Eye Health: Diabetes and Nutrition

When we think of food, the first thing that comes to mind is a diet that nourishes the body and provides energy to perform our daily activities. But what if we told you that food can be much more—especially when it comes to eye health? What if the foods you eat could even contribute to blindness? Would this change the way you approach the composition of your plate?

Data from the Centers for Disease Control and Prevention (CDC) in 2013 revealed that Black adults were 1.4 times more likely to be diagnosed with type 2 diabetes compared to whites. A similar data in 2022 disclosed Black adults were 1.1 times more likely to have type 2 diabetes-linked visual impairment compared to whites. Interestingly, most factors causing our higher rates of diabetes are relatively under our control—our diet and lifestyle.

Factors that predispose Black adults to Type 2 Diabetes

While it was previously thought that Blacks had a gene that makes them more at risk for type 2 diabetes, further investigation has now shown that assertion is not true. Instead, neighborhood, psychosocial, socioeconomic, and physical activities were blamed for the higher type 2 diabetes rates in Black communities. How do these issues fuel type 2 diabetes risk?

Socioeconomic disparities: lower purchasing power has led many families in our community to depend heavily on fast foods which are usually high in all the wrong nutrients (calories and sodium) implicated with type 2 diabetes and other health conditions
Physical activity: Black adults who don’t prioritize physical activities and exercise may sooner or later have to deal with type 2 diabetes. There is evidence that a sedentary lifestyle contributes to insulin resistance
Psychosocial factors: the combination of racism and lower income can lead to higher stress levels among underprivileged Black adults which either influence their choice of diet or physical activity setting them on the path of increased diabetes risk
Diet: too much consumption of processed foods, saturated fats, and sugary drinks in our communities is a key contributor to the high prevalence of type 2 diabetes

These factors are further exacerbated by barriers to healthcare access which can cause delays in diagnosis and treatment leading to the patients having the worst outcomes of the disease—which can unfortunately include blindness.

How Type 2 Diabetes cause loss of sight

Blood vessels carry oxygenated blood and nutrients to different parts of the body. High levels of sugar in the blood will over time damage the small blood vessels in the retina of the eyes (diabetic retinopathy). This is the part of the eyes that captures the light that enters your pupil and sends the message to the brain to tell you what you are seeing.

Damage to the retina can lead to vision impairment. Vision impairment usually happens when the blood vessels rupture and leak fluid which can build up in the retina and cause blurry vision and swelling.

The body may try to grow new fragile blood vessels, but they will rupture more quickly and bleed more fluid which will further cause more vision impairment. If left untreated it can eventually lead to permanent blindness.

A blood sugar level of 200 mg/dL or higher one to two hours after glucose tolerance test or a blood glucose level of 126 mg/dL or higher after two separate tests are signs of diabetes, and this is when blurry vision usually starts. Low blood sugar can also cause blurry vision but that is usually temporary and normal vision is restored immediately the blood sugar is back to normal.

Dietary changes for better eye health

A 2021 data by the CDC shows that Blacks had the highest prevalence of diabetes retinopathy (3.26%)—which could be linked to the challenges we face with accessing quality healthcare. The condition was worse among males than females.

Eating healthy will not only save you from diabetes, it can also protect your eyes from diabetic retinopathy. As we mark this year’s nutrition awareness month, Elevate Black Health (EBH) is using the opportunity to educate our community on necessary dietary modifications to protect their eyes as follows:

Replace processed foods with fiber-rich foods: fiber helps in blood sugar level regulation. In addition to that, it fills the tummy eliminating the urge to overeat which often leads to obesity and diabetes.
Introduce antioxidants to your diet: vitamin C and E-rich foods, beta-carotene found in sweet potatoes and carrots, and lutein found in leafy greens fight oxidative stress that can damage the retina.
Embrace a vegan or Mediterranean diet: the emphasis of these diets is on fruits, vegetables, fish, and whole grains which have all been proven to be beneficial to eye health and fighting diabetes. Learn from Black vegan cooks advocating for better nutrition.
Add zinc to your diet: while vitamin A is good for eye health, zinc serves as a vehicle that facilitates the delivery of this vitamin to the eyes. Seafood, eggs, dairy, nuts, and beans are all rich in zinc.
Reduce carbohydrate intake: excessive intake of carbohydrates, especially refined or simple carbohydrates can lead to blood sugar spikes which contribute to insulin resistance because they are quickly broken down to glucose which enters the bloodstream and raise blood sugar levels.

Remember to schedule regular check-ups with your physician and optometrist, especially if any of your family members have or had diabetes. Early detection and management of the condition will lower your risk of developing any of the diabetes-associated diseases.

If you already have diabetes, we recommend working with a dietician to develop a meal plan that will help you to manage the condition. For those who don’t have diabetes, we recommend increasing physical activity and making the dietary changes we recommended above. However, eating healthy should not take the place of regular eye examination which helps to monitor for early signs of diabetic retinopathy.

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