Odds are, you know someone who has diabetes or pre-diabetes. In the U.S., more than 40 million people—or one in eight—live with diabetes, while 115 million adults live with prediabetes, according to the American Diabetes Association (ADA).
Diabetes mellitus is a health condition that can occur when a person’s blood sugar, also known as glucose, is too high, and the body isn’t able to regulate it with insulin. While most cases of diabetes can be managed with lifestyle changes and/or medication, when blood sugar is too high for too long, the Cleveland Clinic says it can raise a person’s risk for other health conditions, including heart disease, nerve damage and eye problems.
The truth is, anyone can get diabetes. But there are actions you can take that may help lower your blood sugar and lower your risk of becoming ill. Read on for seven subtle changes you can work into your routine, starting today.
- Eat more fiber. Most people don’t get enough fiber, even though eating more can make a positive impact on their health. Johns Hopkins Medicine writes that people may be able to better control their blood glucose in just a few weeks by adding about 18 grams of fiber to their diet every day. Start by adding in an extra serving of fruit, non-starchy vegetables or whole grains to each meal.
- Follow the Diabetes Plate plan. When you’re making healthy changes to how you eat, it can be overwhelming to figure out which foods to choose and what the portion size should be. Thankfully, the Diabetes Plate makes it all so easy. You don’t need any scales or measurements, just a nine-inch plate. The ADA says to fill half the plate with non-starchy vegetables, such as broccoli, cauliflower, Brussels sprouts, cabbage, carrots, leafy greens or other favorites. One-quarter should be filled with lean proteins, such as seafood, chicken, lean beef, lean pork, beans, lentils or soy products. And one-quarter should be foods that are higher in carbohydrates, such as brown rice, quinoa, starchy vegetables (like squash, peas, potatoes and parsnips), fruit and dairy products, like yogurt. That kind of simple math makes it easy to eat healthy!
- Go for a stroll after supper. It can be tempting to curl up on the couch and zone out after dinner. But research shows that taking just a short walk could help control your blood glucose. In fact, just 10 minutes of walking was about as effective as a longer, 30-minute stroll. So create a new, nightly habit, and invite your partner or kids to join. It’s a great opportunity to check in with your loved ones and take stock of what’s happening on your block.
- Rethink what you drink. Beverages such as soda, fruit juices, sweetened teas and energy drinks are the leading source of added sugars in the American diet, according to the Centers for Disease Control and Prevention (CDC). To cut down on sugar, opt for water. Sass it up by choosing sparkling water with your favorite flavor, or squeeze some citrus into tap water. Need something a little extra? Choose unsweetened coffee or tea for a little burst of energy. Whatever you choose, take it with you in a reusable water bottle, so you’re hydrated all day long.
- Calculate your protein needs. Protein—along with fiber-filled foods—may help you feel full longer and regulate your blood glucose, according to ADA. Protein is also essential to maintaining your muscle mass and assisting in wound healing and tissue repair. But how do you know if you’re getting enough? The general recommendation is to eat about 0.8 grams of protein per kilogram of body weight (that’s about two pounds). So, a person who weighs 150 pounds should aim for about 55 grams of protein per day. Some nutrient-rich, heart-healthy foods to consider for boosting your protein intake include lean meat, fish, eggs, dairy and plant-based proteins. See the ADA’s list of protein foods for diabetes to get some meal-planning ideas.
- Swap out ultra-processed foods for simpler snacks. People who regularly eat certain store-bought snacks may be raising their risk for type two diabetes, along with other health conditions, including certain cancers, heart disease and obesity, according to the American Medical Association. Familiarize yourself with what ultra-processed foods are (such as sodas, prepackaged cookies, chips, candy, crackers, boxed mac and cheese, lunch meats, hot dogs and frozen meals, for starters) and limit them in your diet. Instead, find healthier alternatives you’d be willing to eat, such as fruits, vegetables and snacks you make yourself. Johns Hopkins University advises people to prepare meals at home as much as they can, and when buying food, try to choose products that have ingredients you recognize and can pronounce.
- Ask for help. Whether you’re newly diagnosed with pre-diabetes or diabetes, or you’re caring for someone who has been diagnosed, help is available. Alabama Public Health offers these resources, and the ADA shares this list of education programs. In addition, be sure to talk to your healthcare provider about support available in your community. While a diagnosis can be scary, it’s important to remember that you’re not alone.
