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50 foods for people with diabetes and why they’re good for you

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A healthy diet is one way to manage blood sugars. Here's a list of 50 foods for blood sugar management and why they work.

This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog. 

 

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Estimated reading time: 9 minutes

Managing blood sugar levels is perhaps the most basic requirement for people with diabetes.

But as you may know, diabetes comes with a range of other health complications, such as increased risk of heart disease and nerve and kidney damage.

Therefore, it’s vitally important that people with diabetes watch what we eat.

Doing so can drastically reduce the chance of complications, not to mention the impact it can have on your overall health.

To help make things a bit easier for you, here are 50 of the best foods for people with diabetes. Of course, these should be integrated into a healthy and balanced diet and

Table of contents

Carbohydrates

What are Carbohydrates?

Carbohydrates, or carbs, are one macronutrient found in foods and drinks. Sugars, starches and fiber are all considered carbohydrates. Many foods, ike fruits and veggies contain carbs.

Your body uses carbohydrates as a source of energy. For people with diabetes, carbohydrates can cause blood sugar spikes. We’re typically encouraged to

1. Quinoa

Quinoa is a trendy wholegrain that’s a great combination of carbs, fiber and protein. This means it helps you feel fuller for longer, and protein helps with carb uptake.

2. Whole wheat bread

Whole wheat bread is a source of complex carbohydrates, which help keep you fuller for longer. It’s also high in vitamins, minerals and fiber.

3. Lentils

Lentils are an incredible food and consist mainly of resistant starch. This has very little impact on blood sugar and is instead broken down in your gut.

4. Flax seeds

Flax seeds contain loads of fiber and protein. They also contain lignans, which are beneficial to gut health. Sprinkle them on top of oatmeal or salad for an easy way to consume them.

5. Chia seeds

Chia seeds are rich in fiber and omega-3. They’re easy to fit into your diet, will help you feel fuller for longer, and will boost brain health.

6. Oats

Oats are an often-overlooked superfood. They lower cholesterol and contain insoluble fiber and beta-glucan. In fact, this can help to actively lower blood sugar and reduce the risk of cardiovascular disease.

7. Wild rice

Wild rice is a good swap for white rice because it’s higher in fiber, is a more complex carb, and is a rich source of zinc, iron, folate, and manganese.

8. Couscous

Couscous is another good source of protein and fiber mixed with carbs, and is virtually fat-free. It’s super simple to prepare and is fairly versatile too.

Protein

What are Proteins?

Proteins help you build muscle and are commonly found in animal products, though is also present in other sources, such as nuts and legumes.

Proteins on their own do not cause large spikes in blood glucose, which is why they are popular in a diabetes diet.

9. Peanut butter

Peanut butter is high in protein and “good” fats, which leave you feeling fuller for longer. Opt for a natural version that only contains peanuts. You can always add a sprinkle of salt on top too.

10. Beans

Beans could have their own dedicated article. They’re a great source of protein and fiber, and are really easy to use as a meat replacement in a lot of meals (bean chili for example).

11. Salmon

Salmon is rich in omega-3, which can lower the risk of heart disease. It’s a comparatively healthy protein that won’t raise blood sugar levels.

12. Greek yogurt

Greek yogurt is higher in protein than regular yogurt and generally contains less sugar. It’s easy to add to a smoothie or to oatmeal, or as a snack on its own.

13. Almonds

Almonds make a great snack or food topping, and contain high levels of magnesium. Among its many benefits, this is known to improve insulin sensitivity.

14. Tuna

Tuna is high in protein and fat, but it’s “good” fat. Eating alongside carbs can help slow down blood sugar changes.

15. Edamame

A single portion of edamame contains 10g of fiber! They’re an excellent source of plant protein, and, among many other benefits, contain choline. Choline reduces homocysteine levels, which reduces the risk of heart disease.

16. Eggs

Eggs are a no-brainer in any diet. They’re arguably one of the best sources of protein and contain loads of omega-3. Opt for free-range organic eggs where possible for a cleaner, healthier option.

17. Sardines

Like the other fish mentioned, sardines are an excellent source of protein and fatty acids. If buying tinned, choose a skinless option in olive oil.

18. Tofu

Tofu is a good source of protein for non-meat eaters. On its own it’s nothing much, but it easily absorbs flavor. You can buy it in different textures, making in incredibly versatile.

19. Chickpeas

Chickpeas have long been a vegetarian’s go-to for protein. They’re very high in fiber and low in carbs.

What’s more, the liquid in the tin can be used to make vegan meringue.

20. Chicken

Chicken is a lean and versatile source of animal protein. Around an ounce is enough for a portion, and you can obviously remove the skin if you wish.

21. Tempeh

Tempeh is fermented soy protein, much like tofu. However, tempeh tastes nutty and is a bit chewier, meaning it’s potentially not as versatile. It’s still a great source of protein, though.

22. Quark

Quark is basically a yogurt-like cheese. It’s low in fat, high in protein, and contains all the essential amino acids.

Fruits and Vegetables

How do fruits and veggies fit into a diabetes diet?

Fruits and vegetables are important for a diabetic diet. Both contain vitamins, minerals, fiber and hydration. All things people with diabetes need for a balanced diet.

23. Spinach

Spinach is a low-carb green that’s very high in iron. It also contains lutein, important for eye health, and potassium. What’s more, it cooks down to almost nothing so is super easy to hide in meals.

24. Berries

Berries are great sources of antioxidants. They’re relatively low in sugar, high in fiber, and contain polyphenols. These can lower the risk of heart disease, among other benefits.

25. Broccoli

Along with having plenty of fiber and protein, broccoli contains more vitamins and minerals than you’d realize. Broccoli is also linked to better heart health.

There are also many ways to prepare broccoli to make it taste delicious!

26. Avocado

Avocado is a source of “good” fat that can help to regulate blood sugar levels. It’s really easy to integrate into both sweet and savory recipes too.

27. Kale

A single portion of kale contains 60% of your daily fiber intake. Also, as a brassica, it’s naturally high in iron, vitamin A, and vitamin C.

Kale has become a favorite around here and I have lots of great kale salad recipes like my Massaged Kale salad with goat cheese and pomegranates and Kale Caprese Salad

28. Garlic

Garlic is rich in powerful antioxidants and is known for its positive impact on blood health. What’s more, it’s a great way to add flavor to dishes if you’re reducing your salt and sugar intake.

29. Asparagus

Asparagus is rich in folate, linked to folic acid, which can help lower the risk of heart disease in diabetics.

30. Red onion

Red onions are a surprisingly beneficial food. They contain insoluble fiber, a hunger-controlling hormone, and sulfur compounds that can lower blood cholesterol.

31. Zucchini

Zucchini is a great alternative to spaghetti and noodles as it’s much lower in carbs than both options.

32. Cauliflower

Cauliflower is high in sulforaphane, which can inhibit glucose production. You can eat it as itself or use it as an alternative to rice.

33. Broccoli sprouts

Sprouted broccoli seeds contain the same nutrients as broccoli but in super concentrated amounts. They’re powerful antioxidants that are easy to add to salads.

34. Carrots

Carrots are a great snacking food if you want a crunch. They’re naturally high in vitamins C, D, E, and K, and the antioxidant beta-carotene.

35. Tomatoes

Tomatoes are also high in beta-carotene, and lycopene. You can obviously eat them raw or cooked and they’re an incredibly versatile fruit.

