November is National Diabetes Awareness Month

About 38 million Americans are living with diabetes, and nearly 1.2 million more are diagnosed each year. Even more striking – an estimated 97 million adults have prediabetes, yet most don’t even know it. With numbers this high, it’s important to focus on preventative habits that support long-term well-being.

When we are talking about diabetes, we’re really talking about how the body uses sugar (glucose) for energy – and how well it manages a hormone called insulin. Insulin helps move sugar from your blood into your cells. If you have diabetes, glucose can’t enter your cells, and instead builds up in your bloodstream. This causes high blood sugar, known as hyperglycemia, which over time can lead to diabetes-related complications.

Although there are many similarities, the causes of Type 1 and Type 2 diabetes are different:

• Type 1 diabetes is when your body’s immune system mistakenly attacks the insulin-producing cells in the pancreas. Essentially, your body isn’t producing enough insulin, and you need to take insulin to live. Type 1 diabetes is usually diagnosed in young people but can develop at any age.
• Type 2 diabetes is when your body develops insulin resistance – meaning it does not use insulin effectively. The pancreas tries to compensate by making extra insulin but ultimately cannot make enough to maintain normal blood glucose levels.
• Prediabetes is an early warning sign, where blood sugar levels are higher than normal, but not yet in the diabetes range. The good news is that prevention is possible through small lifestyle changes and having a balanced diet.

Balancing your meals by emphasizing lean proteins, whole grains, fiber, and healthy fats is a great place to start! It’s not about removing foods from your diet, but rather focusing on what you can add to it. A balanced plate can help prevent blood sugar spikes – ultimately providing you better energy regulation, and feeling more satisfied after meals.

You can still enjoy your favorite treats – especially those holiday desserts – by reducing your portion sizes and pairing them with your choice of fiber to slow the glucose absorption. Focus on creating a balanced plate that consists of complex carbohydrates that have fiber, and pair it with lean proteins and healthy fats to steady your blood sugar. Here are some nutritious options to include on your plate when trying to manage your blood sugar this holiday season:

• Whole grains: oats, quinoa, barley, farro, whole wheat
• Fruit: blueberries, strawberries, oranges, lemons, apples
• Non-starchy veggies: dark leafy greens (arugula, kale, collards, spinach), broccoli, peppers, asparagus, cucumbers, zucchini, Brussels sprouts, carrots
• Animal- based protein: chicken, turkey, eggs, reduced fat cheese, cottage cheese, yogurt, shellfish, tilapia, cod, salmon, sardines, albacore tuna
• Plant-based protein: beans, tofu, peas, edamame, lentils
• Healthy fats: dry-roasted nuts, seeds, olive oil, avocado oil, chia seeds, flax seeds

Being consistent with your meal timing can make a big difference in blood sugar management. Eating at regular intervals can help prevent cravings and provide steady energy throughout the day.

No matter how busy things get, taking time to take care of ourselves is essential. Alongside a balanced diet, a few small habits can make a big difference:

• Move Daily: Exercise doesn’t have to be intense or involve heavy cardio. It can be as simple as walking, stretching, or yoga. Even 30-minutes a day (done at once, or in smaller 10-minute sessions) can lower your risk of diabetes and improve your overall health!
• Manage Stress and Get Enough Sleep: The effectiveness of meditating, breathing exercises, and getting adequate sleep is unmatched when it comes to calming our nervous system and regulating our blood sugar. Aiming for 7 – 8 hours of sleep per night can help support hormone balance, appetite control, and energy. When we are stressed or tired, our bodies crave more carbs for quick energy – overtime, the overeating and poor blood sugar regulation can lead to weight gain.
• Get Regular Checkups: Routine checkups are important when it comes to understanding what’s going on in our bodies, and how we can better care for it. This habit can make prevention and management of diabetes much easier.

A simple A1C test can determine whether you have diabetes or prediabetes by measuring your average blood glucose levels from the past 2 – 3 months. One advantage of the A1C test is that it doesn’t require fasting or any preparation. Knowing your A1C range early can make prevention and management of diabetes much easier. A high A1C indicates that blood glucose has been elevated frequently over time, which can increase the risk of diabetes-related complications such as nerve damage, kidney disease, and vision impairment.

Early detection and treatment of diabetes can reduce your risk of developing these complications in the long run. Other important markers that could give insight into metabolic health include a lipid panel, fasting glucose, or kidney function tests. Keeping a log of activity levels, food and beverage consumption, medications, and supplements can also be helpful when discussing your concerns with your healthcare provider.

At your next checkup, consider discussing:

– Your blood glucose meter readings and any changes in your levels, including high or low trends
– Your blood pressure and weight
– Your eating habits and physical activity levels
– Any physical or emotional concerns you are having, such as trouble sleeping or increased stress
– Prescription medications and over-the-counter supplements you may be using
– Any recent changes in your daily routine, work schedule, or lifestyle

Small changes can lead to a lasting impact. This month – and every month – take time to nourish your body, move with intention, and show yourself a little extra care. If you’re looking for a more personalized support, consider speaking with a Registered Dietitian. They can help you create a plan that fits your lifestyle, preferences, and unique health goals.

Sources:

https://diabetes.org/sodtoolkit#newcommunityresources

Blog written by Melisa Onc, nutrition student, for The Academy of Nutrition and Dietetics.