Prioritizing Prevention: A Focus on Well-Being for Diabetes Awareness Month 2025
November marks National Diabetes Awareness Month in the United States, a critical time to recognize the disease's growing impact and emphasize the power of prevention. With an estimated 38 million Americans—about 1 in 10—living with diabetes, and nearly 90% to 95% of those cases being Type 2 diabetes, this chronic condition significantly affects how the body converts food into energy. Furthermore, 96 million Americans—a staggering one in three—have prediabetes, meaning their blood sugar is elevated but not yet high enough for a Type 2 diagnosis.
The Rising Concern and Key Distinction
While Type 2 diabetes most often affects people over 45, current trends show that more children, teens, and young adults are developing it than ever before. Understanding the difference between the two main types is key: Type 1 diabetes is when the body cannot produce insulin, while Type 2 diabetes is when the body is unable to use insulin effectively. The crucial takeaway is that Type 2 diabetes can often be prevented or significantly delayed through straightforward, proactive lifestyle changes. Genetics play a role, but personal choices are powerful modulators of risk.
Simple Steps for Prevention and Healthy Management
Adopting the following lifestyle measures can effectively lower your chances of developing Type 2 diabetes, manage prediabetes, and support overall health.
A great starting point is to optimize your diet and meal timing. Don't skip breakfast, as starting your day with a nourishing meal helps prevent excessive post-meal blood glucose spikes throughout the day. Aim for a balanced plate consisting of lean protein, high-fiber carbohydrates, and healthy fats. Good options include vegetable omelets, oatmeal with nuts and berries, or a Greek yogurt and spinach smoothie. Additionally, make a habit of filling half your plate with non-starchy vegetables. Vegetables are packed with vitamins, minerals, and fiber—nutrients that stabilize blood glucose and increase satiety. You can gain added blood sugar benefits by trying to eat your vegetables and protein first, before higher-carbohydrate foods. Excellent non-starchy choices include broccoli, spinach, cauliflower, and leafy greens. It is also important to limit refined carbohydrates and sugar, as these increase blood sugar and insulin levels over time, contributing to diabetes risk. Replace them with complex carbohydrates such as whole grains and vegetables. Finally, avoid sugar-sweetened beverages; many sodas contain a high amount of added sugar. Swap sugary drinks for water, tea, or coffee, or try sparkling water with a splash of citrus for a bubbly alternative.
Beyond diet, getting moving regularly is a vital factor in prevention, as exercising less than three times a week is a known risk factor. Incorporating physical activity is simple: a mere 15-minute walk after each meal can help lower blood sugar levels, or you can start with a brisk walk after your largest meal.
Aim to make any kind of movement a consistent part of your routine. Closely related to movement is the need to maintain a healthy weight. The American Diabetes Association recommends that people with prediabetes aim to lose at least 7% to 10% of their body weight to prevent disease progression.
Finally, prioritize early detection and support. Regular checkups and screenings can detect prediabetes, offering a crucial window to make lifestyle changes and halt disease progression. Early detection is also essential for effective management if diabetes develops. Many hospitals and health systems offer comprehensive diabetes and nutrition education programs, often leveraging teams of endocrinologists, dietitians, and diabetes educators. If you or a loved one is affected, inquire with your healthcare provider about local support services and programs.
Source: American Diabetes Association | November 1, 2025