36. Sweet potato

Sweet potatoes have a lower GI rating than white potatoes, making them a good alternative. They also contain beta-carotene, which is converted into vitamin A.

37. Pumpkin

Pumpkin can be enjoyed sweet or savory and is an excellent source of dietary fiber.

38. Bok choy

Bok choy is in the brassica family and contains vitamins A, C, E, and K, folate, iron, calcium, and plenty of fiber. They’re also low GI and taste great.

39. Celery

Celery is another good choice for snacking. It’s almost calorie-free and provides a satisfying crunch when you need it.

40. Bell peppers

Bell peppers are great raw or cooked. They’re sweet but without the sugar content, and are rich in vitamin C and beta-carotene.

Spices, Fats, Condiments and Snacks

41. Olive oil

Cooking oil is a difficult one, but olive oil is a good choice. High in monounsaturated fats, it can help lower your levels of LDL cholesterol.

42. Cinnamon

Cinnamon is rich in polyphenols, and can help stabilize blood sugar and prevent insulin spikes. Adding it to oatmeal or smoothies is an easy way to ingest it.

43. Green tea

Green tea is hydrating and full of antioxidants. It increases metabolism and helps you to feel full for longer.

44. Hummus

Hummus is a must for snacking. It’s high in protein and can be flavored in any way you want. Plus, it’s super easy (and cheap) to make your own.

45. Dark chocolate

Even diabetics need dessert. Dark chocolate (with a cocoa content of 70% or more) is rich in antioxidants and can help overcome that sweet craving.

46. Walnuts

Walnuts are high in fiber and healthy fat, such as omega-3. They are higher in calories than other nuts, so enjoy in moderation.

47. Soy milk

Soy milk is a good dairy alternative that’s often fortified with vitamins. It’s lower in calories than cow milk, but you could also opt for almond or oat milk too.

48. Popcorn

Popcorn has a low calorie density and is high in fiber. A portion looks great but usually weights less than ¼ ounce, making it a good snacking option.

49. Canola oil

Canola oil is up there with the healthiest cooking oils. It helps to lower LDLs in your blood and contains, on average, only 7% saturated fat.

50. Shirataki noodles

Shirataki noodles are made from yam flour, making them lower in carbs and calories than traditional options. You can use them in place of normal noodles in a range of meals like pasta alla vodka, or ramen.

To sum it up

Hopefully this list of 50 of the best foods for diabetics will give you some inspiration for your next culinary venture.

Remember, it’s important to enjoy everything in balance and moderation. Also, pay attention to important antioxidants and minerals linked to heart health, as it can be easy to overlook these.

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Type 2 diabetes isn’t the result of one “bad” choice or personal failure. It develops due to many factors, including some we can’t control. In this post, a nutritionist and health coach explores why blame and shame have no place in diabetes, the truth about “reversing” diabetes, and how to get compassionate support on your journey.

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The Power of Asking for Help and Collaboration: It’s Scarier Than It Seems

May 6, 2025 No Comments

This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog. 

 

I recently talked about how I miss the essence of why I began this blog in the first place.

2011 was the first time I hit publish on this blog. It was called something a little different back then, but
I used to use this space to share life, and thoughts, and creativity, and things that inspire me. And while that hobby has brought me to an unimaginable career, it has also forced me to CONSTANTLY treat this space like a business.

Removing the “me” for brand partnerships and contract clauses. Being someone who is polished and perfect.

But the truth is, I’m wild, I’m weird, I’m rough around the edges. And while I’ve loved what this place has become, and how it has allowed me to live a flexible life with a chronic illness that is anything but flexible, I started to feel like others didn’t want me to show up in my own space…that I created, and that became a space people wanted to be in because I was there, not in spite of me being there.

They wanted the free recipe. They wanted the thing they could take. And so I shrunk down to that, and started just writing recipes and informative articles from my perspective as a nutritionist.

And while I can appreciate wanting to get something fast, I think instant gratification has done us a disservice in this world.

It causes a lack of empathy, treats individuals like they owe you something, and erases a person for the thing.

And I hate it.

I thought about what I wanted more of for this space of mine. Because I hate living in this insular hole. I hate hiding. I hate the mud that gets thrown everywhere. And truly, it didn’t used to be this way. There was a time where the internet was a kinder, gentler place. I want SO badly to go back there.

I realized that what I was missing and craving most was connection. I’m overwhelmed by the amount of people I have to respond to every day, but it doesn’t stop me from wanting to build deeper relationships with other people. Knowing what they know. Seeing what they see. Hearing what’s important to them, and why it’s important to them.

And the best way I can think of to do it? Collaboration.

We hear it all the time: “Don’t be afraid to ask for help” or “Collaboration is key to success.” But let’s be honest—those words might sound simple, but living them out? That’s a different story.

As entrepreneurs, creators, or even just humans trying to navigate life, asking for help or seeking collaboration can feel like one of the hardest things to do.

It’s easy to believe that asking for assistance means you’re not capable, or that reaching out to others is somehow a sign of weakness. It’s a fear rooted deep in vulnerability, and no matter how much we know intellectually that collaboration breeds innovation, the emotional hurdles are very real.

I want to share a bit of my own journey with this — both through my work with Glucose Guide and Hangry Woman—because I’ve learned that asking for help and collaborating are actually some of the best tools for growth. And yes, it’s still intimidating.

The Fear Behind Asking for Help

I’ve spent years building Hangry Woman, which started as a passion project but evolved into a place that empowers people with diabetes. And like any business or creative venture, there were moments when I had to decide: “Do I try to figure this all out on my own, or do I ask for help?”

One of the biggest decisions I ever made was reaching out to experts, influencers, and health professionals for support when launching Glucose Guide, my app that helps people with diabetes track their meals and manage their health. Asking for help wasn’t easy. I was juggling the technical development, content creation, and marketing all on my own. I was terrified of what others might think: What if they think I don’t know enough? What if they say no? The idea of collaborating with others and asking for guidance in areas I wasn’t an expert in felt incredibly vulnerable.

I also have an awful reaction to rejection.

But here’s the thing I’ve learned: No isn’t the worst answer you can get when you ask. In fact, it’s not even that bad. A “no” is simply a redirection, a moment to pivot and find another way forward. And often, it leads to other doors opening.

The Reality of Rejection: A “No” is Not a Dead End

Let’s be real: rejection sucks. But what I’ve learned through these experiences is that a “no” doesn’t mean it’s over. It just means you’ve got to find a new path or refine your approach. I’ve received plenty of “no’s” from various companies, people, and organizations in my time running Hangry Woman and Glucose Guide, but each one pushed me to rethink my strategies, approach new potential partners, and continue forging ahead.

A great example of this is when I first started reaching out to potential sponsors and partners for Hangry Woman. I had big dreams of creating a comprehensive platform for diabetes education, lifestyle tips, and community. But I was a one-woman operation, and I didn’t have the same reach or credibility as some of the larger, established voices in the space. It was easy to think that my project wasn’t worthy of support.

I sent emails, made calls, and reached out to people I admired. Some responded, others didn’t. And that’s OK. Every “no” gave me the courage to try again.

While I still don’t have the collaborations I wish that I did, I have created a space that I can be proud of. Particularly, one that doesn’t look like anything else. And while it’s lonely over here, and I struggle with funding it, I still find power in the fact that when people see the idea, they’re in awe!

