World Diabetes Day

(Credit: SDSU Extension)

World Diabetes Day, observed each year on November 14, serves as a reminder of the importance of diabetes awareness, prevention, and management. The day brings attention to a condition that affects millions of people worldwide and increases the risk of serious health complications when left unmanaged. There are various types of diabetes such as: prediabetes, type 1 diabetes, type 2 diabetes, and gestational diabetes.

Types of Diabetes

Prediabetes

Prediabetes occurs when blood glucose (blood sugar) levels are higher than normal but not yet high enough for a diabetes diagnosis. Because prediabetes often develops without noticeable symptoms, many people may be unaware they have it. Regular health screenings can help with early detection, and making healthy lifestyle changes, such as choosing nutritious foods and being physically active, can help delay or even prevent the development of Type 2 diabetes.

Type 1 Diabetes

Type 1 diabetes is an autoimmune condition where the body's immune system attacks and destroys the insulin-producing cells in the pancreas. This causes the body to produce little or no insulin; a hormone needed to move glucose from the bloodstream into the cells for energy. Type 1 diabetes is often diagnosed in children, teens, and young adults, but it can develop at any age. People with Type 1 diabetes require insulin therapy and ongoing blood sugar monitoring to manage the condition.

Type 2 Diabetes

Type 2 diabetes is a chronic condition that occurs when the body does not correctly use insulin, a condition known as insulin resistance, or when the pancreas does not produce enough insulin to keep blood sugar levels within normal limits. It is the most common type of diabetes and is often associated with factors such as family history, overweight/obesity, and physical inactivity. While Type 2 diabetes can develop gradually over time, healthy eating, regular physical activity, and medical management can help control blood sugar levels and reduce the risk of complications.

Gestational Diabetes

Gestational diabetes is a form of diabetes that develops during pregnancy when the body does not produce enough insulin to meet increased needs. It often occurs during the second or third trimester and often goes away after the baby is born. Gestational diabetes does increase the risk of developing Type 2 diabetes later in life for both the mother and child. Healthy eating, regular physical activity, blood sugar monitoring, and medical care can help manage gestational diabetes and support a healthy pregnancy.

The Power of Nutrition

(Credit: SDSU College of Agriculture, Food and Environmental Sciences)

While nutrition plays a key role in diabetes prevention and management, there is no single meal plan that works for everyone. The best approach is one that considers an individual’s lifestyle, food preferences, cultural traditions, health needs, and resources. 

Carbohydrates

Carbohydrates are the primary source of energy for the body and have the largest impact on blood glucose levels. During digestion, carbohydrates are broken down into glucose, and sugars/starches elevate blood glucose. There are two different forms of carbohydrates, refined and unrefined. Refined carbohydrates consist of white grains, candy, baked goods, etc. and they are digested quicker causing a rapid increase in blood glucose. Unrefined carbohydrates consist of whole grains, fruits/vegetables, and beans and they are digested slower allowing blood glucose to be more stable.

Fiber

Fiber provides many benefits when managing blood glucose. It can help slow down how quickly sugar enters the bloodstream, which may help keep blood sugar levels steadier. Fiber also supports healthy digestion, helps keep your heart healthy, and can help you feel full longer after eating. Foods that contain fiber include fruits, vegetables, beans, whole grains, nuts, and seeds.

Protein

Protein helps your body grow and stay strong. It is used to build and repair muscles, bones, skin, and other body parts. Protein can also give your body energy if needed, but it does not raise blood sugar levels as much as carbohydrates do. Foods that are good sources of protein include chicken, pork, beef, fish, eggs, cheese, and nuts/seeds. Because protein takes longer to digest than carbohydrates, it can help you feel full longer after meals and snacks.

Habits that Support Blood Sugar Control

• Eating meals at consistent times each day can help keep blood sugar levels more stable. When meals are skipped or delayed, blood sugar may rise or fall more than expected, which can make diabetes harder to manage. Regular meals also help provide a steady source of energy throughout the day and may reduce the temptation to overeat later. Pairing carbohydrates with protein and healthy fats at meals and snacks can help you feel satisfied longer and support better blood sugar control.
• Choosing water or drinks with no sugar are healthier options for people with diabetes. Drinks like regular soda, sweet tea, sports drinks, and fruit drinks can have a lot of added sugar, which can make blood sugar rise quickly. Water is the best choice for staying hydrated because it contains no sugar or calories. Other options, such as unsweetened tea, black coffee, or zero-sugar beverages, can also help reduce added sugar intake. Making the switch from sugary drinks to lower-sugar options can support better blood sugar control.
• Regular physical activity is an important part of managing diabetes. Being active helps your body use insulin more effectively, which can help lower blood sugar levels.
• Quality sleep is an important part of diabetes management. Poor sleep can make it more difficult for the body to use insulin effectively and may lead to higher blood sugar levels. Lack of sleep can also affect energy, mood, and food choices, making it more difficult to stay active and maintain healthy eating habits.
• Managing stress is an important part of living with diabetes. When you are stressed, your body releases hormones that can cause blood sugar levels to rise. Taking time to manage stress each day can support better blood sugar control and overall health.

This National Diabetes Day, focus on progress rather than perfection. Small changes, such as adding more vegetables to meals, taking a daily walk, or scheduling a health screening, can have lasting benefits. Whether you're working to prevent diabetes or manage an existing diagnosis, healthy habits can help you live well today and in the future.

Sources

• American Diabetes Association Website, American Diabetes Association.
• International Diabetes Federation, Healthy Nutrition.
• Academy of Nutrition and Dietetics, Healthful Eating with Diabetes.