Global Health & Wellness Institute

Estimated time to read 4 min, 761 words (disclaimer)

You Are Not Alone: Taking Charge of Your Health with Diabetes

If you’re living with type 2 diabetes or prediabetes, know this: you are not alone. Around 8.9% of the U.S. population has been diagnosed with type 2 diabetes, and an additional 38% are living with prediabetes—that’s nearly half the population!

Globally, the numbers are just as staggering. Over 422 million people worldwide are living with diabetes, and it contributes to 1.5 million deaths each year. Diabetes doesn’t just affect blood sugar—it increases the risk of heart disease, kidney problems, nerve damage, foot ulcers, high cholesterol, and vision issues.

Empowering Ourselves Through Healthy Habits

We can take control of our health with small, manageable steps. One of the easiest ways to begin is by joining a structured program or challenge—even one that lasts just a month—to jumpstart a healthier lifestyle. Finding a coach or connecting with a supportive online community, like diabetes-focused Facebook groups, can also help. Just remember to double-check facts and avoid misinformation.

Simple Tools for Healthier Eating

A great starting point is the “Diabetes Plate Method“ from the American Diabetes Association (ADA). It’s a straightforward approach that takes the guesswork out of meal planning.

The University of Michigan also offers a free PDF listing non-starchy vegetables to help build a balanced plate.

Over time, consistent healthy eating can lead to improvements in blood sugar levels and A1C—often getting us closer to the goals set by our healthcare providers. For some, this is all that is needed, for others that may also mean tracking carbohydrates more closely.

Understanding Carbs & Counting Strategies

Your doctor or dietitian can help you determine your target carb range. For many, snacks might contain 25–30 grams of carbs, and meals around 50–60 grams. Those on insulin may even use precise carb-to-insulin ratios.

To help with carb counting, check out resources like:

• The USDA’s FoodData Central has a searchagle nutional database that can be found here.
• Apps like MyFitnessPal, Lifesum, MyNetDiary, Carb Manager, and ControlMyWeight make it very easy to count carbs.

What are total carbs vs. net carbs? Total carbs counts all carbs in food. Net carbs subtract fiber from total carbs. Although fiber doesn’t raise blood sugar, people with diabetes are often advised to count total carbs rather than net carbs and this should be clarified by a physician.

Going Deeper: Glycemic Index (GI) and Glycemic Load (GL)

For more advanced tracking, understanding glycemic index and glycemic load can be helpful. Just for reference the lower teh number, the better.

Glycemic index (GI): The amount of sugar is in a food. Low GI food ≤55 Medium GI food 56 – 69 High GI food ≥70

Glycemic load (GL): The score given to food to indicate how drastically it will affect blood sugar. Low GL food ≤10 or less Medium GL food 11 to 19 High GL food ≥ 20

For example, both a banana and a chocolate muffin have a GI of about 45. But the banana’s GL is 8, while the muffin’s is 14. This means the banana’s sugars are absorbed more slowly and may have less impact on blood sugar, even though they contain a similar amount of carbs.

Since everyone’s body responds differently, testing your blood sugar after meals can offer personal insight—especially after eating “cheat” foods. Even healthy foods can trigger spikes in some people. For instance, ripe bananas have more sugar than greener ones. A cup of pasta may be fine for one person but too much for another.

Did You Know?
Freezing foods like pasta, rice, and bread can actually change the glycemic index! When these foods are cooked, then cooled or frozen, and later reheated, a portion of their starch transforms into what’s called resistant starch. This type of starch behaves more like fiber in the body—slowing digestion and potentially reducing blood sugar spikes. While results may vary from person to person, this simple trick could make carb-heavy meals a little more blood sugar–friendly!

The most recent International tables of glycemic index and glycemic load values are published here in the American Journal of Clinical Nutrition. There are two tables published in this research study and they are uploaded below. They both have search capabilities.

Cooking at Home: Simple & Healthy Recipes

Cooking at home is one of the best ways to take control of your diet. Start with simple changes like adjusting snacks, then gradually move to meal portions, full meals, and even desserts. Prepping meals in bulk can save time and reduce temptation.

After we find foods that we would like to add to our diet, we can use sites that allow us to search for diabetic friendly recipes such as Yummly.com,  allrecipes.com,  and the Food Network.

Finding meals that we like that can easily be prepped in bulk is also helpful. Some examples include healthy egg cups using a muffin tin, burrito wraps, and healthy cookies that can be frozen for future meals and snacks. The ADA has some tips on freezing foods here.

Here are some popular recipes:

Breakfast (click on the link for recipes)

Egg Muffin Cups: This site gives variations that we can use based on our preferences.
Overnight Oats: This is a no cook method and sugar can be substituted.
Yogurt bowl Ideas: Variations can be based on the fruit used.
Low carb / keto type of cereals: There are many brands and this is something we all will have our preferences due to the different textures and consistencies that they have.

Lunch or Dinner: Cooking multiple servings may be a good idea to give us the ability to freeze meals to save prep time for the future. Taste of Home has a list of 45 basic recipes and a list of 67 recipes that take about 30 min.

Healthy habits go beyond what’s on your plate. Try:

• Taking smaller bites and eating more slowly
• Savoring each meal instead of rushing through it
• Not stressing over the occasional cheat day—balance is key!
• Experimenting with intermittent fasting or a keto diet, if advised by your physician

Keep in mind, not all diets work for everyone. For example, intermittent fasting may raise morning blood sugar due to the dawn effect, while keto may not be suitable for those with kidney issues. That’s why regular follow-ups with your doctor are essential.

The Bottom Line:

There’s no one-size-fits-all approach to managing diabetes. What matters most is finding what works for you—your preferences, your body, your lifestyle.

Progress takes time, and setbacks are normal. What’s important is that we keep moving forward.

References:

• Fiona S Atkinson, Jennie C Brand-Miller, Kaye Foster-Powell, Anette E Buyken, Janina Goletzke, International tables of glycemic index and glycemic load values 2021: a systematic review, The American Journal of Clinical Nutrition, Volume 114, Issue 5, November 2021, Pages 1625–1632, https://doi.org/10.1093/ajcn/nqab233
• Sonia S, Witjaksono F, Ridwan R. Effect of cooling of cooked white rice on resistant starch content and glycemic response. Asia Pac J Clin Nutr. 2015;24(4):620-5. doi: 10.6133/apjcn.2015.24.4.13. PMID: 26693746.
• Hodges C, Archer F, Chowdhury M, Evans BL, Ghelani DJ, Mortoglou M, Guppy FM. Method of Food Preparation Influences Blood Glucose Response to a High-Carbohydrate Meal: A Randomised Cross-over Trial. Foods. 2019 Dec 25;9(1):23. doi: 10.3390/foods9010023. PMID: 31881647; PMCID: PMC7022949.
• Burton P, Lightowler HJ. The impact of freezing and toasting on the glycaemic response of white bread. Eur J Clin Nutr. 2008 May;62(5):594-9. doi: 10.1038/sj.ejcn.1602746. Epub 2007 Apr 4. PMID: 17426743.
• CDC: Diabetes
• WHO: Diabetes