I find happiness in the fact that if I could do all of this without collaboration, what does the future hold when I find that right partner?

Collaboration is the Heartbeat of Growth

Looking back, I can confidently say that collaboration has been one of the driving forces behind the success of both Glucose Guide and Hangry Woman. Each partnership, each collaboration, and each shared project has been a learning experience, a chance to grow both personally and professionally.

Here’s where it gets interesting: It’s not just about what others can bring to the table—it’s about what you bring, too. When I reached out to experts and influencers, I was also offering something unique in return. Whether it was sharing their content with my growing community, offering mutual exposure, or simply providing a different perspective on diabetes care, each collaboration was a two-way street.

This is why I’m so passionate about advocating for people to seek support and collaborate, especially when it comes to managing diabetes and living healthier, more fulfilling lives.

No one has to go it alone. Whether it’s asking for guidance on a meal plan, seeking out emotional support in a community, or working with other like-minded people to solve a problem, there is power in working together.

Moving Forward: Asking for Help is Part of the Journey

So, the next time you hesitate to ask for help, remember this: Asking for help is an investment in yourself and your growth. It’s not a sign of weakness—it’s an opportunity to elevate yourself and the work you’re doing. And if you hear “no,” that’s just an opportunity to regroup and find a new direction. After all, growth rarely happens in a straight line.

In both Glucose Guide and Hangry Woman, collaboration and asking for help have played crucial roles in helping me expand my reach, connect with the right people, and ultimately provide the best resources and support for the communities I serve.

Takeaway: Collaboration is Key

Remember: Asking for help is not a weakness. It’s a step forward. It’s about creating opportunities for learning, growth, and connection. If you’ve been afraid to reach out for support or to collaborate, I encourage you to take that step today.

The people you want to work with are out there, and sometimes, all it takes is the courage to ask.

Yes, you can eat fruit no matter what type of diabetes you have

May 6, 2025 No Comments

This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog. 

 

Here’s the takeaway: fruit is not your enemy when it comes to diabetes – it’s actually a friend. With all its fiber and nutrients, fruit can satisfy your sweet cravings in a healthy way. The myth that people with diabetes can’t eat fruit is outdated and just plain wrong. By paying attention to portions, choosing whole fruits, and enjoying fruit alongside other healthy foods, you can absolutely make fruit a safe and delicious part of your diabetes eating plan. So next time someone gasps at you for nibbling on a piece of watermelon, you can smile and know the science is on your side. Enjoy your fruit, guilt-free!

In The Article

Ever been told to stay away from fruit because of diabetes? It’s a common misconception that fruit’s natural sweetness makes it off-limits.

Take a deep breath – fruit is not the enemy!

In fact, eating fruits and veggies can reduce your risk of type 2 diabetes by 7%1.

Let’s bust that myth wide open and talk about why fruit is actually good for you, and a part of a healthy diet with diabetes.

Plus, we’ll talk about how you can enjoy it without sending your blood sugar on a rollercoaster.

Why Fruit Is Great – Even If You Have Diabetes

Fruit isn’t just about sugar; it’s packed with nutrients your body loves. Most fruits are rich in fiber, vitamins, minerals, and antioxidants – all kinds of goodness in a handy, sweet package.

That fiber is a big deal: it helps slow down how fast your body absorbs the natural sugar in fruit, which means a more gentle rise in blood glucose instead of a sharp spike.

Plus, fruits like berries and citrus are loaded with vitamins (hello, vitamin C) and antioxidants that support your overall health. Fruits like cherries and cranberries2 can also help to improve blood pressure.

You might be surprised to learn that fruit isn’t even that high on the glycemic index (GI) scale. The glycemic index measures how quickly a food can raise blood sugar.

Thanks to their fiber and the type of sugar (fructose), most whole fruits have a low GI – they raise your blood sugar slowly.

In fact, fruit typically has much less sugar and way more nutrients than processed sweets. So when you’re craving something sweet, reaching for a bowl of berries or an apple is not only satisfying but also nourishing.

And here’s something really cool: studies show that eating whole fruits might actually help with diabetes management. Research has linked higher fruit intake to improved insulin sensitivity and better blood sugar control3.

Eating fruit as part of a balanced diet has even been associated with a lower risk of developing type 2 diabetes in the first place. Talk about a nutritious powerhouse!

Busting the Myth: “People with Diabetes Can’t Eat Fruit”

Let’s address the big, scary myth head-on. Somewhere along the line, many of us were told that we “shouldn’t eat fruit” if we have diabetes because it’s too sweet, or too many carbs.

This misconception likely comes from the idea that since fruit contains sugar, it must be as problematic as a candy bar or a can of soda. But that’s not the real story.

In reality, you can absolutely enjoy fruit when you have diabetes – you just have to be mindful of portions and balance (more on that in a minute). Any fruit is fine for people with diabetes as long as you’re not allergic to it.

There are no “forbidden fruits” here! Whether it’s a banana, grapes, or a slice of watermelon, it can fit into your eating plan. The key is understanding how to incorporate that fruit into your overall diet.

It’s true that fruit contains natural sugar (fructose), but remember, it comes bundled with fiber and nutrients that plain table sugar doesn’t have.

The total amount of carbohydrate in your food affects your blood sugar more than the source of that carb. In other words, your body mostly cares how many carbs you ate, not whether they came from a bowl of berries or a bread roll. So it doesn’t make sense to single out fruit as “bad.”

Think about it this way: if your blood sugar is running high, is it really because of that apple you had at lunch, or could it be the sugary soda, big pasta portion, or dessert creeping in elsewhere?

Fruit is a healthy choice, and it’s far more beneficial to look at other sources of excess sugar or carbs (like refined grains, sweets, or oversized portions) before blaming fruit.

In fact, completely avoiding fruit means missing out on fiber and nutrients that can actually help manage diabetes. So let’s put that myth to rest – you do not need to cut out fruit to have good blood sugar control.

Tips for Enjoying Fruit Without Spiking Your Blood Sugar

Okay, so now that we agree fruit is on the menu, how do we enjoy it in a smart way? Here are some practical tips about portion size, fruit type, and timing that can help you savor fruit while keeping your blood sugar steady.

Mind the Portion Size

Portion control is your best friend. Fruits have carbohydrates, so knowing your serving size helps a ton. Generally, one serving of fruit has about 15 grams of carbs. That looks like one small apple or orange, ½ a banana, or around ¾–1 cup of berries or melon.

Sticking to one serving at a time is a good rule of thumb. The good news is, if you choose lower-sugar fruits (like berries), you get to enjoy a larger portion for the same 15g of carbs compared to higher-sugar fruits.

But whether you pick a low-sugar fruit or a high-sugar fruit, as long as you keep the portion to about 15 grams of carbs, the effect on your blood sugar will be about the same.

So go ahead and enjoy that slice of mango – just maybe not the whole mango at once. Balance it out with the other carbs in your meal plan (for example, if you have fruit, you might skip or reduce another starch at that meal). You can also pair it with fat, fiber and protein for a lower impact to overall blood sugars.

Choose Whole Fruits (and Be Picky with Type)

Whenever possible, reach for whole or minimally processed fruits. Fresh, frozen, or even canned fruit (as long as it’s packed in juice or water with no added sugar) are all great options.

