Managing diabetes can feel overwhelming, but 36 attendees of the recent Defeat Your Diabetes program left empowered with practical tools and knowledge to take control of their health.
Held on November 7 as part of National Diabetes Awareness Month, the three-class series provided participants with valuable insights into managing diabetes through diet, lifestyle and awareness.
The well-rounded and informative program took place at the People Inc. Conference Center, and was organized by Life4U. Experienced nurses Jeannie Richardson, BSN, PHN, RN, and Stan Russell, RN, led the sessions, addressing critical topics essential for effective diabetes management.
Key takeaways
1. Carbohydrates: Good and bad
• Carbohydrates are a vital energy source, but their type and quality significantly impact blood sugar control.
• Complex carbohydrates with fiber (e.g., whole fruits and vegetables) digest more slowly, promoting stable blood sugar levels. In contrast, processed carbs (e.g., juice and applesauce) can cause faster spikes in blood sugar.
• The recommended carbohydrate intake is 45%-65% of daily calories. For example, on a 2,000-calorie diet, this translates to 225-300 grams of carbs per day.
2. The role of proteins and fats
• Proteins are essential for building and repairing body tissues, while fats assist with hormone production, cell structure, and energy storage.
• While fats and proteins can be converted into energy, high-protein diets exceeding 0.36 grams per pound of body weight over long periods increase risks for kidney and heart disease.
• Participants learned that a medium baked potato with skin contains nearly 8 grams of protein, underscoring the importance of tracking total protein intake.
• A balanced diet includes 10–35% of daily calories from fats, with saturated fats limited to 10%.
3. Blood sugar management
• Understanding the glycemic index (GI) and glycemic load of foods is crucial for diabetic control. Low-GI foods, such as whole fruits and vegetables, promote steady blood sugar levels.
• The benefits of dietary fiber, particularly in controlling blood sugar and improving digestive health, were emphasized throughout the series.
4. Factors affecting blood sugar Participants learned that the following factors significantly impact blood sugar levels:
• Food choices – Prioritize nutrient-dense foods and avoid highly refined options.
• Portion sizes – Consume amounts suited to your energy needs.
• Meal timing – Adhere to meal schedules and avoid unnecessary snacking.
• Hydration – Drink adequate water (based on your body weight) before meals and at least two hours after eating.
• Physical activity – Incorporate regular movement and scheduled exercise into your routine.
• Stress management – Both positive and negative stress can affect blood sugar levels.
• Health conditions or infections – Monitor changes and report them to your healthcare provider.
Additionally, medications require consistent monitoring and coordination with healthcare providers.
5. Practical tips for glycemic control
• Establish a daily routine and define lifestyle goals to manage blood sugar effectively.
• Incorporate balanced meal planning, regular hydration, physical activity and stress management into your lifestyle.
• Learn to read food labels to make informed choices about portion sizes and nutrient intake.
6. Tools for dietary tracking Participants were introduced to tools, including the USDA’s Dietary Reference Intakes (DRI) calculator, My-Plate, and the Yuka app to effectively track and manage their dietary intake.
7. Added value for participants Attendees received copies of Vibrant Life magazine, the oldest health magazine in America, and enjoyed two meals prepared using recipes from the Plant to Plate cookbook. Additionally, four participants won a loaf of Ezekiel bread and a oneyear subscription to Vibrant Life magazine.
Looking ahead
This comprehensive program demonstrated the power of education and community support in managing diabetes effectively. Plans are underway for a follow-up class, Diabetes Undone, sponsored by the Oklahoma Conference Native Ministries Department, is scheduled for spring 2025. This course will offer valuable strategies for managing and potentially reversing type 2 diabetes.
For questions, call Jeannie Richardson at 503-551-3046.
