Diabetes Awareness Month: A Story of Family, Culture, and The Hope for Change
My Father’s Journey with Type 2 Diabetes
When my dad was diagnosed with Type 2 Diabetes in his 50s, it felt like our family’s world shifted. My father had always been someone who appreciated food deeply… a man with an unrestrained love for hearty meals, especially a deep love for his Pork in gravy, and a tendency to load up his plate without a second thought. He wasn’t gluttonous, but he wasn’t exactly restrictive either, which eventually began to show in the growing “pouch” around his middle.
But as the reality of diabetes settled in, I began to see a new look in my dad’s eyes… a shadow of fear that drove him to change. Almost overnight, he began adjusting his portion sizes, often skipping dessert, and never missing his medication. In time, his efforts paid off, and he lost that pouch, trading his former silhouette for a leaner, more slender frame that he wore with a sense of quiet pride.
Unfortunately, my father’s journey didn’t end with the pounds he shed. His diabetes would go on to complicate other health issues, and as his medications increased, so did the risks. One morning, I found myself frantically calling an ambulance after he slipped into a coma, his blood sugar having plummeted dangerously low due to his insulin prescription. Diabetes, in the end, proved to be one of many challenges that compounded his struggle in his final days.
This Diabetes Awareness Month, my father’s journey reminds me of the millions living with Type 2 Diabetes. Emerging research offers hope: with the right lifestyle changes, this condition can not only be managed but, in some cases, even reversed.
The Role of Culture in Diabetes Management
My father’s experience also reflects broader challenges faced by many in the African American community, where cultural traditions and systemic barriers often intersect with health management. African Americans are not only more likely to be diagnosed with Type 2 Diabetes but also often face unique obstacles to accessing quality healthcare and culturally relevant dietary guidance.
For many African American families, food is more than nourishment, it’s a source of comfort, heritage, and celebration. Traditional “soul food” dishes, while rich in cultural significance, are often high in sugar, fat, and carbohydrates. Favorites like candied yams, sweet potato pie, fried chicken, and other sweet or fried options can inadvertently exacerbate the risk of diabetes when consumed in excess. These beloved staples, often passed down through generations, highlight the deep connection between food, family, and history, but also reveal the challenges in balancing cultural traditions with health needs.
Similarly, in my Jamaican family, food is deeply tied to connection, identity and heritage.
This made lifestyle changes both challenging and transformative. Navigating the balance between preserving cultural Caribbean norms and protecting my father’s health was no small task, but it was necessary.
As a Functional Medicine Certified Health Coach (FMC-HC), I now work to bridge these gaps for others, offering culturally relevant support to those seeking to manage or reverse their diabetes. Functional Medicine focuses on understanding each person’s unique genetic, environmental, and lifestyle factors to create an individualized wellness plan. For example, The Institute for Functional Medicine’s Cardiometabolic Food Plan is designed to address metabolic issues, including diabetes, by emphasizing whole, nutrient-dense foods that stabilize blood sugar and promote heart health… key concerns for those living with Type 2 Diabetes.
When working with my clients, I educate them on how this plan can be adapted to their own cultural food preferences. Managing or reversing diabetes doesn’t mean sacrificing cultural traditions… it’s about thoughtfully adapting them. Take rice and peas, a dish central to many Caribbean households: it can be prepared with brown rice or quinoa to lower its glycemic impact while maintaining its beloved flavor. Similarly, ackee and saltfish, a staple in my family, pairs beautifully with a side of callaloo. Serve it steamed or lightly sautéed with garlic, onions, and a drizzle of olive oil instead of butter. Pair it with roasted sweet potatoes or yam (in moderation, as they are starchy carbs) for a balanced meal to create a diabetes-friendly plate. These small, meaningful changes honor both culture and health.
Adapting cherished recipes can feel overwhelming at first… after all, food is a powerful expression of who we are. But as I saw with my father, small, incremental adjustments can yield life-altering benefits. With time, these changes can inspire new traditions that are just as rich and meaningful, creating a balance between honoring the past and embracing the future.
What the Research Says: The Promise of Lifestyle Changes
While balancing cultural traditions with health needs is vital, research shows that targeted dietary changes can make a significant impact on managing and even reversing Type 2 Diabetes.
A 2023 study published in the American Journal of Lifestyle Medicine found that adopting a high-fiber, low-fat, plant-predominant diet significantly improved blood sugar control, insulin sensitivity, and other key markers of metabolic health. Most notably, many participants were able to reduce or even eliminate their need for diabetes medications, with some achieving remission altogether.
The benefits of a high-fiber, plant-predominant diet include:
- Stabilizing blood sugar levels: High-fiber foods slow the absorption of sugar into the bloodstream, preventing spikes.
- Improving gut health: Fiber-rich foods feed beneficial gut bacteria, which play a critical role in overall metabolic health.
- Reducing reliance on medication: Consistent dietary changes can lead to better blood sugar control, often lowering or eliminating the need for medications.
- Supporting long-term metabolic wellness: Nutrient-dense, plant-based foods reduce stress on the pancreas and may even restore some insulin function.
This diet not only stabilizes blood sugar but also reduces stress on the pancreas, offering many patients a roadmap to remission rather than just symptom management.
Looking back, I can see how these principles could have helped my father. While his health improved after he made changes to his diet and portions, understanding the role of high-fiber, plant-based foods might have opened new pathways for even greater success.
Moving from Awareness to Action
This Diabetes Awareness Month, I’m reminded of my father’s battle with Type 2 Diabetes, and I’m hopeful about the progress being made in understanding how lifestyle changes can alter the course of this disease. The research is clear: Type 2 Diabetes is not always a permanent condition. Through targeted dietary interventions, regular exercise, and personalized medical guidance, many people have a path forward that doesn’t rely solely on medication.
If you or someone you know is struggling with Type 2 Diabetes, consider exploring some of these lifestyle-based approaches. Talk to a healthcare provider about how dietary changes could support better blood sugar management and even reduce the need for medication. Awareness is the first step, but action—backed by scientific research—is what can truly make a difference in the lives of those affected by diabetes.
