From reading nutrition labels to filling a holiday plate, small, sustainable changes can help lower the risk of type 2 diabetes
A simple question at the next family gathering may be one of the most useful steps toward preventing type 2 diabetes: “Does it run in our family?”
Family history is a major risk factor, and so is age, since the condition often develops later in life.
Dr. Weiran Zhang, a family medicine physician with Providence Medical Group, says National Diabetes Awareness Month in November is a good time to understand where that risk comes from.
“Diet and genetics are the two key pieces of information needed to understand your personal risk factors,” Zhang says. “While we can’t change our genetics, we have a lot of say in what we eat and how much we move.”
Diets heavy in refined carbs, added sugar and processed foods can raise the risk, especially when paired with a sedentary lifestyle.
For people carrying extra weight, Zhang recommends slow, sustainable weight loss, noting that losing 5 to 10 percent of body weight can significantly lower the risk. She also suggests aiming for 150 minutes of activity a week, mixing cardio and strength training.
Small changes at the grocery store help too. Zhang suggests starting along the perimeter, where most whole foods are, and filling the cart with leafy greens, beets, carrots, broccoli and cauliflower, plus fish, poultry or plant-based proteins.
To help limit blood sugar spikes, she suggests mixing white rice with beans, black rice or wild rice, and choosing whole grain or whole wheat breads and pastas over refined white ones.
“The healthiest choice we can make over the holidays is to appreciate the people around the table and be kind to ourselves.”
Navigating serving sizes
Nutrition labels can tell shoppers a lot, but Zhang suggests starting with the serving size before anything else.
“The serving size on a nutrition label often differs from what we eat in one sitting,” she says. “When we eat two servings instead of one, the sugar, fat and carbohydrates on the label double as well.”
From there, she looks at added sugar, saturated fat and fiber, then scans the ingredient list for high-fructose corn syrup. Choosing foods with more fiber and less added sugar can help keep blood sugar steadier through the day.
Building a holiday plate
Enjoying a holiday meal doesn’t mean skipping favorite dishes. Instead, Zhang encourages people to think about the order they fill their plates.
Protein and fiber help people feel satisfied, so starting with turkey, fish and colorful vegetables makes it easier to enjoy smaller portions of everything else.
“Start with protein and whole vegetables,” Zhang says. “Leaving buns, mashed potatoes, gravy and stuffing for the end of the buffet line helps everyone make healthier choices.”
Zhang applies the same logic to drinks.
Juice and soda raise blood sugar quickly, which is why doctors often give juice to patients whose blood sugar runs low.
Holiday cocktails can have a similar effect, so she recommends enjoying them alongside a meal rather than on an empty stomach.
Mental health matters as much as physical health, Zhang adds.
“One indulgent meal or drink won’t derail anyone’s health goals,” she says. “The healthiest choice we can make over the holidays is to appreciate the people around the table and be kind to ourselves.”
To learn more or find a Providence Medical Group physician near you visit providence.org. Follow Providence Regional Medical Center Everett on Facebook @ProvidenceSwedishNorth.
Schedule your flu shot at your local Providence clinic or pharmacy before the holidays to help protect yourself and the people you love this season.