Managing Diabetes Among Filipinos in the Diaspora
Temptations abound–the crispy pata (pig knuckles), the sweet halo-halo (shaved ice dessert), the freshly fried turon (banana egg roll). Every gathering is a reminder of the struggle that comes with the condition, making it a constant balancing act between enjoying family time and managing your diabetes. As Bobby McFerrin famously said, “Don’t Worry, Be Happy!” Let’s step into 2025 with a positive mindset and work together to help you stay on top of your diabetes while you also enjoy life!
Effective Diabetes Management Strategies
Living with diabetes can feel overwhelming, but the good news is that YOU have a lot of power to manage your condition and live a full, healthy life. This is where diabetes self-management comes in. Taking charge of type 2 diabetes can make a difference in preventing serious health problems. However, it requires consistent effort and commitment to long-term self-care and lifestyle changes.
Think of it like this: your healthcare providers–physicians, nurses, diabetes educators, nutritionists–are your guides, but you are the captain of your ship. Self-management is all about learning the ropes and navigating the course. It’s about understanding how your body works with diabetes and making daily choices that keep you on track. We have a duty of pag-aalaga sa ating sarili (taking care of oneself). We value family and our community, and self-care is not being selfish but an act of love and responsibility.
Managing diabetes requires a lot of lakas ng loob (willpower). You need strength, determination, and a positive mindset. Effective management is not just about controlling your blood sugar; it’s about living a full, vibrant life while keeping your health in check, and many external factors could affect your diabetes management journey.
Cultural & Dietary Factors
As Filipinos, we completely understand the deep importance of food in our culture. Filipino meals are known for their comforting flavors and cultural significance, often featuring dishes that celebrate togetherness and hospitality. Some favorites can be rich in carbohydrates and sugar, so finding a balance allows you to enjoy these comfort foods while supporting your health goals. However, because food is a core part of our cultural identity, it can be difficult to make changes to familiar dietary habits. And really, who would want to give up something so integral to their heritage and sense of belonging?
Economic Barriers
Managing diabetes can become expensive, with cost adding up from regular check-ups, medications, and healthy food choices. For those in rural areas, limited access to healthcare services adds another challenge, making it even harder to receive consistent care and support despite the financial burden already associated with diabetes management.
Awareness and Education
For those who are newly diagnosed with diabetes, it is common to feel overwhelmed, frustrated and wonder, “Where do I even begin?” Some may delay addressing their condition as managing diabetes can feel complex, with so much information and advice available. Yet, gaps in understanding can make it hard to navigate. This is why it is important to bridge the gap with clear guidance and support to help you take control of your health step by step as there are also common misconceptions about treatment and management.
Here are three main tips for making 2025 your year to manage your diabetes:
Dietary Modifications. Filipino food is full of flavor but navigating it with diabetes can feel like you are on a tightrope. The good news? You don’t have to sacrifice taste for health. Here are a few examples of how to adapt your favorite Filipino dishes.
Rice or Noodle Swaps
● Cauliflower Rice: A fantastic low-carb alternative to regular white rice, with a low glycemic index. Check out this recipe from the American Diabetes Association’s Food Hub: Cauliflower Fried Rice.
● Brown Rice: A healthier option than white rice, offering more fiber and nutrients while still providing a satisfying base for your meals.
● Shirataki Noodles: Perfect for your pancit! Made from konjac yam, these noodles are low in carbs and calories. Learn more about shirataki and other noodle options here: Noodling Around Noodles.
For access to HEALTHY and AFFORDABLE Filipino meal plans, Grace Banal, a dietician from the Philippines, has put together easy-to-follow meal plans for you here:
https://gracebanaldietitian.com/kain-po/
Promoting Physical Activity
Did you know that when you move your body through physical activity, your brain releases feel-good chemicals? In the new year, let’s try to get our bodies moving! A few common and easy examples include community activities like Zumba or walking groups. You can get out your electronic devices, grab your friends, and join a dance party! If you believe you do not have time to go to the gym, etc., investing in a walking pad while even watching TV will share the same benefits. “Every step you take, every move you make” will all work in your favor in managing your diabetes!
Community Activities Resources:
• Group Dance Fitness Class:
• Zumba YouTube: https://www.youtube.com/@zumba
• Group Dance Classes at YMCA: https://tinyurl.com/ymcadanceclass
• Walking Clubs (look for your local walking group at your local park’s website or start your own with your family and friends!)
Get your information from credible sources
Managing diabetes can be very overwhelming at times, especially with so many conflicting sources out there, which is why turning to trusted sources is key! The American Diabetes Association (ADA) is a great starting point as they offer reliable information on managing diabetes, access to financial assistance programs, and support networks. In addition, partnering with your healthcare provider to create a personal care plan ensures you have a clear roadmap tailored to your needs. Together, these steps can help you feel more confident and supported as you take control of your health!
American Diabetes Association: https://diabetes.org/
The Future: Diabetes@Work
For further assistance in your managing diabetes journey, Diabetes@Work (Coming Winter 2025!) offers free, self-paced, culturally tailored diabetes management/prevention courses tailored to Filipinos. Backed by the supervision of medical, research, and policy experts, Diabetes@Work’s main goal is to serve the “hidden” populations who are not fully recognized when creating various medical curricula that could help them manage their diagnoses. In addition to being culturally tailored, patients will be taught in their native languages.
Website: https://www.diabetes-at-work.com/
LinkedIn: Diabetes at Work
Instagram: @diabetesatworkorg
Email: diabetesatworkorg@gmail.com
Marjorie Rose Uy De Ong Luzuriaga is a sophomore at Stanford University studying General Biology. She was inspired to embark on this mission because she comes from a line of family with diabetes.
Dr. Dante Anthony Tolentino, PhD, RN, is an assistant professor of nursing at UCLA and an early-career investigator passionate about improving the health of Filipino Americans. His long-term research goal is to provide safe and culturally appropriate interventions to improve diabetes outcomes for Filipino Americans.
No comments: