November marks National Diabetes Awareness Month, a time dedicated to raising awareness about diabetes and promoting healthier lifestyles. With over 37 million Americans living with diabetes and millions more at risk, it’s more important than ever to focus on preventive care—especially through proper nutrition.

Healthy eating plays a crucial role in managing blood sugar levels, maintaining a healthy weight, and reducing the risk of complications such as heart disease, kidney damage, and blindness. Whether you're living with diabetes or aiming to prevent it, balanced nutrition is a powerful tool.

Here are five essential nutrition tips to support diabetes prevention and management:

1. Choose Complex Carbohydrates

Opt for whole grains like brown rice, quinoa, and whole wheat bread. These foods digest more slowly, helping to prevent blood sugar spikes.

2. Focus on Fiber

High-fiber foods such as beans, lentils, and non-starchy vegetables help regulate blood sugar and improve heart health. Adults should aim for 25–30 grams of fiber daily.

3. Watch Portion Sizes

Even healthy foods can impact blood sugar if consumed in excess, including fruit. Use measuring tools or the plate method: half veggies, one-quarter lean protein, and one-quarter healthy carbs.

4. Limit Added Sugars

Reduce consumption of sugary drinks, candies, and processed snacks. Read labels carefully—added sugars can appear under many names, such as high-fructose corn syrup or cane juice.

5. Stay Hydrated and Choose Smart Beverages

Water is best. Avoid sugar-sweetened drinks, and if needed, choose low-calorie alternatives like unsweetened tea or flavored water.



During National Diabetes Awareness Month, take the opportunity to reflect on your eating habits. Small, sustainable changes can make a big impact—not just for those managing diabetes, but for everyone aiming for a healthier future.