If your family has a history of diabetes, cutting back on sugary treats might seem like a good start—but is it enough? What really counts as sugar? Which types should you limit? And how much does genetics factor in? Let’s break it down and give you practical tools to make informed choices.

Where It All Begins

Glucose fuels your body, energizing you for school, workouts, and daily activities. However, too much glucose in your bloodstream can lead to diabetes. Most glucose comes from carbohydrates, and not all carbs are created equal. Understanding how different types of carbohydrates affect your blood sugar is key to staying balanced.

Types of Carbohydrates

  • Simple Carbs: Quickly digested and cause rapid blood sugar spikes. Found in candy, sodas, pastries, and even some fruits like bananas and grapes (healthy but best eaten in moderation).
  • Complex Carbs: Break down slowly, providing steady energy. Good sources include brown rice, oats, sweet potatoes, and whole-grain bread.
  • Fiber-rich carbs: Slow down glucose absorption, helping stabilize blood sugar levels. Fill your plate with vegetables (like broccoli and carrots), fruits (apples, berries), and nuts (almonds, chia seeds).

How Diabetes Develops

Your body relies on insulin, a hormone that allows glucose to enter your cells for energy. When this process doesn’t work as it should, diabetes can develop:

  • Type 1 Diabetes: The body produces little or no insulin due to an immune response.
  • Type 2 Diabetes: The body resists insulin’s effects, often influenced by weight gain, inactivity, and genetics.

The upside? Healthy lifestyle choices can prevent or delay Type 2 diabetes—even if it runs in your family.

What to Eat (and What to Limit)

  • Refined Carbs: Limit white bread, sugary cereals, and pastries. Instead, choose whole grains like quinoa, oats, and whole wheat.
  • Sugary Drinks: Avoid sodas, sweetened teas, and sugary coffees. choose water, unsweetened tea, or sparkling water.
  • Processed Snacks: Chips and packaged sweets may be convenient but can spike up your blood sugar. Swap them for nuts, fresh fruits, or veggie sticks.
  • Fried Foods: Foods like fries and processed meats are high in unhealthy fats. Choose grilled or baked proteins instead.
  • Portion Control: Even nutritious foods can be problematic if eaten in large amounts. Eat slowly, use smaller plates, and stop when you feel comfortably full.

Why This Matters for Gen Z

Busy schedules and easy access to fast food make unhealthy choices tempting. But what you eat today affects your long-term health. Building healthy habits now doesn’t mean giving up your favorite foods—it’s about balance. Prioritize nutrient-rich meals while enjoying treats in moderation.

Staying diabetes-free isn’t just about avoiding sweets. It’s about understanding how food choices impact your blood sugar, staying active, and making balanced decisions every day. Small changes now can lead to a healthier, stronger you in the future. Start today—your future self will thank you.