Raising Awareness for American Diabetes Month (And Healthy Eating Tips!)

Did you know that 1 out of 10 Americans have diabetes?

Diabetes is a disease that affects how the body processes glucose, resulting in too much sugar in the blood.

Prediabetes is affects 1 in 3 Americans and is characterized by impaired glucose tolerance. Prediabetes can eventually develop into type 2 diabetes.

November is American Diabetes Month, dedicated to learning more about diabetes and its management.

Type 2 diabetes is the most common form of diabetes and is often diagnosed later in life. There are several risk factors associated with developing this form of diabetes. Many risk factors are genetic, which means that there is nothing that you can do to mitigate your risk of developing diabetes. However, there are some risk factors that are modifiable, which means that you can change some of your habits to lower your risk of being diagnosed with this disease.

Things can become confusing when it comes to eating and meal plans with diabetes. Some physicians may demonize carbohydrates and advise you to avoid them, however, your body still needs them to function properly.

There are some simple tips you can follow to help you better manage your diabetes without missing out on some of the foods you love.

Assessing Your Risk

Non-modifiable Risk Factors

Age: Those over 35 years old are at a higher risk of developing the disease. However, teenagers and children can still develop type 2 diabetes.

Family History: Genetics plays a large role in the development of many diseases. Those with a family history are at a higher risk.

Race: Certain races are at higher risk of developing type 2 diabetes such as African Americans, American Indians, Asian Americans, Hispanic/Latinos, and Pacific Islanders.

History of Gestational Diabetes or Prediabetes: Women diagnosed with gestational diabetes have a higher risk of developing type 2 diabetes down the line. Additionally, those with a history of prediabetes, having an A1C of 5.7-6.4%, are also at a greater risk.

Modifiable Risks

Diet: The foods that you eat can have a large impact on your overall health. It is important to eat well-balanced meals that fuel your body.

Exercise: It is recommended that you partake in at least 150 minutes of moderate-intensity physical activity weekly for your health. Increasing physical activity can reduce your risk of developing diabetes by improving the body’s sensitivity to insulin.

Smoking: It should go without saying that smoking is bad for your health. Smoking can increase your risk of developing diabetes by 30 to 40%.

Stress: You may not realize the negative extent that stress has on the body. Stress causes changes in hormones that can increase blood glucose levels and reduce insulin effectiveness. Finding stress-relieving activities is not only good for your mental health but physical health as well.

Eating with Diabetes

A common concern for many recently diagnosed with diabetes is food, what to eat and how much. Here are some tips for healthy eating with diabetes:

Portions: When it comes to any food group it is all about portion sizes. Do not cut out carbohydrates from your diet, instead look out for your portion sizes.

Snack Right: Snacking is a large part of many people’s day. Some people with diabetes become nervous when it comes to snacking and raising sugar levels. When eating a snack include a carbohydrate and a protein for better glycemic control. For example, a tablespoon of peanut butter and ½ banana.

Complex Carbohydrates: When choosing a carbohydrate for your meal, try and choose ones that are complex, such as whole grains. These carbohydrates take longer for the body to break down and thus will not raise your blood glucose as fast as simple carbohydrates.

If you need help with the management of your diabetes or pre-diabetes, check out my Healthy Living with Diabetes Program™. This program includes education in the areas that impact your blood glucose such as: Nutrition, Movement, Habits and Behaviors, Stress Management, and Sleep Hygiene.

Your Turn to Action: What are you going to do this month to loer your risk of developing diabetes? Let me know in the comments below.