Learn how to manage diabetes with an eco-conscious diet that benefits both your health and the planet. Discover plant-forward tips, meal planning strategies, and more.
It’s candy month! Who doesn’t love roaming the aisles of the grocery to see all the festive Halloween candy? Or to bake a delicious batch of monster cookies!? Admittedly, it’s hard to resist. But we hear a lot about too much refined sugar and ultra-processed foods, and the negative consequences to our health. One of the most popular non-communicable diseases mentioned often is diabetes. Rightfully so, there are 1.5 million Americans diagnosed with diabetes every year, and the numbers are on an upward trajectory.
Bottom line is diabetes is becoming more and more common.
As we become more aware of environmental sustainability, many people are seeking ways to manage their health while being kind to the planet. Managing diabetes is no different. Adopting an earth-friendly diabetic diet not only supports healthy blood sugar levels but also promotes sustainability. Let’s explore how you can manage diabetes in a way that benefits both your body and the environment.
What is Diabetes?
Diabetes, also known as diabetes mellitus (DM), occurs when your body can’t properly regulate blood sugar levels. This happens due to issues with insulin production or insulin resistance. There are three main types of diabetes:
- Type 1: Your body doesn’t make insulin due to damage to insulin-producing cells.
- Type 2: Linked to genetics and environmental factors, it’s marked by insulin resistance.
- Gestational Diabetes: Develops during pregnancy due to hormone changes affecting insulin.
In the long run, untreated diabetes can lead to complications like heart disease, kidney problems, and nerve damage.
Why Choose an Earth-Friendly Diabetic Diet?
Managing diabetes is about more than just controlling blood sugar levels—it’s a lifestyle change. A sustainable, plant-focused diet can help control diabetes while reducing your environmental footprint. Here’s how you can do it.
Diabetes dietary management is already rooted in an earth-friendly approach. The foundational elements of the diet build a positive relationship with our food and our planet.
1. Build Your Meals Around Plants
A diabetic-friendly diet encourages a balanced intake of carbohydrates, fats, and proteins. Incorporating more plant-based foods such as fruits, vegetables, and whole grains aligns with the American Diabetes Association’s nutrition guidelines. These food groups not only help regulate blood sugar but also support a more sustainable food system. A plant-forward diet, which emphasizes plant-based foods while allowing for some animal products, is key for both diabetes management and environmental health.
2. Limit Processed Foods
Processed foods high in salt, sugar, and fat are detrimental to blood sugar control and overall health. Reducing processed food intake is a crucial part of managing diabetes and is also beneficial for the environment. By prioritizing whole, unprocessed foods like fruits, vegetables, and whole grains, you’re cutting down on the demand for resource-heavy ultra-processed foods.
3. Meal Planning Reduces Waste
Meal planning is essential for managing diabetes, and it also plays a significant role in reducing food waste. Planning your meals helps you avoid impulse purchases and unnecessary food waste, which is a leading contributor to greenhouse gas emissions. By mapping out your meals, you can maintain stable blood sugar levels and keep your grocery shopping more eco-friendly. For more tips, check out the Environmental Protection Agency’s (EPA) food waste reduction guide.
4. Focus on Whole Grains and Local Produce
Whole grains like quinoa, oats, and barley help control blood sugar spikes while being a more sustainable choice compared to refined grains. Incorporating locally sourced produce also reduces the carbon footprint of your food.
Managing diabetes doesn’t have to come at the expense of the environment. By focusing on plant-forward meals, cutting back on processed foods, and meal planning to reduce waste, you can support both your health and the planet. Sustainable choices aren’t just good for the Earth—they’re a powerful tool for managing diabetes, too.
