Iron deficiency anaemia is the most common micronutrient deficiency worldwide. It also continues to be the most common type of anaemia. It accounts for almost half of all anaemia worldwide.
What is Anaemia?
Essentially, anaemia is a symptom of an underlying condition. People with anaemia have a lower number of red blood cells, or haemoglobin to carry oxygen around their body.
How Iron-Deficiency Anaemia Impacts Your Sugars
Iron deficiency anaemia may not impact your day-to-day blood sugar readings, it can lead to a false increase in your HbA1c. Your HbA1c is one of many lab values used to understand your blood sugars. It is an estimate of your blood sugar levels over 3 months, and is used to adjust your diet, lifestyle and medications.
People with anaemia have lower haemoglobin levels than those without anaemia. Studies show that low haemoglobin levels are linked with increased HbA1c values. In these studies, people’s HbA1c levels declined after increasing their iron status.
Other Complications of Iron-Deficiency Anaemia
Iron deficiency anaemia can affect more than just your HbA1c values. IDA is also associated with an increase in other lab values such as your cholesterol and triglyceride levels. An increase in cholesterol and triglycerides (TG) is associated with a higher risk of heart disease.
Early studies suggest that anaemia may increase your risk of chronic kidney disease. However, more research is needed to understand the impact of anaemia on your kidneys.
Tips for Improving Your Iron Levels
Iron-Rich Foods
Increasing your iron intake is a key part of treating anaemia. Now, there are many ways to increase your iron intake and of course, your diet is one of them. Iron is found in many foods — both animal and plant-based. Including more iron-rich foods in your diet can help improve your iron status and treat your anemia.
Some blood sugar-friendly, iron-rich foods you can include are,
- Meats such as beef, lamb and eggs
- Seafood such as tuna, oyster, and haddock
- Vegetables such as beans, spinach and broccoli
- Breads and cereals such as corn meal, rye bread, bran cereals
- Fruits such as watermelon, figs, prunes
- Beans and lentils
- Other foods
Download a printable iron-rich food guide and meal ideas here.
For tips on including iron-rich foods in your blood sugar-friendly plate without spiking your blood sugar, check out my article on building a balanced plate.
Role of Nutrients in Iron Absroption
Some vitamins and minerals can impair your body’s ability to absorb iron. Studies show that phytic acid (a form of phosphorous), polyphenols, calcium and oxalic acid can decrease the amount of iron absorbed by your body.
On the other hand, combining iron with vitamin C-rich meals can promote your body’s absorption of iron[1]Piskin, E., Cianciosi, D., Gulec, S., Tomas, M., & Capanoglu, E. (2022). Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega, 7(24), 20441-20456. … Continue reading.
Cast Iron Pans + Iron Fish
You can also increase the iron content of your meals by using iron pans, or even the Iron Fish. Foods cooked in an iron pan will absorb iron, which can help boost your iron intake. The Iron Fish is another great option if you don’t have any iron pans. You add the iron fish to pots of water to increase the iron content of your foods.
Iron Supplements
Some people may need larger amounts of iron than their diet can meet. In this situation, your dietitian or doctor may recommend using iron pills or injections. Iron pills are typically available on the shelves of your local pharmacy. They can be an easy, and non-invasive way to boost your iron intake, while iron injections and IV infusions may also be an option for some people.
The Next Steps
Doing bloodwork regularly is key to early identification of anaemia, and changes in your blood sugar. If you haven’t done bloodwork within the last year, it’s best to make an appointment with your doctor for a requisition.
Once your bloodwork is done, your dietitian can support you in building a health plate to raise your iron levels, and manage your blood sugars.
Its Never Too Late to Lower Your Sugars
Working with a Registered Dietitian can help you understand factors affecting your blood sugar levels, and build personalized strategies to effectively manage your diabetes.
References
| 1 | Piskin, E., Cianciosi, D., Gulec, S., Tomas, M., & Capanoglu, E. (2022). Iron Absorption: Factors, Limitations, and Improvement Methods. ACS Omega, 7(24), 20441-20456. https://doi.org/10.1021/acsomega.2c01833 |
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