucose levels is that the oral medication or injected insulin wears off. If your body has insufficient medication or insulin during the night, glucose levels may start to increase. To combat this, talk with your doctor about trying a different oral medication or basal insulin, or adjusting the timing and amount of your medication or insulin dose or changing your nighttime basal rates (if wearing an insulin pump). The last reason for higher morning glucose levels is known as the Somogyi effect. This occurs if glucose levels fall too low during the night, caused by too much insulin or oral medication. To respond, your liver produces more glucose to try to maintain your glucose levels, which may raise blood glucose. The Somogyi effect is less common than the other reasons described. A continuous glucose monitor or checking your blood glucose in the morning are good ways to look for early morning high blood glucose levels. Also, there may be signs and symptoms of high blood sugar such as frequent and excessive urination, increased thirst, and blurry vision. DIABETES Program Newsletter Highlights: Understanding High Morning Blood Sugars What's In Season this Fall Recipe: Autumn Tacos Upcoming Support GroupsSeptember 2026 Volume 23, Issue 9 Understanding High Morning Blood Sugars Apples Bananas Beets Bell Peppers Broccoli Brussels Sprouts Cabbage Carrots Cauliflower Celery Collard Greens Cranberries Garlic Ginger Grapes Green Beans Herbs Kale Kiwifruit Lemons Lettuce Limes Mangos Mushrooms Okra Onions Parsnips Pears Peas Plantains Pomegranates Potatoes Pumpkin Radishes Raspberries Rutabagas Spinach Sweet Potatoes & Yams Swiss Chard Turnips Winter Squash What's In Season this Fall: What is the goal for morning blood glucose? Aim for glucose levels between 80 and 130 mg/dL in the morning before eating breakfast, and between 80 and 180 mg/dL at other times. For some people, a slightly looser or tighter glucose range may be recommended. Check with your healthcare provider about the range recommended for you. These are a few things you can do to manage your glucose levels so they don’t run high in the morning: Check blood glucose before bed. If it is high right before going to sleep, your glucose levels may remain high throughout the night. Consider changing the time you eat in the evening and have fewer carbohydrates. Also, consider adding 10-15 minutes of light physical exercise such as a 10- 15 minute walk after dinner. Avoid eating close to bedtime such as a large, late dinner or a nighttime snack. One strategy is to have a low-carb, early dinner, with no snacking afterward. Take prescribed oral diabetes medications on time or enough insulin to cover your evening meal. A medication dose that’s too low or taken at a different time can cause glucose levels to run high at night and into the morning. Morning exercise is another helpful way to lower glucose levels if your blood glucose levels are high in the morning from the dawn phenomenon or another reason. If your blood glucose is high during the night between 3 am and 8 am you may be experiencing the dawn phenomenon. If your glucose levels are in range before bed, they may rise throughout the night without enough oral medication or insulin. Consider changing the time of day or how often you take oral medications or long-acting insulin. Talk with your healthcare team about finding the best nighttime oral medication and insulin regimen for you. Keep a record of your blood test results and share them with your healthcare team to make sure that your treatment plan addresses high blood glucose in the early morning. This article is reprinted from our September 2023 newsletter. Recipe of the Month: Autumn Tacos Serves: 4 INGREDIENTS 1 12oz. pkg butternut squash, diced 1 10oz. can tomatoes and chiles, no salt added, diced 1 Tbsp. taco seasoning, low sodium 1 15oz can black beans, drained and rinsed 1 cup broccoli slaw ½ cup shredded mozzarella cheese, part-skim 4 pitas, whole wheat PREPARATION 1. Sauté the butternut squash, diced tomatoes/chilies, and ½ taco seasoning in a large skillet for 10-15 minutes. “If the package of squash is microwavable, you may steam the squash in the bag then HEAT with tomatoes/chilies.” 2. Add broccoli slaw, beans, and remaining taco seasoning. HEAT through. 