A study by the Physicians Committee for Responsible Medicine suggests that adopting preventive measures can help diabetics lower their blood sugar, weight, and cholesterol levels. Research indicates that dietary interventions are effective in managing diabetes, as they show significant improvement compared to medications.

Plant-based diets, in particular, are beneficial for managing diabetes, especially type 2, as they help reduce fat accumulation inside cells. They also contribute to better body weight management, lipid control, glycemic control, and blood pressure regulation, ultimately improving insulin resistance and sensitivity.

Making informed lifestyle and dietary choices is crucial in keeping diabetes under control. Doctors recommend lifestyle modifications for individuals at higher risk of diabetes and those newly diagnosed with type 2 diabetes to help manage and control the condition effectively.

# Maintain a Healthy Diet

Managing diabetes effectively requires a well-balanced diet that includes carbohydrates, fiber, omega-3-rich fish, and healthy fats. During digestion, both simple carbohydrates (found in fruits, milk, and sugary foods) and complex carbohydrates (such as whole grains, legumes, and vegetables) break down into glucose. However, complex carbohydrates are absorbed slowly, preventing sudden spikes in blood sugar. Focus on whole grains, vegetables, and fruits to lower the risk of diabetes.

Fiber aids digestion and helps regulate blood sugar levels. Research suggests that a low fiber intake increases the risk of type 2 diabetes. Prioritize fiber-rich foods like legumes, fruits, vegetables, and whole grains while avoiding sugary beverages that cause rapid spikes in blood sugar.

Fish like cod and tuna have lower fat and cholesterol content compared to meat. Omega-3-rich fish such as salmon, mackerel, tuna, and sardines help reduce triglycerides and support heart health. Additionally, incorporating healthy fats from sources like avocados, olive oil, nuts, and seeds can lower the risk of type 2 diabetes. Always coordinate your meals with your diabetes medication for optimal management.

# Understand Carbohydrate Counting & Portion Control

Monitoring carbohydrate intake is key to diabetes management. Carbohydrates directly impact blood sugar levels, so individuals using mealtime insulin should calculate the carbohydrates in their food to determine the correct insulin dosage.

# Ensure Balanced Meals

To regulate insulin levels, each meal should include a balanced mix of protein, healthy fats, fruits, and vegetables. Choosing high-fiber carbohydrates such as whole grains, vegetables, and fruits can help maintain stable blood sugar levels. Consult a doctor or dietitian to determine the best food choices and portion sizes for your needs.

# Stay Physically Active

Regular physical activity is crucial for diabetes management. Exercise helps muscles utilize glucose for energy, improving insulin efficiency. Activities such as walking, running, gardening, or household chores can be effective ways to stay active and manage blood sugar levels.

# Quit Smoking

Smoking can be particularly harmful for individuals with diabetes, especially those with type 2. Tobacco use increases the risk of complications such as heart disease, kidney disease, stroke, and vision problems. Quitting smoking can significantly improve overall health and diabetes control.

# Monitor Foot Health

High blood sugar levels can damage nerves in the feet, leading to a loss of sensation and an increased risk of injuries or infections. Regular foot checks can help detect any issues early and prevent complications.

# Limit Alcohol Consumption

Excessive alcohol consumption can cause blood sugar levels to fluctuate unpredictably, leading to complications. Studies suggest that avoiding alcohol makes it easier to manage blood sugar levels. Since alcohol can both raise and lower blood sugar, moderation is key.

# Schedule Regular Check-Ups

Consulting a dietitian can help create a personalized meal plan based on your age, weight, activity level, and medications. Regular check-ups with your doctor (at least twice a year) ensure that your diabetes is well-managed and that any necessary adjustments are made to your treatment plan.