(This article by Ray Cavanaugh originally appeared in the February 2026 issue of Military Officer, a magazine available to all MOAA Premium and Life members who can log in to access our digital version and archive. Basic members can save on a membership upgrade and access the magazine.)

More than 38 million Americans have diabetes, with up to 95% of that group having Type 2 diabetes, according to the Centers for Disease Control and Prevention. But it’s veterans who are diagnosed with Type 2 diabetes at a rate twice as high as that of the general population.

Indeed, the VA has reported about 1 in 4 U.S. veterans has the condition.

Even though there is no cure, Type 2 diabetes is not necessarily a lost battle. In many cases, a moderate degree of change can reduce blood glucose levels to a more normal range, thereby avoiding some diabetes-related health problems.

One change worth making is to consume more fiber, which not only helps digestion but also regulates blood sugar levels. Such benefits are yet another reason why it is better to consume whole fruits than fruit juice, which is commonly loaded with added sugar.

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“I have often talked with patients who were drinking copious amounts of fruit or vegetable juices in the name of health,” said Dr. Casey Colin, a major in the U.S. Army Reserve and a former Army dietitian. Juices “can really spike your blood sugar,” noted Colin, who is currently the director of the nutrition and dietetics undergraduate programs at the University of North Florida.

Instead of promoting one particular food product, she prefers to emphasize the importance of consuming fiber combined with protein and healthy fats. Such a combination, particularly when it has a substantial amount of leafy vegetables, can help reduce the type of food cravings that can threaten physical health and peace of mind.

It’s not just about what you eat but also when you eat. The Mayo Clinic, an American medical organization, notes that sticking to regular mealtimes helps the body make better use of insulin — whether that insulin is naturally made within your body or comes from insulin shots.

Colin agreed. “Eating meals and snacks around the same times each day can help our body regulate blood sugar,” she told Military Officer.

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Another important, yet often neglected factor is how you eat.

“Practicing slower eating can help a person consume smaller portions, which can also help reduce a spike in blood sugar,” Colin said.

One reason why Type 2 diabetes is so common among veterans is that they sometimes find exercise difficult due to chronic pain or joint damage from service-related injuries. Even among younger demographics, such as 18- to 44-year-olds, veterans have a significantly higher arthritis prevalence than nonveterans.

Colin, who served in Operation Iraqi Freedom, said she respects and understands the “physical limitations that can be barriers to exercise.” She noted that people might have to redefine the meaning of exercise for their individual situation.

But even if you are far removed from your physical peak, you can likely still do some form of physical activity that has health benefits.

Ray Cavanaugh is a writer based in Massachusetts.