Whole fruits contain fiber, which helps keep your blood sugar stable. In contrast, fruit juice or even dried fruit can hit your bloodstream faster with sugar because the fiber is reduced or removed. For instance, drinking a glass of orange juice will raise blood sugar faster than eating a whole orange.

If you do love dried fruits or juice, you can still have them, but the portions need to be much smaller (only about 2 tablespoons of raisins is 15g carbs!).

Also, be mindful of the type of fruit: some fruits are naturally higher in sugar. Tropical fruits like pineapple or mango, or an extra-ripe banana, have more sugar per bite than, say, berries or apples.

This doesn’t mean you can’t have them – you absolutely can – but you’ll want to watch the portion a bit more closely.

If you’re craving pineapple, maybe have a few chunks rather than a whole bowl.

On the flip side, fruits like berries, cherries, peaches, or grapefruits are a bit lower in natural sugars, so you might find they have a gentler effect on your levels.

Timing and Pairings Matter

How and when you eat fruit can make a difference. A great tip is to pair fruit with a source of protein or healthy fat.

For example, have an apple with a tablespoon of peanut butter, or add some cheese with your pear. If it’s breakfast, throw some berries into your Greek yogurt or have a side of nuts with your banana.

Why do this? Because eating carbs (like fruit) alongside protein or fat slows down the absorption of sugar.

You get a steadier rise in blood sugar instead of a quick spike – science has your back on this one!

Also, consider when you’re eating fruit. Many people find it best to have fruit as part of a meal or as a planned snack, rather than on an empty stomach when it might hit faster. You could enjoy a cup of berries as a dessert after lunch or dinner (bonus: it’s a sweet finish that also adds fiber).

Having fruit right after a balanced meal means your other foods (protein, fat, veggies) are already in play, helping slow down the carbohydrates from the fruit. Another idea is to spread your fruit intake throughout the day.

For instance, instead of eating two fruits at breakfast (say, a banana and orange juice together), have one in the morning and save the other for an afternoon snack.

Spacing out your fruit servings helps prevent overloading on fructose all at once, keeping your blood sugars more stable. It’s all about finding what timing works best for you and your blood sugar patterns.

If you use a CGM (continuous glucose monitor) or check your sugar often, you can even experiment.

Try fruit at different times and see when you handle it best.

Everyone’s a little different, so listen to your body.

Here’s the takeaway

Fruit is not your enemy when it comes to diabetes – it’s actually a friend. With all its fiber and nutrients, fruit can satisfy your sweet cravings in a healthy way.

The myth that people with diabetes can’t eat fruit is outdated and just plain wrong. By paying attention to portions, choosing whole fruits, and enjoying fruit alongside other healthy foods, you can absolutely make fruit a safe and delicious part of your diabetes eating plan.

So next time someone gasps at you for nibbling on a piece of watermelon, you can smile and know the science is on your side. Enjoy your fruit, guilt-free!

If you want to learn more about what effect food has on your blood sugar, try my app, Glucose Guide Nutrition Assistant.

Sources

  1. Halvorsen RE, Elvestad M, Molin M, Aune D. Fruit and vegetable consumption and the risk of type 2 diabetes: a systematic review and dose–response meta-analysis of prospective studies. BMJ Nutrition Prevention & Health. 2021;4(2):519-531. doi:10.1136/bmjnph-2020-000218 ↩︎
  2. Wang Y, Gallegos JL, Haskell-Ramsay C, Lodge JK. Effects of chronic consumption of specific fruit (berries, citrus and cherries) on CVD risk factors: a systematic review and meta-analysis of randomised controlled trials. European Journal of Nutrition. 2020;60(2):615-639. doi:10.1007/s00394-020-02299-w ↩︎
  3. Van Hulst A, Paradis G, Harnois-Leblanc S, Benedetti A, Drapeau V, Henderson M. Lowering Saturated Fat and Increasing Vegetable and Fruit Intake May Increase Insulin Sensitivity 2 Years Later in Children with a Family History of Obesity. Journal of Nutrition. 2018;148(11):1838-1844. doi:10.1093/jn/nxy189 ↩︎

Savory Cottage Cheese Snack Bowl

April 25, 2025 No Comments

This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog. 

 

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Looking for a quick, nourishing bowl that supports steady energy and satisfies hunger any time of day?

This Savory Cottage Cheese Bowl is packed with protein, fiber, and healthy fats—everything your blood sugar loves.

Recipe: Savory Cottage Cheese Bowl

Top-down view of a savory cottage cheese bowl topped with sliced cucumber, cherry tomatoes, red bell pepper, and chopped pistachios, with a small bowl of pistachios on a wooden board nearby.

Ingredients:

  • 6 oz. (170g) low-fat cottage cheese
  • 1 tbsp. chives, chopped
  • ¼ cucumber, sliced
  • ¼ bell pepper, seeded and chopped
  • 5 cherry tomatoes, halved
  • 1 tbsp. pistachios, chopped
  • Salt and black pepper to taste

Instructions:

  1. In a small bowl, mix the cottage cheese with 1 tbsp. chopped chives. Season with salt and black pepper.
  2. Layer sliced cucumbers, chopped bell peppers, and halved cherry tomatoes on top.
  3. Sprinkle with chopped pistachios.
  4. Add extra salt and pepper if desired. Enjoy immediately!

🔬 Why This Bowl Supports Balanced Blood Sugar

This simple yet satisfying bowl is a powerhouse of nutrients designed to minimize blood sugar spikes:

  • Cottage cheese delivers high-quality protein that slows digestion and promotes satiety.
  • Chives and veggies (cucumber, bell pepper, cherry tomatoes) provide fiber and antioxidants, which help reduce the glycemic impact of the meal.
  • Pistachios add a dose of healthy fats and additional fiber, further stabilizing blood glucose levels and giving you lasting energy.

Together, these ingredients create a macronutrient balance—protein, fiber, and fat—that helps avoid sharp insulin spikes while keeping you full and energized.

🕒 Perfect Anytime: Meal or Snack

This Savory Cottage Cheese Bowl is incredibly versatile. Enjoy it:

  • As a quick breakfast or light lunch
  • For a satisfying mid-afternoon snack
  • Post-workout for muscle recovery and blood sugar stability
  • As a bedtime snack to support overnight glucose regulation

🛠️ Tools You’ll Need

  • Small mixing bowl
  • Spoon or fork
  • Cutting board and knife

💡 Tips for Success

  • Opt for low-fat cottage cheese for a lighter option or full-fat for longer satiety.
  • Swap pistachios for walnuts or sunflower seeds for variety.
  • Add a sprinkle of hemp seeds or nutritional yeast for extra nutrients.

🍽️ Serving Suggestions

Serve this bowl as-is, or pair it with:

  • A slice of whole grain or low-carb seed bread
  • A few flaxseed crackers
  • A boiled egg on the side for extra protein

❓FAQs

Can I prep this in advance?
Yes! Mix the cottage cheese and chives ahead of time. Add the fresh toppings and pistachios right before eating for the best texture.

Is this bowl suitable for people with type 2 diabetes?
Absolutely. The balance of low-glycemic vegetables, protein, and fat makes it ideal for supporting blood sugar management.

Can I make this dairy-free?
Try substituting with a high-protein dairy-free yogurt or tofu-based spread, though the protein content may vary.

🔍 Meta Description

This savory cottage cheese bowl is packed with protein, fiber, and healthy fats to support blood sugar balance. A perfect quick meal or snack for steady energy!

