What Is Diabetes?
Diabetes is when the body has a problem with using or making insulin, the hormone that moves sugar (glucose) from the blood into cells for energy. When insulin does not work properly, then sugar builds up in the blood. Over time, high blood sugar can lead to heart disease, stroke, kidney damage, nerve damage, and eye problems.
Did You Know?
Approximately 16.5 million adults over age 65 in the U.S. have diabetes, and many more have prediabetes without knowing it.
Early detection and healthy lifestyle choices, like balanced meals and staying active, can help prevent complications.
Types of Diabetes:
Type 1: The body makes little or no insulin.
Type 2: The body doesn’t use insulin well (most common, especially in older adults).
Prediabetes: Blood sugar is higher than normal but not yet at diabetes levels. Prediabetes can often be reversed with healthy changes.
Signs & Symptoms of Diabetes
Signs/symptoms include but are not limited to:
Increased hunger
Feeling very thirsty or urinating often
Extreme fatigue or low energy
Blurry vision
Slow healing of cuts or sores.
Note: If you have any of these signs/symptoms, see your doctor right away. Early detection is key to prevent complications.
Building a Diabetes friendly Plate
A simple way to manage your blood sugar is by using the Diabetes plate method. Imagine your plate divided into sections:
Half your plate: Non-starchy vegetables
Fill half of your plate with vegetables — fresh, frozen, or cooked. Examples: broccoli, spinach, carrots, green beans, cauliflower, peppers, zucchini.
One-quarter: Protein
Protein helps you feel full and keeps blood sugar stable. Examples: eggs, chicken, meat, fish, beans, lentils, tofu, or low-fat cheese.
One-quarter: Healthy carbohydrates
Choose whole grains instead of refined grains like white bread or white pasta. Whole grains have more fiber, which helps keep blood sugar steady. Examples: oatmeal, brown rice, barley, whole wheat bread, whole wheat pasta, quinoa, or bulgur.
Drink Tip
Choose water or a low-calorie drink to stay hydrated without raising blood sugar.
For a clear visual guide, visit: What Is the Diabetes Plate? (American Diabetes Association)
Stay Active
Movement helps to manage blood sugar.
Take short, enjoyable walks, even 5–10 minutes counts
Choose activities you enjoy - dancing, gardening, stretching & yoga all help keep blood sugar in check
Simple Recipe/Snack Idea
Apple Slices with Peanut Butter
Ingredients: 1 medium apple, 1–2 tablespoons peanut butter (or any nut/seed butter). ● Instructions: Slice the apple and spread a thin layer of peanut butter on each slice.
Why it’s great: This snack combines fiber from the apple and protein and healthy fat from the peanut butter. This combination will help to keep blood sugar steady and satisfy your hunger.
Tip: Sprinkle cinnamon on top for extra flavor without added sugar.
Every healthy choice counts!
Small changes every day, like filling your plate with vegetables, choosing whole grains, and staying active, can help manage blood sugar and support your health. You don’t have to do it all at once, aim for progress, not perfection.