Whether you have diabetes or are at risk of developing it, making informed food choices can significantly improve your health.
What Is Diabetes?
Diabetes is a condition that affects the way your body produces insulin and is often linked to high blood sugar levels. Higher-than-normal blood sugar levels are considered prediabetes, which can develop into type 2 diabetes if not managed properly. The two most common types of diabetes are:
Type 1 Diabetes:
- The body does not produce insulin at all.
- Usually develops early in life.
- Not preventable and requires insulin injections or an insulin pump.
- Risk factors include family history and age (often diagnosed in children and young adults).
- Blood sugar levels need to be checked regularly.
Type 2 Diabetes:
- The body does not produce enough insulin or does not use insulin effectively.
- Develops over time, often in adulthood.
- Can often be prevented or managed through lifestyle changes.
- Risk factors include obesity, lack of exercise, and family history (having an immediate family member with diabetes).
- Blood sugar levels need to be checked regularly.
What Should Your Diet Look Like?
If you have type 1 diabetes, you’ll need to take a specific amount of insulin after meals based on what you eat and your blood sugar levels. For type 2 diabetes, diet and exercise can play a key role in prevention and management. However, food alone cannot prevent or cure diabetes—it is just one part of a comprehensive approach that may also include medication, exercise, and regular medical check-ups.
Because diabetes affects everyone differently, it’s important to speak with your doctor or healthcare provider to create a plan that works best for your individual needs. Your provider can help determine the right balance of diet, exercise, and medication to manage your condition effectively.
If you’re physically active fewer than three times a week and not eating a balanced diet, your risk of developing type 2 diabetes increases.
Here are some dietary recommendations to help manage diabetes or reduce your risk:
Foods and Beverages to Limit:
- Foods with added sugar and processed foods
- Fried vegetables
- Fruits with added sugars
- Red meats, processed meats, and fried meats
- Full-fat dairy products
- Sweets, including candy and desserts
- Drinks with added sugar (soda, juice, flavored coffee, tea, and sweetened beverages)
- Alcohol
Foods and Beverages That Are Beneficial:
- A variety of vegetables
- Fruits without added sugar
- Lean proteins (chicken, fish, seafood, and plant-based proteins)
- Eggs
- Fat-free or low-fat dairy products
- Nuts and seeds
- Water
- 100% fresh juice (in moderation)
Keeping Up with Testing
Whether you have diabetes or not, regular testing is important for monitoring your health.
A1C Test:
This test measures the percentage of hemoglobin (a protein in your blood) that has been coated with sugar over the past few months. It helps diagnose diabetes and prediabetes and shows how well a person with diabetes is managing their condition.
Normal ranges:
- Individuals without diabetes: 4%–5.6%
- Individuals with prediabetes: 5.7%–6.4%
- Individuals with diabetes: 6.5% or higher
Blood Sugar Test:
A blood sugar test measures the level of sugar in your blood at a specific moment. It can be done with a glucometer to check for diabetes and monitor daily sugar levels.
Normal levels:
- Individuals without diabetes: 72–99 mg/dL
- Individuals with diabetes: 80–130 mg/dL
How Can PCH Help?
Pillars Community Health provides support for managing chronic conditions, including diabetes, hypertension, asthma, high cholesterol, and obesity. If you have diabetes, we offer:
- Routine check-ups
- Personalized care plans
- Blood sugar monitoring
- Medication management
- Guidance on healthy eating and portion control
Take charge of your health today! Schedule an appointment at our health centers, where our team can provide education and support to help you manage your diabetes and improve your well-being.