✨ Savory Cottage Cheese Bowl Recipe

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Overhead shot of a fresh cottage cheese bowl with cucumber slices, halved cherry tomatoes, red bell pepper, and a sprinkle of pistachios, arranged on a textured gray surface.

Savory Cottage Cheese Bowl (Blood Sugar-Friendly Snack or Meal)

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  • Author: Mila Clarke
  • Total Time: 5
  • Yield: 1 serving 1x
  • Diet: Diabetic
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Description

This savory cottage cheese bowl is packed with protein, fiber, and healthy fats to support blood sugar balance. A perfect quick meal or snack for steady energy!

Ingredients

Units Scale
  • 6 oz. (170g) low-fat cottage cheese (no sodium added)
  • 1 tbsp. chives, chopped
  • 1/4 cucumber, sliced
  • 1/4 bell pepper, seeded and chopped
  • 5 cherry tomatoes, halved
  • 1 tbsp. pistachios, chopped
  • Salt and black pepper to taste

Instructions

 

This savory cottage cheese bowl is packed with protein, fiber, and healthy fats to support blood sugar balance. A perfect quick meal or snack for steady energy!

Equipment

Notes

🛠️ Tools You’ll Need

Small mixing bowl

Spoon or fork

Cutting board and knife

💡 Tips for Success

Opt for low-fat cottage cheese for a lighter option or full-fat for longer satiety.

Swap pistachios for walnuts or sunflower seeds for variety.

Add a sprinkle of hemp seeds or nutritional yeast for extra nutrients.

🍽️ Serving Suggestions

Serve this bowl as-is, or pair it with:

A slice of whole grain or low-carb seed bread

A few flaxseed crackers

A boiled egg on the side for extra protein

  • Prep Time: 5
  • Category: Snack, Breafast
  • Method: No-Cook
  • Cuisine: American, Health-Focused

Nutrition

  • Serving Size: 1 serving
  • Calories: 196
  • Sugar: 9.5 g
  • Sodium: 618.5 mg
  • Fat: 5.5 g
  • Saturated Fat: 1.6 g
  • Carbohydrates: 13.3 g
  • Fiber: 2.8 g
  • Protein: 23.9 g
  • Cholesterol: 6.8 mg

Ready to take the guesswork out of blood sugar-friendly eating? Join Glucose Guide, your all-in-one diabetes support community and nutrition assistant. Get personalized food insights, easy recipes like this, and real-time glucose tips right at your fingertips. Download Glucose Guide now!

Everything You Need To Know about Diabetes Levels

April 14, 2025 No Comments

This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog. 

 

Let’s talk about something that comes up a lot when you’re living with diabetes: your “diabetes levels.”

If you’ve ever found yourself wondering “What’s a normal blood sugar level?” or “Is 130 bad?” or even “How do I get this number down without spiraling into a Google hole at 2 a.m.?” — you are absolutely not alone. I’ve been there, calculator in one hand, glucose meter in the other, thinking: Can someone just explain this in plain language?

Think of tracking as an act of self care, not restriction. It’s not about being “good” or “bad” — it’s about learning what works for you. Your numbers aren’t a judgment; they’re just information that helps you make decisions and stay safe.

And bonus: when you track consistently, your healthcare provider can give you more personalized support. You become a data-savvy partner in your own care, and that’s powerful.

In this guide, we’re going to walk through what diabetes levels actually mean (spoiler: it’s mostly about your blood sugar), why you’re measuring, how they’re measured, and what numbers you should know if you’re living with any type of diabetes — Type 1, Type 2, gestational, and even that sneaky one called LADA (my personal frenemy).

You’ll also get real, practical tips on how to keep your blood sugar in range — not perfection, but progress. Whether you’re newly diagnosed, supporting someone who is, or just trying to understand your own body better, I’ve got you.

What Are “Diabetes Levels”?

When folks say “diabetes levels,” they’re usually talking about your blood sugar levels — the amount of glucose cruising through your bloodstream at any given moment. Glucose = energy. But to get that energy where it needs to go, your body needs a helper hormone called insulin.

In people without diabetes, insulin works behind the scenes to keep blood sugar levels balanced. But when you have diabetes? That insulin show doesn’t run the way it should — either it’s missing entirely (Type 1), isn’t working efficiently (Type 2), or is fading out gradually (LADA).

Your blood sugar levels are the best way to keep tabs on how your body is processing food, handling stress, responding to medications, and more. Understanding those numbers gives you back some of the power diabetes tries to take.

Are There Different Levels of Diabetes?

Ah, this is a great question — and a common one. But there aren’t really “levels” of diabetes (like beginner, intermediate, advanced). Instead, there are different types of diabetes, and each one plays by slightly different rules.

Let’s break them down:

  • Type 1 Diabetes: An autoimmune condition where your pancreas just… stops making insulin. Usually diagnosed in childhood or early adulthood, but it can happen at any age. Requires daily insulin and a lot of patience (and snacks).
  • Type 2 Diabetes: The most common form. Your body still makes insulin, but doesn’t use it well. Often develops later in life but is showing up earlier and earlier. Can sometimes be managed with lifestyle changes and oral meds — but insulin might be needed too.
  • LADA (Latent Autoimmune Diabetes in Adults): AKA Type 1.5. Starts in adulthood and progresses slowly, so it’s often misdiagnosed as Type 2. You may not need insulin at first, but it usually becomes necessary over time (ask me how I know).
  • Gestational Diabetes: Happens during pregnancy when hormones make it hard to use insulin effectively. Usually goes away after birth, but it increases your risk for Type 2 later on. Blood sugar goals are extra-strict during this time to protect both you and baby.

No matter the type, the general blood sugar goals are similar — but how you reach them (and what tools you use) may look different.

How Is Blood Sugar Measured?

Here’s a quick cheat sheet:

  • Fingerstick tests with a glucose meter give you a real-time snapshot.
  • Continuous glucose monitors (CGMs) track your levels all day and night (and sometimes send you spicy alerts when you’re too high or low).
  • Lab tests are the deep dives:
    • Fasting Plasma Glucose (FPG) — a test after not eating for at least 8 hours.
    • Oral Glucose Tolerance Test (OGTT) — a sugar-drink test to see how your body handles carbs.
    • A1C Test — your blood sugar average over the past 2–3 months. It’s kind of like checking your blood sugar report card.

What Counts as Normal, Prediabetes, or Diabetes?

Here are the numbers that healthcare providers use to figure out where you land:

TestNormalPrediabetesDiabetes
Fasting GlucoseBelow 100 mg/dL100–125 mg/dL126+ mg/dL (on two tests)
OGTT (2 hrs after drink)Below 140 mg/dL140–199 mg/dL200+ mg/dL
A1CBelow 5.7%5.7%–6.4%6.5% or higher

If you’re in the prediabetes range, that’s your body raising a flag. It’s a good time to start taking a deeper look.

What Blood Sugar Targets Should I Aim For With Diabetes?

Everyone’s goals are a little different, depending on things like age, type of diabetes, other health conditions, etc. But here are the general targets from the American Diabetes Association for most non-pregnant adults:

  • Before meals: 80–130 mg/dL
  • 1–2 hours after meals: Less than 180 mg/dL
  • A1C: Below 7% is the standard goal (but this can be adjusted based on your needs)

Your doctor might personalize these targets for you, and that’s okay! It’s about finding that sweet spot between staying safe and avoiding burnout.

