​Diabetes 101

Diabetes happens when your body isn't able to take up sugar (glucose) into its cells to use it for energy. Glucose in the body comes from two main sources:
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1. Carbohydrates in foods you eat
2. Your liver making sugar through normal processes​

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​Your body controls the amount of glucose in your bloodstream by making insulin. Insulin is a hormone created in the pancreas. It serves as a “key” to let glucose into the cells, where it can then be turned into energy. When insulin doesn't work as it should or there isn't enough insulin available, glucose can build up in the blood. Over time, this extra sugar can cause damage to organs and tissues like your heart, kidneys, eyes, and nerves.

There are several different types of diabetes:

• Prediabetes - a higher than normal blood sugar level, but not high enough to be diagnosed as diabetes yet
• Type 1 diabetes - the body doesn’t make enough insulin
• Type 2 diabetes - the body can’t use insulin normally (insulin resistance)
• Gestational diabetes - the body can’t use insulin normally during pregnancy

Symptoms of diabetes include: 

• Increased thirst 
• Weak, tired feeling 
• Blurred vision 
• Numbness or tingling in the hands or feet 
• Slow-healing sores or cuts 

• Unplanned weight loss  
• Frequent urination  
• Frequent unexplained infections  
• Dry mouth  

​If you experience any of these symptoms, please visit your primary health care doctor. ​
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Tips for Preventing and Managing Diabetes

Not having regular access to nutritious foods can make preventing or managing diabetes a challenge. Living with a health condition like diabetes can also make it hard to keep working or to afford medications. Luckily, there are things you can do to keep diabetes in check! Try some of these tips for preventing and managing diabetes:​​

Content contributed by Ricah Lucero and Samantha Presslor, IUPUI Dietetic Interns

November was National Diabetes Month, but you can take steps to prevent or manage diabetes all year long. This is especially important as we enter the holiday season, which can be filled with tempting treats, stressful schedules, and cold winter weather!

Good nutrition is one key step in diabetes prevention and management. Choosing nutritious foods in the right amounts can help you reach your health goals, whether that is controlling your blood sugar, maintaining a healthy weight, or reaching a healthy blood pressure. However, it can be overwhelming to try to track the exact amounts of each food that you eat. A simple first step is to be mindful of portion sizes.

Serving Size vs. Portion Size
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A serving size is the recommended amount of food that is listed on a package or used in nutrition guidelines, such as MyPlate. For example, the serving size of ice cream listed on this Nutrition Facts label is 2/3 cup.

A "Handy" Guide for Estimating Portion Sizes

A good way to portion out food is to use measuring cups. However, since you may not always have measuring cups with you, there are other simple ways to estimate portion sizes. One way is to use something that is always with you: your hands!

Different parts of your hands are about the same size as common serving sizes:

• Your closed fist is about the size of one cup. This is handy for estimating portions of fruits, vegetables, and grains.
• Your thumb is about the size of one ounce. This is can be used to measure out meat or cheese.
• Your palm is about the size and thickness of three ounces, which is a typical serving size for meat and fish.
• Your fingertip is about the size of one teaspoon, which can be helpful for estimating portions of oil or salad dressing (3 teaspoons or 3 fingertips = 1 tablespoon or 1 thumb tip).

Estimating Portion Sizes with MyPlate

MyPlate is a another tool that can help you estimate portion sizes and plan balanced meals. The goal is to fill your plate with foods from different groups so you get all the nutrients your body needs. Here are the basic guidelines:

• Fill half (1/2) of your plate with colorful fruits and vegetables.
• Fill one-fourth (1/4) of your plate with whole grains.
• Fill the other one-fourth (1/4) of your plate with lean proteins.
• Add one serving of dairy to your meal or serve it on the side.

​The chart below shows how many servings of each food group the average adult needs each day. Let's say a 40-year-old woman wants to plan out how many servings of grains she should eat each day. The chart lists "5 ounce equivalents", which means she can have 5 servings of foods that each equal 1 ounce equivalent. This could be 1/2 cup of oatmeal at breakfast (1 ounce equivalent), a sandwich with 2 slices of whole wheat bread at lunch (2 ounce equivalents), and 1 cup of brown rice at dinner (2 ounce equivalents).

Your exact needs may be different based on your age, gender, weight, activity level, insulin sensitivity, etc. Visit ChooseMyPlate.gov and talk to a doctor or dietitian to make a plan that meets your specific needs.

​To print these charts for use at home, click here. For more information and tips on diabetes prevention and management, visit the American Diabetes Association website.