Diabetes Mellitus: Causes + Foods to Eat

ByNkechi Ajaeroh, MPH
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National Diabetes Awareness Month Since November is National Diabetes Awareness Month, I wanted to take a moment to provide you with information about this disorder. Understanding it is the first step in overcoming it, and if you read on, you’ll find some valuable tips on staying at your healthiest. If you are ready, let’s look…

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November is National Diabetes Awareness Month and a great time to look at the lifestyle factors that lead to diabetes mellitus. Diabetes, also known as diabetes mellitus, is a group of diseases that impact how your body uses glucose - CDC. Also known as blood sugar, glucose provides energy for the cells in your tissues and muscles and gives your brain power. For each type of diabetes, it leads to excess sugar in the blood, which, in turn, causes major health issues. Prediabetes means that your blood sugar level is higher than normal, though it's not quite high enough to have type 2 diabetes.

National Diabetes Awareness Month

Since November is National Diabetes Awareness Month, I wanted to take a moment to provide you with information about this disorder. Understanding it is the first step in overcoming it, and if you read on, you’ll find some valuable tips on staying at your healthiest. If you are ready, let’s look at the lifestyle factors that lead to diabetes mellitus.

What Is Diabetes Mellitus?

November is National Diabetes Month and a great time to look at the lifestyle factors that lead to diabetes mellitus. Diabetes, also known as diabetes mellitus, is a group of diseases that impact how your body uses glucose - CDC. Also known as blood sugar, glucose provides energy for the cells in your tissues and muscles and gives your brain power. For each type of diabetes, it leads to excess sugar in the blood, which, in turn, causes major health issues. Prediabetes means that your blood sugar level is higher than normal, though it's not quite high enough to have type 2 diabetes.

Generally known as just “diabetes,” diabetes mellitus is the group of diseases that impact the way your body uses glucose – CDC. Also known as blood sugar, glucose provides energy for the cells in your tissues and muscles and gives your brain power. For each type of diabetes, it leads to excess sugar in the blood, which, in turn, causes major health issues. Learn more about the different types of diabetes here.

What Are the Symptoms and Causes of Diabetes Mellitus?

November is National Diabetes Month and a great time to look at the lifestyle factors that lead to diabetes mellitus. Diabetes, also known as diabetes mellitus, is a group of diseases that impact how your body uses glucose - CDC. Also known as blood sugar, glucose provides energy for the cells in your tissues and muscles and gives your brain power. For each type of diabetes, it leads to excess sugar in the blood, which, in turn, causes major health issues. Prediabetes means that your blood sugar level is higher than normal, though it's not quite high enough to have type 2 diabetes.

It’s not known why diabetes happens but it always results with a sugar buildup in the bloodstream. Since the pancreas isn’t making enough insulin, this is why it happens but the causes could be genetic or environmental. If you have diabetes, there are symptoms that you may be experiencing daily:

  • Always feeling thirsty or very hungry
  • Going pee often, particularly at night
  • Experiences blurry vision
  • Your hands and feet often tingle or go numb
  • You feel fatigued
  • Your skin is extremely dry and your sores heal slowly
  • You have more infections

What Is Pre-diabetes? 

November is National Diabetes Month and a great time to look at the lifestyle factors that lead to diabetes mellitus. Diabetes, also known as diabetes mellitus, is a group of diseases that impact how your body uses glucose - CDC. Also known as blood sugar, glucose provides energy for the cells in your tissues and muscles and gives your brain power. For each type of diabetes, it leads to excess sugar in the blood, which, in turn, causes major health issues. Prediabetes means that your blood sugar level is higher than normal, though it's not quite high enough to have type 2 diabetes.

If you’ve been to the doctor lately, perhaps they told you that you have prediabetes. This means your blood sugar level is higher than normal, though it’s not quite high enough to have type 2 diabetes. 

While it may be scary, you still have a chance to turn things around by taking care of your health. Read on for some tips on how to get back to a healthy stance and take action during National Diabetes Month!

What to Do If You Have Pre-diabetes

To take control back for your health, you must start eating healthy foods and making time for physical activity. By getting your weight down to a healthy level, you can restore a healthy level for your blood sugar. 

