One of the biggest health threats in the black community is diabetes and pre-diabetes. The risk of diabetes is 70% higher among black Americans than white Americans, and as black people are more likely to experience diabetes-related complications, it is so important to address the essential risk factors for type 2 diabetes, and even if you are feeling well in yourself, there are simple ways to improve or prevent diabetes. 

Watch Your Sugar Intake

Every dental care provider will tell you to remove sweetened drinks and increase your water intake. Of course, it doesn't just benefit your teeth, but it will help you manage your blood sugar. A report called Sugary Drinks Facts 2020 recognized that beverage companies target their marketing for sugary drinks to black and Hispanic use, which could contribute to the higher rates of diabetes. Sugary drinks can be the foundation for a lifetime of diabetes, and it's why we should focus on making important swaps, such as eating the fruit rather than drinking fruit juice, as it contains more fiber. 

Breaking Unhealthy Traditions 

One of the hardest things for us to do as black families is to completely remove that Sunday dinner. But of course, biscuits and gravy, and fried chicken can have a very negative impact on our health. Instead of frying your foods, focus on baking, grilling, and broiling your meats. You should also focus on healthy oils, rather than canola oil or peanut oil. For example baking with beef tallow and lard, as long as it is organic and not processed. 

Have Regular Screenings

When you go to your doctor for their annual visits, make sure that you ask for the right blood tests for pre-diabetes and diabetes. The fasting and glucose tolerance tests, as well as the A1C test, can give you a diagnosis. But it's important to note that the standard A1C test might not be enough for a diagnosis, as 11% of black Americans have a gene variant that renders the A1C test ineffective. 

Focus on Preventative Care

Prevention is always better than cure. You may find it difficult to access quality medical care, but having regular check-ups can help you spot warning signs sooner. Ensuring you have regular check-ups, not just with your primary care physician, but your foot doctor, dentist, and eye doctor can help you spot the warning signs of diabetes sooner so you can get the right treatment quickly if you end up with a diagnosis. 

Exercise

Of course, we hear about exercise all the time, but it is one of the best ways to prevent the onset of diabetes. If you can lose between 5% and 7% of your body weight, and exercise for approximately 150 minutes per week, this will be particularly beneficial. You don't have to hit the gym, you can find exercise in less obvious ways, like walking, or just doing a handful of push-ups every now and again.

Diabetes is a big threat amongst black Americans, and the best way to prevent it is through a combination of methods, but it's important not to overly rely on your healthcare provider. The positive results will always stem from you.