According to the CDC, nearly 30% of adults over the age of 65 have diabetes, with even more at risk due to prediabetes or poor dietary habits.

The good news? Healthy eating can make a powerful difference.

🌿 Why Diet Matters After 65

At 65 and beyond, the metabolism slows, muscle mass declines, and insulin sensitivity may decrease — all of which make older adults more vulnerable to blood sugar imbalances. However, lifestyle choices, especially food, can help keep blood sugar levels in check and even reverse early signs of diabetes.

🥗 What Does a Diabetes-Friendly Diet Look Like?

A healthy diet doesn’t mean deprivation. Instead, it focuses on balance, nutrition, and blood sugar control. Here’s what works:

• High-fiber foods: Whole grains, legumes, vegetables, and fruits help slow glucose absorption and keep you feeling full.
  
  
• Lean proteins: Chicken, turkey, tofu, beans, and fish help stabilize energy levels and support muscle health.
  
  
• Healthy fats: Avocados, olive oil, and nuts improve heart health and reduce inflammation.
  
  
• Low-glycemic options: Berries, leafy greens, quinoa, and oats help prevent blood sugar spikes.
  
  

🚫 What to Avoid

• Refined sugars: Found in sweets, soft drinks, and many processed foods — these quickly raise blood sugar levels.
  
  
• White bread and pasta: These break down quickly into sugar in the body.
  
  
• Trans fats: Often in fried and packaged snacks, these increase inflammation and insulin resistance.
  
  

🍽 Simple Tips for Healthier Eating

• 🕒 Stick to regular mealtimes to maintain steady blood sugar.
  
  
• 🧂 Limit salt and added sugars by cooking at home more often.
  
  
• 🥣 Choose whole over processed foods — read labels and look for real ingredients.
  
  
• 💧 Stay hydrated — water helps your kidneys flush out excess sugar.
  
  

❤️ Small Changes, Big Results

Even modest weight loss and improved diet can reverse prediabetes and reduce diabetes complications in seniors. According to the National Institute on Aging, changes in diet and physical activity have been shown to be more effective than medication in preventing diabetes in older adults.

👵👴 A Healthier Future Starts Today

Eating healthier isn’t just about preventing disease — it’s about living with energy, independence, and vitality. Whether you’re newly diagnosed, prediabetic, or simply aiming to feel better in your golden years, your plate can be your greatest ally.

Talk to your doctor or a registered dietitian about creating a plan that’s right for you — and take the first bite toward a healthier you.