Living with diabetes isn’t easy, and in a small town or farming community, it can feel even harder to manage. Fewer grocery options and longer drives for care can make daily choices more stressful.
Here at Langdon Prairie Health, we’re proud to be close by in Langdon and Walhalla, but we also know that support doesn’t stop at our clinic doors.
That’s why we’re sharing nutrition tips for diabetes in rural communities. These simple, down-to-earth ideas work with the resources you already have, right where you are.
When you have diabetes, your body struggles to handle sugar in the blood the way it should. The foods you choose can either help keep those numbers in a safe range or cause them to swing up and down.
Carbohydrates (carbs) have the most direct effect on blood sugar. Bread, pasta, rice, sweets, and some fruits can raise your numbers quickly. But that doesn’t mean you need to give up these foods completely. The key is balance, portion size, and choosing healthier versions when you can.
Protein, fiber, and healthy fats help slow down how fast sugar enters your bloodstream. That’s why meals that mix protein like chicken, beans, or eggs with vegetables and whole grains often leave you feeling full longer and keep blood sugar more stable.
Here are some down-to-earth ideas that fit into the way we live and shop in our communities:
Farmers’ markets, roadside stands, or neighbors with gardens can be a good source of fresh vegetables and fruit during the growing season. Stock up when items are in season and freeze or can them for later.
Aim to fill half your plate with vegetables, lean protein (like chicken, fish, or beans), and whole grains or starchy foods (like potatoes or brown rice). This simple plate method makes it easier to eat healthier without counting every carb.
It’s easy to overload your plate, especially at potlucks or family gatherings. Try using a smaller plate or serving spoon to help keep portions in check.
Soda, sweetened tea, and energy drinks can quickly spike blood sugar. Water is best, but if you want more flavor, add lemon slices or a splash of fruit juice to sparkling water.
When you go too long without eating, your blood sugar can drop. Then, when you finally eat, it may swing too high. Try to eat regular meals and keep small snacks, like nuts or string cheese, handy if you’ll be in the field or on the road for long hours.
Life in farming communities and small towns can be unpredictable, with long hours during planting or harvest season. Preparing simple meals in advance, like chilli, soups, or casseroles, can help you stay on track even on your busiest days.
Managing diabetes takes daily effort, but you don’t have to handle it alone. Langdon Prairie Health offers Nutrition Services and Diabetes Education designed to fit your life and support your health goals.
Our Diabetes Self-Management Training gives you the tools and confidence to take care of yourself daily, while Medical Nutrition Therapy (MNT) provides one-on-one guidance from a registered dietitian who understands how food choices affect your blood sugar and overall health.
We invite you to schedule an appointment today if you’d like to learn more or talk with our team.
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