Diabetes is one of the most common conditions in the Hispanic community: about 1 in 8 Latino adults in the United States has it, and many more are living with prediabetes without knowing it. The good news is that, with proper management, you can live a full, active life. This guide explains the essentials in plain words, so you know what to watch, what to eat and when to see a doctor.
Know your numbers
The first step is knowing where you stand. These are the values your doctor checks and what they mean:
- Fasting glucose: your blood sugar when you wake up. Normal: under 100 mg/dL. Prediabetes: 100-125. Diabetes: 126 or higher on two readings.
- Hemoglobin A1c: your average blood sugar over the past 3 months. Normal: under 5.7%. Prediabetes: 5.7-6.4%. Diabetes: 6.5% or higher. If you already have diabetes, the goal for most people is under 7%.
- Blood pressure: the general goal is under 130/80.
- Cholesterol and triglycerides: they often go hand in hand with diabetes and multiply the risk of a heart attack.
Write down your results every time you get blood tests. Seeing how they change over time is the best way to know whether the plan is working.
Signs your sugar is high or low
High sugar (hyperglycemia): intense thirst, frequent urination, blurry vision, tiredness, wounds that are slow to heal. If it's constant, your treatment needs adjusting.
Low sugar (hypoglycemia): shakiness, cold sweat, dizziness, intense hunger, confusion. It can happen if you skip meals or take more medication than needed. Have something sugary right away (juice, 3-4 candies) and check your glucose after 15 minutes.
If you have low-sugar symptoms often, tell your doctor: it's a sign the dose needs review.
Food is your medicine
It's not about giving up what you love, but about balance. Tips that actually work in a Hispanic family kitchen:
- Cut back on sugary drinks: sodas, juices and sweetened aguas frescas are the easiest sugar source to eliminate. Switch to water, water with lime or unsweetened tea.
- Watch portions of tortillas, rice, bread and potatoes: no need to remove them, but limit them to one serving (2 tortillas, half a cup of rice) and pair them with protein and vegetables.
- Fill half your plate with vegetables: nopales, squash, chayote, green beans, salad. They're cheap, filling and barely raise your sugar.
- Choose beans from the pot over refried beans with lard, and grilled or stewed meats over breaded or fried.
- Don't skip meals. Eating 3 times a day at regular hours prevents spikes and crashes.
- Whole fruit, not juice: one orange, yes; a glass of orange juice equals 3-4 oranges without the fiber.
Move every day
A 30-minute daily walk helps lower your sugar, blood pressure and weight, and makes you feel better. You don't need a gym: walk around your neighborhood, dance, climb stairs, play with your kids. If it's been a while since you exercised, start with 10 minutes and build up. If you use insulin, ask your doctor how to adjust to avoid lows.
Check your feet and your eyes
Diabetes can damage nerves and circulation without you noticing. Check your feet every day for blisters, cracks, redness or sores; if you find anything, get wound care as soon as possible. Get a dilated eye exam once a year, even if you see well.
Follow-up makes the difference
Poorly controlled diabetes can damage the kidneys, eyes, heart and nerves, but that damage takes years and can be prevented. That's why regular follow-up with your doctor is key: generally, A1c every 3 to 6 months, full blood tests once a year (kidney, cholesterol, thyroid) and, if your doctor recommends it, an electrocardiogram. At each visit the treatment is adjusted to your numbers, not the other way around.
What if I was told I have prediabetes?
It's your best chance to avoid diabetes. Losing 5 to 7% of your weight (about 10-15 pounds if you weigh 200) and walking 30 minutes a day cuts the risk of progressing to diabetes by more than half. A yearly glucose and A1c check tells you whether you're on track.
Count on us
At Clínica Hispana Nueva Salud we have a diabetes management program in Spanish, with same-day lab work, no appointment and no insurance required. We explain your numbers, adjust your plan and walk with you step by step. Call us at (832) 831-4016 or come directly to 7640 Bellfort Ave, Houston, TX 77061, Monday to Sunday from 9 AM to 9 PM.
