An estimated 37.3 million people in the United States have diabetes, more than 10% of the population. With diabetes rates rising, it’s more important than ever to raise awareness, combat misinformation, and adopt evidence-based strategies for managing and preventing diabetes. Proper medical care, along with sustainable lifestyle changes, can significantly reduce complications and improve quality of life.

What Is Diabetes?

There are two main types of diabetes:

Type 1 Diabetes

• An autoimmune condition where the immune system attacks insulin-producing cells.

• Often diagnosed in childhood or adolescence.

Type 2 Diabetes

• Occurs when the body produces insulin but cannot use it effectively, leading to high blood sugar levels.

• Accounts for 90–95% of all diabetes cases.

• Often preventable through lifestyle changes.

Risk factors include family history, ethnicity, body weight, sedentary lifestyle, and unhealthy dietary habits.

Early symptoms of diabetes can include:

• Increased fatigue

• Frequent urination

• Increased thirst and dry mouth

• Mood changes

• Blurry vision

• Recurrent infections

• Tingling or numbness in extremities

• Unintentional weight loss

• Slow-healing sores

Discovering diabetes or prediabetes can feel overwhelming. Building a support team, including a dietitian and healthcare provider, is critical for guidance on meal planning, medication, stress management, and lifestyle adjustments to live healthy with diabetes.

It's important to focus on preventing the return of unhealthy behaviors is key. Long-term goals should consider overall health, including heart disease, vision loss, and nerve complications.

Healthy Weight and Diabetes

Losing 7–10% of body weight if overweight can reduce diabetes risk and lower complications. Healthy weight loss supports blood sugar control and may reduce medication needs. Focus on safe, balanced approaches rather than fad diets, which can be unsustainable or harmful.

What to Drink with Diabetes

Hydration is essential for blood sugar management. Best beverage choices include:

• Water

• Unsweetened tea

• Coffee in moderation

• Herbal teas

Avoid sugary drinks that spike blood sugar. While alcohol can sometimes be managed safely, it carries risks for people with diabetes, so it’s important to consult your healthcare provider.

Diabetes Diet Tips

Managing diabetes begins with understanding how foods affect blood sugar:

• Control carbohydrate intake rather than eliminating carbs completely.

• Choose smart carbs: whole grains, beans, legumes, vegetables.

• Balance meals with lean proteins and healthy fats.

• Eat at regular intervals to maintain stable blood sugar.

Well-Balanced, Heart-Healthy Foods

Whole foods are key:

• Fruits and vegetables

• Whole grains and legumes

• Nuts and seeds

• Lean proteins and low-fat dairy

Heart-healthy choices are essential, as diabetes nearly doubles the risk of cardiovascular disease. Focus on:

• Healthy fats: olive oil, avocado, nuts

• Reducing salt intake

• Increasing potassium-rich foods

Diabetes and Pre-Diabetes in Children

Lifestyle habits matter early. For children at risk of diabetes:

• Encourage regular physical activity

• Promote a balanced diet

• Limit sugary drinks and processed foods

Healthy habits in childhood can reduce insulin resistance and the risk of Type 2 diabetes later in life.

Regular Physical Activity

Physical activity helps lower insulin resistance, improve cardiovascular health, and support weight management. Even 30 minutes of walking daily can make a significant difference. Incorporate strength training, stretching, and aerobic exercises for a well-rounded routine.

Monitoring Health and Well-Being

Track your:

• Blood sugar levels

• Dietary intake

• Physical activity

• Medications and stress levels

Sharing this information with your healthcare team helps identify patterns, such as high morning blood sugar or post-meal spikes, allowing for informed adjustments to your care plan. Stress management and quality sleep are also critical for diabetes management.

How Seattle Sutton’s Healthy Eating Can Help

Seattle Sutton’s Healthy Eating supports people with diabetes and those at risk. Our meal plans are:

• Calorie- and portion-controlled to aid weight management

• Diabetes-friendly, aligned with American Diabetes Association and American Heart Association guidelines

• Prepared for convenience, reducing the stress of meal planning and carb counting

Our Registered Dietitians are available to guide you through your health journey, ensuring meals support your blood sugar and overall wellness goals.

Take control of your health this diabetes awareness month with balanced, nutrient-packed meals and a sustainable approach to lifestyle management.