What Lifestyle Leads to Diabetes Mellitus and How You Can Avoid It

November is National Diabetes Month and a great time to look at the lifestyle factors that lead to diabetes mellitus. Diabetes, also known as diabetes mellitus, is a group of diseases that impact how your body uses glucose - CDC. Also known as blood sugar, glucose provides energy for the cells in your tissues and muscles and gives your brain power. For each type of diabetes, it leads to excess sugar in the blood, which, in turn, causes major health issues. Prediabetes means that your blood sugar level is higher than normal, though it's not quite high enough to have type 2 diabetes.

Here are some lifestyle factors that can lead to diabetes mellitus:

Overweight and Obesity: 

According to WHO, overweight and obesity are excessive body fat that presents a health risk. And one of those risks could be diabetes mellitus. An individual is said to be overweight if their Body Mass Index (BMI) is over 25. And if the BMI is over 30, then that person is obese. Sadly, this extra weight can cause insulin resistance. Currently, obesity is growing at a rapid rate in the world, especially in developed countries. The great thing is that overweight/obesity is preventable. Start choosing healthier food options such as whole grains, fruits, vegetables, and healthy fats. Limit the consumption of saturated fats as well as fast foods. 

Physical Inactivity: 

Most people who develop diabetes mellitus often do not keep themselves physically active. Physical inactivity can easily lead to being overweight or obese, which in turn can lead to pre-diabetes or diabetes mellitus. You do not have to be in the gym every day of the week. I recommend choosing an exercise regime that works for you! Personally, I like walking. So I usually walk 2 miles 3-4 times a week. The goal is to stay active and away from a sedentary lifestyle. 

Bad Food/Nutrition:

Bad food can lead to risk factors for diabetes mellitus. If you are used to grabbing on-the-go fast foods for breakfast, lunches, and dinners, think about cooking more often. Incorporate healthy ingredients and less sugar when you cook. Whenever you eat out, ensure to make a better meal choice.

Look at your lifestyle and start getting it back on track today. Aside from the lifestyles discussed above, others pose problems for your health, such as smoking, the habit of indulging in sugary drinks & confectioneries, etc. You do not need just to eat salads or go to the gym. There are many ways to eat delicious foods and keep active doing something enjoyable. 

15 Foods to Eat With Diabetes!

There are lots of foods you should be eating when you have diabetes or if you have prediabetes. These food recommendations are equally excellent if you do not have diabetes or not pre-diabetes, but perhaps you wish to stay healthier. 

  1. Non-starchy vegetables such as broccoli, asparagus, mushrooms, etc.
A simple recipe of air fryer mushrooms requires sliced mushrooms, paprika, olive oil, onion powder, garlic powder, dry thyme, salt, and pepper! Making mushrooms in your air fryer is the easiest way to make mushrooms. It takes only a few minutes, resulting in the best tasting mushroom ever! You can add sliced air-fried mushrooms to salads and bowls or use them as appetizers or snacks. This easy salt and pepper sliced air fryer mushroom recipe with paprika is vegan and perfect for non-meat eaters and vegetarians!

2. Lean Protein: Fish, turkey, chicken, eggs, etc. You can easily make this simple spring mix salad with chicken breast, avocado and eggs. I used apple cider vinegar dressing.

This 4-ingredient spring mix salad with apple cider vinaigrette is fresh, flavorful, and easy to make. You need spring mix salad greens, air fryer chicken breast, air fryer boiled eggs, and avocado. This spring mix salad recipe is a healthy keto/low-carb salad recipe you need in your arsenal. It is also gluten-free, dairy-free, and perfect for meal prep. You can prep all the ingredients individually at the start of the week and then assemble them for an easy weekday lunch or dinner.

3. Whole grains such as brown rice, quinoa, steel cut oats, etc. Quinoa is one the easiest things to make and yet so nutritious! We love this quinoa fried rice (photo below. It was on our Thanksgiving menu last year)! See this quinoa black beans bowl, too!

Quinoa is an ideal substitute for rice and is even easier to cook and healthier than rice! This healthy, easy to make quinoa fried rice is a perfect, easily vegan side dish everyone will enjoy. To make this healthy fried rice with raw quinoa, mixed vegetables, Olive oil, broth, salt, and pepper. Quinoa fried rice is great for weekday/weekend lunch or dinner and also excellent for any occasion, such as holidays, Christmas, Easter, Thanksgiving, or Sunday dinner.