High Blood Sugar (Hyperglycemia): What to Know

When your blood sugar is too high (usually over 180 mg/dL after meals), it can cause symptoms like:

  • Dry mouth or extreme thirst
  • Frequent peeing
  • Fatigue
  • Blurry vision
  • Brain fog or irritability

Prolonged highs can lead to complications over time. And for folks with Type 1 or LADA, sustained highs over 250 mg/dL with no insulin in the body can lead to DKA (diabetic ketoacidosis), which is a medical emergency.

Things that can cause highs? Missed meds, stress, illness, carbs without enough balance, or sometimes… just because.

Low blood sugar (under 70 mg/dL) can hit fast and hard. Watch for:

  • Shakiness
  • Sweating
  • Confusion or trouble concentrating
  • Fast heartbeat
  • Feeling anxious, dizzy, or suddenly hangry

If it drops too low, it can become dangerous. Always carry a quick source of sugar (like glucose tabs or juice) and follow the 15-15 rule: 15 grams of carbs, wait 15 minutes, recheck. Rinse and repeat if needed.

Real-Life Tips to Keep Blood Sugar in Check

Here are some realistic, doable ways to keep your numbers steady without feeling like you’re giving up everything you love:

  • Pair your carbs with protein and fat to slow down the sugar spike. Think apple + peanut butter or toast + eggs.
  • Don’t skip meals — it can backfire and lead to bigger swings.
  • Get moving! A 10-15 minute walk after meals can help bring those post-meal spikes down.
  • Watch portions (especially with starchy carbs like rice, bread, and pasta).
  • Stay hydrated. Water helps your kidneys flush out extra sugar.
  • Stress less, sleep more. Seriously. Your body loves rest.

And yes — you can still have dessert. It’s all about moderation and knowing how it affects your body.

Wrapping It All Up: You’ve Got This

Learning about diabetes levels can feel like drinking from a firehose. But the truth is: the more you know, the more you can tune in to your body and make choices that support your well-being.

Your blood sugar numbers are information, not a grade.

They’re tools to help guide your next steps. And remember — there is no such thing as a “perfect diabetic.” There is only you, doing your best with the knowledge and resources you have.

So whether your numbers are in range or riding a little high today, know this: you are not a failure. You’re learning. You’re growing. You’re managing a complex condition while living your life. And that is something worth celebrating.

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How Trump’s Tariffs Could Affect Diabetes Tech Prices: What You Need to Know

April 8, 2025 No Comments

This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog. 

 

In April 2025, the U.S. government announced sweeping tariffs on international imports, including a 20% tariff on goods from the European Union. For people with diabetes, this shift may have a major impact on healthcare spending.

While the headlines have focused on cars and steel, one area often overlooked is medical technology—specifically, diabetes management devices like continuous glucose monitors (CGMs), insulin pumps, and glucose meters.

While it’s still early, people with diabetes haven’t felt the shockwaves of these changes. However, these changes could directly affect the cost and accessibility of essential diabetes tech, which can already be out of reach for many diabetes patients.

It’s also important to note: it is still early in this shift. We’ll only know more as the situation evolves, but we would like to hear your experience. Leave a comment to share your experience, and how you believe things may or may not change.

We’ll dive into which diabetes tech companies could be affected, where their products are made, and what this means for you.

Where diabetes tech products are made and how tariffs may impact their price.

Here are some of the most commonly used devices. While this is not a comprehensive list of available devices in the United States, it does include common ones.

Photo Credit: mannkindcorp.com

Mannkind Corp

Headquarters: Connecticut, USA

Key Products: Afrezza Inhaled Insulin

Manufacturing Locations: Connecticut, USA

Tariff Impact: No significant impact due to U.S.-based production.

MannKind offers one of the few inhalable insulin options on the market. With manufacturing rooted entirely in the U.S., the company is well-insulated from the ripple effects of global trade policy—at least for now.

Photo Credit: www.lifescan.com

Lifescan, Inc.

Headquarters: Pennsylvania, USA & Switzerland

Key Products: OneTouch Glucose Meters

Manufacturing Locations: Scotland, Canada, Puerto Rico

Tariff Impact: Products made in Scotland may see a price increase due to EU tariffs.

LifeScan’s OneTouch products are staples in many diabetes management routines. Their manufacturing spread includes both U.S. territories and Europe, meaning the impact of tariffs will vary depending on where specific products are sourced.

Photo Credit: www.senseonics.com

Senseonics

Headquarters: Maryland, USA

Key Products: Eversense Implantable CGM

Manufacturing Locations: Partnered globally

Tariff Impact: Depending on partner locations, some imports may be subject to tariffs.

Senseonics is known for its unique implantable CGM technology. Although based in the U.S., the company relies on manufacturing partnerships overseas, which could expose them—and patients—to tariff-related pricing shifts.

Photo Credit: www.ascensia.com

Ascensia Diabetes Care

Headquarters: Switzerland

Key Products: Contour Glucose Meters

Manufacturing Locations: Global

Tariff Impact: EU and Asian production may lead to higher costs for U.S. buyers.

Formed after acquiring Bayer’s diabetes care division, Ascensia provides widely-used glucose meters and strips. With manufacturing rooted in several countries, including those potentially impacted by tariffs, cost and access concerns may be on the horizon

Photo Credit: www.tandemdiabetes.com

Tandem Diabetes Care

Headquarters: California, USA

Key Products: t:slim X2 Insulin Pump

Manufacturing Locations: Primarily U.S.

Tariff Impact: Minimal impact due to domestic production.

Tandem is known for sleek design and integration with CGM systems. Because their manufacturing remains largely U.S.-based, they’re in a better position to avoid the effects of international tariffs and could become a more stable option for patients looking to avoid rising costs. Tandem, however, is one of the more expensive insulin pump options available.

Photo Credit: www.roche.com

Roche Diabetes Care

Headquarters: Basel, Switzerland

Key Products: Accu-Chek Devices

Manufacturing Locations: Europe, U.S., and Asia

Tariff Impact: Devices manufactured in Europe may face tariffs, affecting prices in the U.S.

Roche has been a long-standing name in diabetes care, especially with blood glucose meters and insulin delivery systems. Their international presence means they’re vulnerable to global trade policies, and U.S. consumers could see changes in price or availability.

Photo Credit: www.insulet.com

Insulet Corporation

Headquarters: Massachusetts, USA

Key Products: Omnipod Insulin Delivery Systems

Manufacturing Locations: USA and abroad

Tariff Impact: Tariffs could increase costs depending on where device components are sourced and assembled.

Insulet’s Omnipod system has revolutionized tubeless insulin delivery. While its headquarters and part of its manufacturing are U.S.-based, any internationally sourced components may still fall under the scope of new tariffs, complicating pricing and supply chain stability.

Photo Credit: www.medtronic.com

Medtronic

Headquarters: Dublin, Ireland

Key Products: MiniMed Insulin Pumps, Guardian CGMs

Manufacturing Locations: Global, including Europe and Asia

Tariff Impact: As an EU-based company, Medtronic is likely to see cost increases for U.S. imports.

Medtronic is a powerhouse in medical technology and a major player in insulin pump therapy. Because it's headquartered in the EU and manufactures many products abroad, these new tariffs could substantially impact the availability and cost of Medtronic products for U.S. customers.

Photo Credit: www.dexcom.com

Dexcom Continuous Glucose Monitoring | Dexcom

Dexcom, Inc.

