"Why the Black Community Must Take Diabetes Seriously—and What We Can Do"

Grocery shopping may feel like just another item on your to-do list, but in truth, it’s where most battles for good health are either won or lost. Week after week, millions of us unknowingly set ourselves up for long-term illness by filling our carts with ultra-processed, sugar-laden foods. From frosted cereals and boxed snacks to frozen dinners loaded with preservatives, today’s convenience foods are anything but convenient when it comes to our health. They’ve been engineered to be addictive, shelf-stable, and easy to prepare—but behind their colorful packaging lies a quiet killer: diabetes.

And make no mistake, this disease is hitting the Black community especially hard.

According to the Centers for Disease Control and Prevention (CDC), Black Americans are nearly twice as likely to be diagnosed with diabetes compared to white Americans. That number doesn’t lie—and neither does the fact that our dietary habits, lack of physical activity, and limited access to preventative care all play a role in this crisis. But this isn’t a message of defeat. This is a call to awareness, to healing, and to action.

What Is Diabetes, Really?

Diabetes is a chronic health condition that affects how your body turns food into energy. After you eat, your body breaks down most of your food into a sugar called glucose, which enters your bloodstream. Insulin, a hormone made by your pancreas, helps your cells absorb this sugar to use as energy. Diabetes occurs when this process breaks down.

There are two primary types:

Type 1 Diabetes is an autoimmune disease. This means the immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas. Without insulin, glucose builds up in the blood instead of being used for energy. People with Type 1 diabetes must take insulin daily to survive.

Type 2 Diabetes is far more common. It happens when your body becomes resistant to insulin or doesn’t produce enough of it. Type 2 is deeply tied to lifestyle factors like poor diet, physical inactivity, and excess body weight—but the silver lining is that it’s also preventable and reversible through diet, exercise, and informed choices.

Then there’s prediabetes, a condition where blood sugar levels are higher than normal but not yet in the diabetic range. This stage is your warning sign—an opportunity to take control before it develops into full-blown Type 2 diabetes.

The Role of Food in the Fight Against Diabetes

Let’s be clear: the food on your plate has more power than any prescription bottle. Diets high in sugar, refined carbs, and unhealthy fats spike your blood sugar and keep your body in a state of inflammation. Over time, this damages cells and contributes to insulin resistance. Sadly, processed food is everywhere—and its addictive nature has led many to confuse emotional eating for nourishment.

That late-night craving for ice cream? It’s not just about taste—it’s about dopamine, the brain's pleasure chemical. Sugar hijacks our brain chemistry the same way certain drugs do, leading to a cycle of craving and crash. It's no coincidence that sugary treats are often marketed as comfort foods; they offer a quick mood boost, but they leave your body in worse shape over time.

Now more than ever, we must reconnect with living foods—fruits, vegetables, legumes, and grains that fuel our bodies and stabilize our blood sugar instead of spiking it. Think of it like this: natural food equals natural health.

Why Plant-Based Living Matters

A vegetarian lifestyle—rich in leafy greens, whole grains, legumes, and colorful vegetables—offers powerful protection against diabetes. Plants are naturally high in dietary fiber, which slows digestion and helps regulate blood sugar. They’re also rich in antioxidants, which fight cellular damage and reduce inflammation, a key contributor to insulin resistance.

Research has shown that adopting a plant-based diet not only lowers blood sugar levels but also leads to weight loss, improved insulin sensitivity, and reduced risk of complications like heart disease. This isn’t a trend—it’s a return to what nourishes us at our roots.

Understanding the Sedentary Trap

Let’s rewind a few decades. Back in the 1980s and 1990s, children were outside—running, biking, jumping rope. Today, many children (and adults) spend hours in front of screens, barely moving except to grab the next snack. This shift toward a sedentary lifestyle, combined with fast food and soda, has turned diabetes into a multigenerational issue. Not only are more adults being diagnosed, but children too are developing Type 2 diabetes at alarming rates.

Lack of movement slows your metabolism, increases body fat, and contributes to insulin resistance. But movement—any movement—is medicine. Whether it's walking, dancing, gardening, or playing with your kids, your body was made to move. And every step you take is a step away from diabetes.

The Emotional Link: Stress, Anxiety, and Eating

Diabetes is more than a physical condition; it’s deeply tied to emotional health. Stress, anxiety, and trauma can all influence eating habits. Many people reach for food in times of emotional discomfort, using sugar as a coping mechanism. But here's the danger: this form of “comfort” contributes to insulin resistance, weight gain, and ultimately, disease.

Anxiety itself can raise blood sugar levels due to the release of stress hormones like cortisol. That’s why stress management—through prayer, meditation, therapy, or creative expression—is just as vital as meal planning or exercise.

Let Food Be Your First Medicine

Your kitchen can either be your pharmacy or your poison cabinet. Begin by replacing sugary snacks with fiber-rich fruits like apples, berries, or pears. Avoid canned fruits in syrup, and opt for fresh or frozen produce. Reframe soda as what it is: liquid sugar, contributing to obesity and blood sugar spikes. Even sugar-free sodas aren’t safe, as they often contain artificial sweeteners that disrupt insulin response.

A good doctor is more than a prescription writer—they’re a health partner. They’ll help you determine if you're at risk (prediabetic), monitor your progress, and guide you toward sustainable lifestyle changes. Don’t wait for symptoms. Get regular checkups, request blood sugar screenings, and ask questions. Empower yourself with information.

Diabetes doesn’t have to be your story. It may be in your family history, but it doesn’t have to be your future. With informed food choices, regular movement, stress reduction, and spiritual focus, you can reclaim your health and rewrite your legacy.

This is not just about disease prevention—it’s about community healing. It’s about showing our children a new way to live, free of preventable illness. It’s about restoring the dignity and strength of a people who have carried too many burdens for too long.

So the next time you stand in front of that grocery shelf, faced with a decision, remember this: every choice is a vote for your future.

And your future is worth fighting for.