4. Fruits: There are several diabetes-friendly fruits such as berries, cherries, peaches, apricots, apples, oranges, kiwi, grapefruit, etc. 

5. Broccoli. I love this simple air fryer broccoli recipe (see photo below)! However, there are several other recipes you can make with broccoli.

Cooking broccoli in the air fryer is easy and takes only a few minutes. This easy air fryer roasted broccoli with balsamic vinegar is crunchy, tender, tasty, tangy, and sweet. And will make a great side dish to any main dish. This air fryer broccoli is packed with flavors, and you will honestly never cook broccoli another way! If you are looking for the next right vegetable to roast in your air fryer, this easy broccoli recipe takes only 8 minutes to cook. This air-fried broccoli is truly the best! #airfryerbroccoli #BestAirFryerBroccoli #RoastedBroccoli #airfryervegetables

6. Fatty fish. Some fish that are suitable for a diabetic person include salmon, sardines, cod, tuna, herring, etc. Additionally, fish is cheaper! In other words, you will be saving money!

Salmon is unarguably one of the best healthy fish to eat; it is tasty, easy to cook, and protein parked—healthy salmon green sauce recipe cooked in the air fryer or on the stovetop will be ready in under 20 minutes. The best thing about this salmon recipe is that it requires only a few ingredients, and you can make it on the stovetop or in an air fryer. You will need spinach, cashew, lime, salt, and pepper for the green sauce. This salmon recipe is perfect for the holidays. #Vegetarianrecipe #salmon #airfryerrecipes

7. Oats. Steel cut oats are the best type of oats for diabetics.

8. Beans and legumes. This Nigerian one-pot beans recipe is easy so to make & tasty. It is freezer-friendly; so, you can make lots ahead!

Super easy to make Nigerian beans recipe served with avocado

9. Oils. Some of the best cooking for diabetics include extra virgin olive oil, avocado oil, flaxseed oil, sesame oil, etc. 

10. Nuts are great for diabetes people. Walnuts, almonds, pistachios and peanuts are all great nuts to enjoy! I love this walnut spring mix salad, feel free to skip the blue cheese.

Raw walnuts

More Foods to Eat with Diabetes Mellitus:

11. Yogurt. Stick with plain yogurt if you have diabetes. 

12. Tofu

13. More vegetables make everything better. Spinach, lettuce, cucumber, green beans are all some of the veggies that can help control blood sugar. Tomatoes, cabbage, and zucchinis are great too. This zucchini chicken air fryer is one of my favorite ways to eat zucchini! YUM!!!

Healthy and easy zucchini chicken stir fry made in the air fryer is easy to make, flavorful, colorful, delicious, and satisfying! This unique stir fry with chicken and zucchini chicken makes a quick weekday lunch or dinner! With just a few easy steps and a short cooking time, this easy zucchini stir-fry with chicken will be your new go-to dinner on a busy night. And the best part is that you use your air fryer!

14. Sweet Potatoes contains good amount of magnesium and fiber. These can help to stabilize the blood sugar. Check out my sweet potato avocado bites below.

Avocado is a superfood! There are different types of Avocado, and Avocado has so many health benefits! They're delicious, incredibly nutritious, and have many health benefits! If you need an excuse to eat more Avocado, here's what to know about this delicious fruit! Also, you can add them to recipes! From avocado smoothies to guacamole or avocado sweet potato bites!

15. Tea. Green tea, hibiscus tea, cinnamon tea, chamomile tea, and turmeric tea. Also,  black tea, ginger are all great teas to could help people with diabetes mellitus.  

Chamomile tea contains Matricaria recutita, a compound with sedative effects. The sedative effects of chamomile tea is a natural remedy to stop anxiety attacks naturally and help you sleep better.

Bonus: Cinnamon! Cinnamon calms inflammation. You can sprinkle it on your yogurt, oatmeal, sweet potatoes, apples, or even tea for an added boost. At the same time, cinnamon is excellent for baking!

What Should You Not Eat As a Diabetic? 11 Foods to Stay Away From!

Here are some foods that aren’t the best if you have diabetes or are pre-diabetic. To take care of your health overall, you should avoid these foods:

  1. Sugary Beverages
  2. Breakfast Cereals
  3. White Rice
  4. Fried Foods
  5. Foods with Saturated Fats (cookies, cakes, etc.)
  6. Chips
  7. Dried Fruits
  8. Fruit Juice
  9. Fast Food
  10. Packaged Lunch Meats
  11. Corn
November is National Diabetes Month and a great time to look at the lifestyle factors that lead to diabetes mellitus. Diabetes, also known as diabetes mellitus, is a group of diseases that impact how your body uses glucose - CDC. Also known as blood sugar, glucose provides energy for the cells in your tissues and muscles and gives your brain power. For each type of diabetes, it leads to excess sugar in the blood, which, in turn, causes major health issues. Prediabetes means that your blood sugar level is higher than normal, though it's not quite high enough to have type 2 diabetes.

Diabetes Mellitus FAQs: 

What foods help keep diabetes away?

Focus on eating vegetables that are non-starchy like broccoli, spinach, asparagus, and peppers. You should eat whole fruits and lean proteins like chicken fish, turkey, tofu, yogurt, and eggs. Take in your whole grains like brown rice and steel-cut oatmeal. And when you’re thirsty, drink water or unsweetened beverages. Add a squeeze of lemon to your water to give it more flavor if you’re missing your sugary beverages. 

Can I live a normal life with diabetes?

Everyone has their own definition of normal, and while that varies, you can live a relatively normal life with diabetes if you make your health a priority.

Can you stay healthy with diabetes?

Yes, you can stay healthy with diabetes, but you need to do your part. You must choose healthy foods, keep your weight healthy, and get moving every day. If you have medicine, you must take it as directed, even on days when you feel good. It is important to take these steps to stay healthy. 

How does diabetes affect life?

Diabetes can affect your overall life by leading to additional health complications. This chronic condition can interfere with every area of your life, and it may in turn cause you to feel anxious, depressed, and hopeless. If you’re not taking steps to properly control your blood sugar, you may have mood swings or become hungry and lightheaded. You must take control of your health to lessen the impact this disease can have and to get the most enjoyment out of your life. 

November is National Diabetes Awareness Month and a great time to look at the lifestyle factors that lead to diabetes mellitus. Diabetes, also known as diabetes mellitus, is a group of diseases that impact how your body uses glucose - CDC. Also known as blood sugar, glucose provides energy for the cells in your tissues and muscles and gives your brain power. For each type of diabetes, it leads to excess sugar in the blood, which, in turn, causes major health issues. Prediabetes means that your blood sugar level is higher than normal, though it's not quite high enough to have type 2 diabetes.

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November is National Diabetes Month and a great time to look at the lifestyle factors that lead to diabetes mellitus. Diabetes, also known as diabetes mellitus, is a group of diseases that impact how your body uses glucose - CDC. Also known as blood sugar, glucose provides energy for the cells in your tissues and muscles and gives your brain power. For each type of diabetes, it leads to excess sugar in the blood, which, in turn, causes major health issues. Prediabetes means that your blood sugar level is higher than normal, though it's not quite high enough to have type 2 diabetes.

THANKS FOR STOPPING BY! Stay well, safe and keep living your life to the fullest!

Nkechi Ajaeroh's blog nkechiajaeroh.com for healthy food recipes, and healthy living. tips.

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I'm Nkechi Ajaeroh, a 2x International Best Selling Author, Food Enthusiast, and Public Health expert with a Master's in Public Health. Originally from Nigeria, I now reside in the United States. My passion is crafting heart-healthy Nigerian meals with an American twist. My blog explores the joy of food and life, sharing my personal and professional journey and helping you navigate your healthy lifestyle. I am dedicated to impacting lives through storytelling and inspiring others to achieve their personal goals. LEARN MORE ABOUT ME

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10 Comments

  1. MacKenzie says:

    This is all very helpful. Diabetes runs in my family and I work hard to eat a healthy diet because as we get older it creeps up on us. Thank you again for all the info

    Reply

  2. This is a very informative article. This is a good resource for those that are diabetic, pre-diabetic or looking to make a change.

    Reply

  3. Very informative. I learned a lot! Thank you for writing such a detailed post on this important topic.

    Reply
  4. Carrie Robinson says:

    So important to know the early signs of diabetes disease! Thank you for sharing this information. 🙂

    Reply

  5. This is so helpful and informative! I am susceptible to diabetes mellitus and find this extremely useful! Thanks for sharing!

    Reply