Headquarters: California, USA

Key Products: Dexcom G6, G7 CGMs

Manufacturing Locations: USA, Malaysia, Ireland

Tariff Impact: Devices made in Malaysia and Ireland could see price hikes due to tariffs, unless manufacturing shifts domestically.

Dexcom is known for innovation in CGM technology, especially for people managing diabetes with insulin. With a global footprint in manufacturing, including key facilities in Ireland and Malaysia, the company may face pressure to increase prices or shift production to avoid higher costs.

Photo Credit: www.abbott.com

Abbott Diabetes Care

Headquarters: Illinois, USA

Key Products: FreeStyle Libre CGM

Manufacturing Locations: Kilkenny, Ireland

Tariff Impact: Products imported from Ireland into the U.S. may be subject to a 20% tariff, potentially increasing the retail cost of FreeStyle Libre systems.

Context: Abbott is one of the global leaders in medical devices, and their FreeStyle Libre CGM has become a widely-used, affordable option for continuous glucose monitoring. With manufacturing centered in Ireland for these devices, the company—and consumers—could see significant effects from tariffs targeting EU imports.

How Trump’s Tariffs Could Affect People Living with Diabetes

For many people with diabetes, access to tech like CGMs and insulin pumps are not a luxury—it’s a necessity that improves quality of life and overall health outcomes. If companies pass the cost of these tariffs on to consumers, the result could be:

  • Higher out-of-pocket costs, ballooning the cost of diabetes care for patients.
  • Delays in insurance approval or formulary coverage. Insurance rates could also be affected to keep up with cost.
  • Increased disparities in access to life-saving devices. Marginalized communities1 are already affected by a lack of access to diabetes technology and tools.
  • More pressure on patient assistance programs. Patient assistance programs have helped to bridge a gap, mostly for the commercially insured.

While some companies may absorb the costs or shift production to tariff-free regions, others may not have that flexibility.

Talk to Your Insurance Provider

While we don’t have the luxury of stocking extra supplies with insurance limits, give your insurance company a call. Ask:

  • Are any covered devices being removed or replaced due to price changes?
  • Are there alternative CGMs or pumps now preferred by your plan?
  • What’s the appeals process if you want to stick with your current tech?

Pro Tip: Some insurers are slow to update formularies. Be proactive and get everything in writing.

Tap Into Manufacturer Discounts & Assistance Programs

Some diabetes tech companies offer financial help. If you’re seeing higher prices at the pharmacy counter it’s worth it to look into patient savings programs. Most of these programs are only applicable to commercial insured patients (no Medicare, Medicaid, Tricare or uninsured benefits, unfortunately).

In some cases, you may qualify for free or discounted supplies, especially if your income falls below a certain threshold or if you’re uninsured.

  • Compare prices across pharmacies and mail-order services.
  • Use tools like GoodRx or SingleCare for meter test strips and backup supplies.
  • Consider manufacturer-direct programs which sometimes offer subscription savings.

Heads up: Watch for refurbished devices online. Only buy from verified sources.

Find Support in the Diabetes Community

You’re not alone! Communities like the Diabetes Online Community (#DOC), Reddit’s r/diabetes, Glucose Guide and Facebook groups often:

  • Share deals, coupons, and advice
  • Host device swap events or giveaways
  • Offer emotional support in uncertain times

Go Low Tech

While diabetes technology has worked to change our lives for the better, sometimes downgrading to more basic tools for management can be a little more cost-effective.

Bonus: Ask your doctor about trials or newer options with introductory pricing.

Advocate for Affordable Access for EVERYONE With Any Type of Diabetes

If rising costs are frustrating you, make your voice heard:

Tariffs may be out of our control,, but community, planning and bracing for impact truly make a difference. By staying informed, tapping into available resources, and connecting with others, you can stay one step ahead. Because no one should have to choose between their health and affordability.

References

  1. Kanbour, Saraha; Everett, Estelleb,c,d. Addressing disparities in technology use among patients with type 1 diabetes: a review. Current Opinion in Endocrinology & Diabetes and Obesity 31(1):p 14-21, February 2024. | DOI: 10.1097/MED.0000000000000840 ↩︎
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Can Diabetes Make You Tired? Understanding Fatigue and How to Boost Your Energy

March 19, 2025 No Comments

This content contains affiliate links, which helps hangrywoman.com to provide free recipes and resources. As an Amazon Associate, I earn from qualifying purchases. Thank you for your support of the blog. 

 

Do you feel tired all the time? Does it seem like no matter how much sleep you get, you just can’t seem to shake the fatigue?

If so, you’re not alone. Many people with diabetes report feeling tired, and without energy regularly.

Fatigue is one of the most common complaints among people with diabetes.

There are several reasons why tiredness is such a prevalent problem for people with diabetes.

woman tired and exhausted with diabetes fatigue

First and foremost, managing diabetes can be exhausting.

Constantly monitoring your blood sugar levels, taking insulin injections or using an insulin pump, and ensuring you’re eating healthy foods, and moving day in and day out can take its toll both physically and emotionally.

Additionally, certain diabetic medications can cause fatigue as a side effect. And finally, having chronically high blood sugar levels can also lead to feelings of lethargy and exhaustion.

Several things can be done to help improve your energy levels and help you feel better overall. In the meantime, learn more about what causes diabetes fatigue and ways you can manage it with your care team.

If you’ve been wondering, “can diabetes make you tired?”, the answer is yes. Fatigue is a common symptom of diabetes, especially when blood sugar levels aren’t well-controlled.

Many people with diabetes feel drained or low on energy because of the body’s challenges in managing blood sugar.

The good news is that by understanding why diabetes causes fatigue, you can take steps to regain steady energy. Below, we explain the scientific reasons diabetes can make you feel so tired and share simple lifestyle habits to help you feel more energized.

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Why Diabetes Can Make You Feel Tired

Blood Sugar Highs and Lows: Fluctuations in blood sugar (glucose) levels are a major cause of fatigue in diabetes.

When your blood sugar stays very high, your cells can’t get the glucose they need for fuel (often due to lack of insulin or insulin resistance). As a result, you may feel weak and tired because your cells are essentially starving for energy.

On the other hand, if your blood sugar drops too low (for example, from skipping meals or taking too much insulin), your muscles and brain also don’t get enough fuel, which can make you feel shaky and exhausted.

Extreme highs or lows in blood sugar can both leave you feeling wiped out.

Insulin Resistance: In type 2 diabetes, the body’s cells become resistant to insulin. Insulin is the hormone that helps sugar move from your bloodstream into your cells to be used for energy.

When cells don’t respond to insulin properly (insulin resistance), sugar builds up in the blood instead of feeding your cells. Even though there’s plenty of sugar on board, your cells are “running on empty” and you end up feeling fatigued.

This ongoing energy deficit from insulin resistance is a big reason people with diabetes experience chronic tiredness.

Chronic Inflammation: Diabetes is associated with chronic low-grade inflammation in the body. Inflammation is your immune system’s response to stress or injury; even when it’s mild, it can make you feel unwell.

Research indicates that systemic inflammation is linked to higher fatigue levels in people with diabetes.

In simple terms, having diabetes can put your body in a constant state of stress (due to high blood sugar and related imbalances), and this inflammatory response can leave you feeling weary and worn out.

Dehydration: High blood sugar can cause frequent urination, which in turn leads to dehydration (not having enough water in your body).

