Balancing Blood Sugar and Building Better Habits During National Diabetes Month
November is a month when many of us may be thinking about the upcoming holidays, but it is also a time to raise awareness about diabetes and to keep our health at the forefront of our minds as we wrap up the remaining months of the year. Diabetes affects millions of Americans – over 40 million to be exact – yet many people may not realize they are at risk or understand how everyday habits can influence their health. The good news is that small, realistic changes in nutrition, physical activity, and other lifestyle habits can make a meaningful difference in preventing type 2 diabetes and managing the condition.
First, we must understand what diabetes is, so bear with me as we talk a little science. When we eat, most of the food we consume is broken down into glucose (blood sugar). Insulin, a hormone produced by the pancreas, helps move glucose from the bloodstream into the body's cells, where it is then used for energy. When the body does not produce enough insulin or cannot use it effectively, glucose builds up in the bloodstream, leading to high blood sugar levels. There are three types of diabetes.
- Type 1 diabetes occurs when the body's immune system attacks the cells in the pancreas that produce insulin. People with type 1 diabetes need insulin every day to survive.
- Type 2 diabetes occurs when the body becomes resistant to insulin or does not produce enough to keep blood glucose levels within a healthy range. This is the most common type of diabetes, making up 90-95% of all diabetes diagnoses, and is often preventable and reversible with diet and lifestyle modifications.
- Gestational diabetes develops during pregnancy and can increase the risk of developing type 2 diabetes later in life for both baby and mom.
Build a Balanced Plate
One of the most effective ways to support healthy blood sugar levels is to develop balanced eating habits. This does not mean eliminating carbohydrates, avoiding favorite foods, or following a restrictive diet. Let me repeat that again to relieve some angst: you can still enjoy some of your favorite foods this upcoming holiday season! Instead of eliminating certain foods, focus on variety, portion sizes, and foods that provide fiber, protein, and other nutrients.
First and foremost, try not to eat carbohydrates on their own. Always pair carbohydrates with protein, fiber, or healthy fat to help keep your blood sugar more balanced. Think of your blood sugar being on a nice, easy children’s rollercoaster instead of the Mamba roller coaster with its large up-and-down quick drops!
Here are 5 tips for building a balanced plate to better balance your blood sugars this month and every month.
- Fill half your plate with non-starchy vegetables. Start with foods such as broccoli, spinach, carrots, peppers, green beans, cauliflower, or salad greens. These foods provide fiber, vitamins, and minerals while adding volume to meals, meaning they fill you up, so you don’t overindulge in the other carbohydrate-rich foods.
- Fill one-quarter of your plate with lean protein. Choose foods such as chicken (or turkey), fish, eggs, beans and lentils, tofu, or lean meats. Protein helps support muscles, but it does so much more: it supports the immune system, the production of hormones (like insulin) and neurotransmitters (like serotonin), and helps us feel full and satisfied.
- Fill one-quarter of your plate with QUALITY carbohydrates. Foods such as brown rice, whole-grain pasta, quinoa, oats, potatoes, and fruit provide energy, fiber, and important nutrients.
- Choose unsweetened beverages. Sweetened beverages contribute the majority of added sugar in our diets! Simply swapping out your beverages will help you reduce added sugar, reduce calorie intake, and better balance blood sugar.
- Keep portion sizes in check. When grocery shopping, instead of purchasing the largest apples, potatoes, bananas, etc., choose the smaller ones. Bigger isn’t always better, especially when trying to manage your blood sugar. Your hand is also a great measuring tool for gauging how much you eat. A woman’s fist is about the size of one cup, a cupped hand is about one-half cup, and the palm is about three to four ounces. Practice measuring and visualizing what portion sizes look like so you can feel more confident when eating away from home.
More Throughout the Day
Physical activity is another important part of diabetes prevention and management. Regular movement helps the body use insulin more effectively, supports heart health, supports a healthy weight, and can improve energy and overall well-being. The most important thing is to find activities you enjoy and choose movement that fits your abilities and lifestyle. Physical movement is not just about structured activities, like going to the gym or going for a run; it is about finding ways to sit less and move more. Parking further away from an entrance, walking to the bathroom or break room that is further away from your desk, pacing around the house while talking on the phone- all these things can help us be a little more active throughout our day.
Small Changes, Big Impact
National Diabetes Month is a reminder that taking care of your health is an ongoing journey, not a one-time goal. Whether you are working to prevent type 2 diabetes, managing an existing diagnosis, or supporting a loved one, every positive step matters. Healthy habits do not have to happen overnight. In fact, trying to change everything at once can feel overwhelming and make it harder to stick with new routines. Instead, focus on one or two manageable goals and then build on your progress.
Talk with your healthcare provider about your risk for diabetes and learn your numbers today!
To learn more about managing diabetes, visit the American Diabetes Association or contact us at foodhelp@jocogov.org for information about upcoming nutrition and health classes.
by Chelsea King, MPH, RDN 2026