3. WARM the pita bread on a griddle or in the microwave. 4. DIVIDE the mixture into 4 servings. TOP pitas with squash/bean mixture. 5. Sprinkle each pita with 1/8 cup cheese. Place in the oven and cook on Broil until cheese is melted Nutrition Information per serving: 1 taco Total calories: 358, Total fat: 4g, Saturated fat 1.5g, Cholesterol: 7mg, Carbohydrates: 68g, Protein: 17g, Fiber: 14g, Sodium: 606mg Healthy Living Support Groups Alameda County Public Health Department Nutrition Services Program In-Person Support Groups 3rd Tuesdays of the Month - San Leandro Virtual Support Groups 3600 Telegraph Avenue, Suite B Oakland, CA 94609 Website: https://acphd.org/nutrition-services/diabetes Phone: (510) 383-5185 Fax: (510) 595-6486 Support Groups give ongoing instruction and guidance for those who have completed the Diabetes Self-Management Class or who have been diagnosed with pre-diabetes or type 2 diabetes. Wherever you live in Alameda County, we welcome you to join us in- person or online (Zoom) to learn ways to manage eating, exercise, labs, and blood sugar. 2nd Wednesday of the Month - Castro Valley Time: 10 a.m. - 12 p.m. Location: Kenneth Aitken Senior and Community Center 17800 Redwood Rd, Castro Valley, CA 94546 Go to haywardrec.org to register. Next Support Group, September 9, 2026 Time: 10 a.m. - 12 p.m. Location: San Leandro Senior Center (13909 E 14th St., San Leandro, CA, 94578 (510) 577-3462 Next Support Group, September 15, 2026 4th Wednesdays of the Month - Alameda Time: 10 a.m. - 12 p.m. Location: Alameda Mastick Senior Center 1155 Santa Clara St., Alameda, CA 94501 Phone: 510-747-7500 (Limited meeting space, please call to register.) Next Support Group, September 23, 2026 2nd Monday of the Month - Zoom Group Time: 6 - 7:30 p.m. To join online, go to www.zoom.com/join Enter Meeting ID: 839 0434 6675 Passcode: 892077 To phone in, dial: 408-961-3929 Meeting ID: 839 0434 6675# Passcode: 892077# Next Support Group - September 14, 2026 4th Tuesday Morning - Zoom Group Time: 10 - 11 a.m. To join go to: www.zoom.com/join Enter Meeting ID: 843 5750 7256 Passcode: 526662 To phone in, call 408-961-3929, then after the prompt enter the Meeting ID: 843-5750-7256# then the passcode: 526662# Next Support Group, September 22, 2026 Are you interested in hosting a new class or joining a class online? Please call the program office at 510-383-5185 to find out about classes planned for this year. En español Para conferencias telefónicas o clases favor contactar nuestras oficinas y: La Clinica de La Raza, Inc. 1450 Fruitvale Ave 3rd Floor, Oakland, CA 94601 (510) 535-4000 This publication has been brought to you by: Rachel P. Paras, MPA, Program Director Dale Murai, Associate Program Director Jackie Russum, MPH, RDN - Program Manager, Nutritionist Janelle Commins, MSPH, RDN - Nutritionist Jessica Cortez, Nutrition Assistant II - TAP The Nutrition Services Program provides a menu of services including education for those living with Prediabetes or Type 2 diabetes. Participants receive instruction on meal planning, medication management, blood glucose monitoring, and linkage with local services. Our menu also includes the Cooking for Health Academy and Bingocize and support for walking/rolling groups. JOIN US! Diabetes Prevention Program Interested parties may be eligible to receive support for managing blood sugar through a Diabetes Prevention Program (DPP). The program is designed for people with high blood sugar but not high enough to be considered Type 1 or Type 2 diabetes. The objectives of the DPP are lowered risk of developing Type 2 diabetes, improved weight management, better cardiovascular health and enhanced quality of life through healthy habits. Several local health plans in Alameda County including Alameda Alliance for Health offer access to a Diabetes Prevention Program provided by Yumlish. Please scan the QR code OR go to https://yumlish.formtitan.com/ftproject/dpp-register to see if you have access to Yumlish. Please scan the QR code or go to this link if you are a member of Alameda Alliance for Health: https://alamedaalliance.org/live-healthy/dpp/ Alameda County Public Health Nutrition Services Program 3600 Telegraph Avenue Suite B Oakland, CA 94609 URL for Alameda Alliance for Health members: URL to see if you qualify for Yumlish: