Pam Bowen, Ph.D.Good nutrition is a cornerstone of overall health and a key factor in preventing chronic diseases, influencing blood sugar, inflammation, weight management and energy metabolism. While there are national guidelines in place to provide a roadmap for healthy eating, Alabama faces particular challenges.
In 2024, Centers for Disease Control and Prevention data showed that 38.9 percent of Alabama adults were obese, placing the state at fourth highest in the nation. The American Diabetes Association projects that this rate could climb to 58 percent by 2030, reiterating the urgent need for targeted nutrition and wellness strategies statewide.
Pam G. Bowen, Ph.D., an associate professor at the University of Alabama at Birmingham School of Nursing who serves on the board of the Alabama Wellness Alliance, highlights how understanding and applying balanced nutrition empowers individuals to make choices that support long-term wellness and helps prevent and manage chronic conditions like Type 2 diabetes.
Common nutrition myths
Nutrition advice often is surrounded by misconceptions that can make healthy eating feel confusing or restrictive. One common myth is that carbohydrates are inherently “bad” or cause weight gain.
“Foods such as whole grains, fruits and vegetables are healthy sources of carbohydrates that provide essential energy, fiber and nutrients,” Bowen said. “The key is choosing high-quality, minimally processed carbohydrate sources rather than refined options.”
Nutrition is a core focus of Live HealthSmart Alabama, which works statewide to expand access to healthy foods through community partnerships, screenings for food insecurity and nutrition education. Programs are tailored to local needs and include pop-up markets, Mobile Market visits and educational resources that support healthier choices.
Skipping meals is frequently believed to support weight loss, yet this approach can backfire.
“Missing meals may increase hunger later in the day, leading to overeating, and may slow metabolism,” Bowen said. “Consuming regular, balanced meals with planned healthy snacks is generally more effective for long-term weight management.”
Another widespread myth is that foods labeled as natural or organic are always healthier. Bowen emphasizes the importance of reading food labels.
“While foods may be labeled organic, they do not automatically indicate better nutritional value,” Bowen said. “Reading food labels and understanding ingredient quality is equally important.”
Healthy lifestyle habits
Incorporating practical, daily healthy habits can help prevent chronic illnesses like Type 2 diabetes. One effective tool is the “balanced plate” method, widely recommended by the CDC and the ADA. This approach emphasizes balance over restriction and supports steady blood sugar levels while allowing variety and enjoyment.
A “balanced plate” focused on balance over restriction helps prevent chronic illnesses tremendously. A balanced plate includes:
- Half the plate with non-starchy vegetables, such as leafy greens, zucchini or broccoli
- One quarter of the plate with lean protein, including chicken, fish or eggs
- One quarter of the plate with carbohydrates such as brown rice, beans or whole-grain pasta
- A healthy fat, such as avocado, nuts or olive oil
Other practical habits include:
- Watching portion sizes
- Checking food labels
- Avoiding skipped meals
- Pairing carbohydrates with protein or fiber to help maintain stable blood sugar and prevent early hunger
Foods to prioritize and limit
When managing blood sugar, the types of foods chosen matter just as much as the amounts. High fiber, non-starchy vegetables should form the foundation of meals, slow digestion and support stable glucose levels.
“Lean and plant-based protein foods are important, as they slow carbohydrate digestion and support muscle health,” Bowen said. “Maintaining muscle mass improves the body’s ability to remove glucose from the bloodstream and transport it into tissues for energy or storage, which plays a key role in blood sugar control and reducing the risk of insulin resistance.”
In contrast, processed or refined carbohydrates, such as white breads, baked goods, white pasta and rice, and sugar-sweetened beverages like soda, fruit juice and sports drinks digest rapidly, which can lead to quick blood sugar spikes and make hunger return quicker.
Bowen is heavily involved with prevention-focused, nutrition-based studies across the UAB enterprise. She serves as co-investigator and clinic director for UAB’s Brain Health Advocacy Mission which educates participants on 12 key factors that influence brain health, including nutrition, and served as co-author and investigator on the December 2025 peer-reviewed study Implementing brain health strategies in primary care: methods and baseline findings from the BHAM registry.