When your blood sugar is elevated, your kidneys work overtime to flush out the excess glucose by making more urine.

This means your body is losing extra fluids. Being even a little dehydrated can cause fatigue, because your organs and muscles need proper hydration to function optimally.

In fact, dehydration from high blood sugar is another reason you might feel weak or tired. If you have diabetes, you might notice feeling more energetic on days when you stay well-hydrated versus days when you don’t drink enough water.

Lifestyle Habits to Maintain Steady Energy with Diabetes

Even though diabetes can zap your energy, there are practical daily habits that can help you fight fatigue.

The first step is managing your blood sugar through any medications or insulin your doctor prescribes. Beyond medical treatment, adopting healthy lifestyle habits can stabilize your blood sugar and boost your overall energy.

Here are some simple tips to help you maintain steady energy throughout the day:

  • Eat a Balanced Diet: Focus on meals and snacks that keep your blood sugar steady. This means including a mix of lean protein, healthy fats, and high-fiber carbohydrates (like vegetables, beans, and whole grains) instead of lots of refined carbs or sugary foods. A balanced, nutritious diet prevents the rapid spikes and crashes in blood sugar that lead to fatigue. Try not to skip meals, and consider eating smaller portions more frequently if it helps keep your energy level consistent. Managing your portions and limiting sugary drinks or snacks can give you more stable energy over the day.
  • Stay Hydrated: Drinking enough water is very important for fighting diabetes fatigue. When blood sugar is high, you lose extra fluids, so you need to replenish them. Even mild dehydration can make you feel tired, so aim to sip water regularly throughout the day. Keep a water bottle with you as a reminder. Also, try to limit sugary drinks (they can spike your blood sugar) and moderate your caffeine – a small amount of caffeine might boost energy, but too much can dehydrate you or affect your sleep later. Staying well-hydrated helps your body function better and can improve your energy levels.
  • Get Regular Movement: Light to moderate exercise can actually increase your energy when you have diabetes. When you’re feeling fatigued, exercise might be the last thing you want to do, but even a short walk or gentle activity can help. Physical movement helps your body use insulin more effectively and move glucose into your cells, which lowers your blood sugar and gives your cells energy to burn. Exercise also improves circulation and releases endorphins (feel-good chemicals in the brain) that can make you feel more alert and upbeat. You don’t need to overdo it – simple activities like walking the dog, doing light housework, or stretching can all help fight fatigue. Aim for about 30 minutes of activity most days, with your doctor’s approval, and remember that even small activities add up.
  • Manage Stress: Chronic stress can drain your energy and throw off your blood sugar levels. When you feel stressed, your body releases hormones (like cortisol) that can raise blood sugar and make fatigue worse. That’s why finding ways to manage stress is important for people with diabetes. Try relaxation techniques such as deep breathing, meditation, or gentle yoga – these can calm your mind and also improve your blood glucose control. Making time for hobbies you enjoy, connecting with friends or a support group, or talking to a counselor can also help reduce stress. When your stress is under control, you’ll likely sleep better and have more steady energy.
  • Prioritize Sleep Hygiene: Getting quality sleep at night gives your body a chance to recharge. Poor sleep or too little sleep can make anyone tired, but it’s especially problematic in diabetes because lack of sleep can affect how well your body uses insulin the next day. Aim for about 7–9 hours of sleep per night, as recommended. To improve your sleep hygiene, try to go to bed and wake up at consistent times, even on weekends. Create a calming bedtime routine (such as turning off screens, dimming the lights, or reading a book) to signal to your body that it’s time to sleep. Good sleep helps regulate your hormones and blood sugar, which in turn can reduce daytime fatigue. If diabetes symptoms like frequent urination are disrupting your sleep, talk to your doctor for strategies (for example, adjusting when you take insulin or limiting fluids right before bed).
  • Follow Your Diabetes Care Plan: Don’t forget the basics – taking care of your diabetes overall will help your energy. Take your medications (such as insulin or metformin) exactly as prescribed, and check your blood sugar regularly. Keeping your blood sugar in your target range as much as possible prevents the extreme highs and lows that cause fatigue. It’s also a good idea to work with your healthcare team and attend regular check-ups. They can help adjust your treatment if you’re still feeling very tired. Sometimes fatigue can be a sign of other issues (like anemia, thyroid problems, or depression), so let your doctor know if your tiredness is not improving despite good diabetes control. By staying on top of your diabetes management, you set the foundation for better energy each day.

Staying Motivated

Diabetes-related fatigue can be frustrating, but remember that you’re not alone and there are ways to improve how you feel. It may take some time to figure out the right balance of blood sugar management, diet, exercise, and rest that works for you. Start with small changes and be kind to yourself on days when your energy is low. Over time, controlling your blood sugar and maintaining healthy habits can noticeably improve your energy levels and reduce tiredness. Every step you take – whether it’s choosing a wholesome snack, going for a brief walk, or getting to bed on time – is helping your body fight fatigue. With consistent habits and support from your healthcare team, you can manage diabetes and feel more energetic on a daily basis.

When to see a doctor about fatigue and diabetes

Fatigue and diabetes can both be challenging to diagnose and manage. If you experience frequent or prolonged fatigue, you should keep track of those instances and talk with your doctor.

Similarly, if you are managing or recently diagnosed with diabetes and are experiencing significant fatigue, it is best to let your doctor know right away.

Your doctor will likely run lab tests to determine the underlying cause of your symptoms and may refer you to an endocrinologist who specializes in diabetes treatment if necessary.

It is important not to ignore any signs of fatigue related to diabetes because early detection and management can drastically improve outcomes.

Your health should always be a priority, so never hesitate to visit a doctor if you think it may help.

The bottom line on diabetes and fatigue

Living with diabetes can be exhausting. Between managing blood sugar levels, doctors’ appointments, and dietary restrictions, it’s no wonder that people with diabetes often experience fatigue.

Fatigue is a common symptom of diabetes, but it’s not something you have to live with. By understanding the link between fatigue and diabetes as well as some of the possible causes, you can take steps to manage your fatigue and improve your quality of life.

If you’re feeling exhausted or your fatigue is interfering with your daily activities, talk to your doctor. They can help you determine if other underlying medical conditions are causing your fatigue or offer suggestions for managing diabetes-related fatigue.

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About Mila

Hi! I'm Mila.

I’m a board certified health and wellness coach and a nutritionist. I’m earning my Master’s degree in Applied nutrition.

I live with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

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Mila Clarke

Mila Clarke is a Board Certified Health and Wellness Coach, an author, self-taught cook, nutritionist and Integrative Nutrition Diabetes Health Coach, diabetes advocate and founder of Hangry Woman and The Glucose Guide App. Hangry Woman aims to take away the shame and stigma that comes with a diabetes diagnosis and covers topics like diabetes management, cooking, and self-care from the perspective of someone living with the chronic condition. Her book –– The Diabetes Food Journal –– Is one of the most sought after diabetes self-management tools for patients. Her online community – Glucose Guide – offers affordable health coaching, hundreds of diabetes-friendly recipes and community peer support. Mila has been featured by CNN, The New York Times, Eat This Not That, USA Today, Good Housekeeping and WebMD. She contributes to Healthline, The Washington Post, DiaTribe, and EatingWell Magazine. Mila lives in Houston, Texas with her Miniature Poodle, Noodle.

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