By: Dr. Jo Ann Santiago, Associate Medical Director of Triple-S
Diabetes is one of the most common chronic conditions in Puerto Rico and around the world. On the island, it is estimated that between 15% and 19% of adults live with diagnosed diabetes, a prevalence significantly higher than the average in the United States (around 10%). According to the Puerto Rico Department of Health, in 2020, 15.8% of adults reported having been diagnosed, while more recent studies, such as the one by the International Diabetes Federation (2024), estimate that the figure could exceed 340,000 affected adults. These numbers reflect not only the magnitude of the problem but also the urgent need to promote healthy lifestyles and conscientious eating.
A balanced diet plays a fundamental role in controlling sugar levels and preventing complications. Eating healthily does not mean giving up flavor but learning to make better choices.
Why is nutrition key for diabetes management?
When we eat, the body turns food into glucose (sugar), which is then used for energy. In people with diabetes, the body is not producing enough insulin or is not using it properly, causing glucose to build up in the blood. A proper diet helps keep blood sugar levels under control and prevents damage to organs such as the heart, kidneys, and eyes.
Useful recommendations for healthy eating
1. Portion control
Eating too much, even if you’re consuming healthy foods, can raise your blood sugar. Using smaller plates and measuring portions can help you avoid overeating.
2. Choose high-quality carbohydrates
Prioritize consuming whole grains, oatmeal, beans, and root vegetables instead of white bread, regular rice, or sweets. These foods release glucose more slowly.
3. Eat more fruits and vegetables
Rich in fiber, vitamins, and minerals, these are your allies to prevent complications. The recommended serving size is half a plate of mixed vegetables.
4. Healthy proteins
Skinless chicken, fish, eggs, and legumes will help you feel full without increasing your blood sugar levels.
5. Reduce added sugars
Avoid soft drinks, artificial juice, and processed desserts. Opt for water, unsweetened tea, or black coffee.
6. Be mindful of fats
Favor healthy fats, such as those in avocado, olive oil, and nuts. Cut back on foods that are fried and high in saturated fat.
Additional tips
Meal planning: preparing weekly menus helps avoid impulse decisions.
Eat at regular times: sticking to a schedule for your meals helps control blood sugar.
Ask a nutritionist: everyone is different, and a personalized plan is the safest option.
Conclusion
Food is a powerful tool for people living with diabetes. It is not a matter of depriving yourself, but rather striking a balance and making better choices. At Triple-S, we reaffirm our commitment to the health of our members by offering educational programs and resources to help manage diabetes. Talk to your doctor about the available tools and remember, it is possible to lead an active and fulfilling life with fewer risks when you combine a healthy diet with regular exercise and medical checkups.
TSS-MKT-6070-2025-B