One of our cornerstone programs here at Ohio State University Extension is Eating with Diabetes. Over the past six years, more than 125 people have attended diabetes education classes here in Coshocton County. Over the years, some people say being diagnosed with diabetes was a huge shock. That's why it's so important to warn others about the risks and signs of diabetes during Diabetes Awareness Month.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, you are more likely to develop type 2 diabetes if you are overweight or obese. Other factors include being over 35 years of age and the higher prevalence of diabetes among African Americans, Native Americans, Asian Americans, Hispanics or Latinos, and Pacific Islanders. Includes that pedigree. Other risks include not being physically active, having a family history of diabetes, or being prediabetic.
The diabetic diet is not a weight loss program. However, we often talk about portion sizes, eating a variety of foods, and having about 45 to 60 grams of carbohydrates per meal. If a person strives to make healthy choices like this, they may lose weight over time. It also encourages physical activity because of its many benefits, including increased energy, improved balance and mobility, and maintenance of weight.
Losing 5% to 7% of your starting body weight may help prevent or delay diabetes. For example, if a person weighs 250 pounds and loses 13 pounds, he or she can reduce his or her risk of developing type 2 diabetes. One reason for this is the reduction of visceral or intra-abdominal fat.
I've recently started seeing this type of fat. The day after the Junior Fair auction, I helped 4-H members process chickens. It was interesting to see the differences in body fat in the birds. Larger birds were able to store more fat. Some of it was subcutaneous fat, just under the skin. But there was also visceral fat that covered all organs, especially around the heart. As humans, if we have too much visceral fat, our organs and body systems become less efficient and affected.
The key to diabetes management is the ABCs. A is the A1C test used by medical professionals to measure average blood sugar levels. Some people with diabetes use devices that track blood sugar levels throughout the day and night. B is blood pressure. And C is cholesterol.
Talk to your health care team to find out what your ABC goals should be. Your health care team may include your primary care provider, diabetologist, registered dietitian, or certified diabetes educator. Ask your doctor if you should consult other health care professionals about diabetes prevention and management.
During National Diabetes Awareness Month, the OSU Extension Diabetes Team will lead a free 30-minute diabetes class online. They will be held every Friday at noon in November. To register and receive the webinar link, please visit: go.osu.edu/diabetesseries. Topics in this series include holiday travel with diabetes, stress and diabetes, healthy holiday treats and treats, and more.
If you're looking for quick, easy, budget-friendly, and diabetic-friendly recipes, check them out. diabetesfoodhub.org From the American Diabetes Association.
Today, I would like to share with you these words from Sonia Sotomayor. “Diabetes is a central part of my life… Diabetes has taught me discipline… It's also taught me about moderation… I've trained myself to be very vigilant Do it…because you feel better when you're in control.”
emily Marrison is an OSU Extension Family and Consumer Sciences Educator and can be reached at 740-622-2265.