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Brunch at Max’s Wine Dive

Get confident about diabetes management.

Transform the way you manage diabetes with free tools and support designed just for you from a board certified health coach.

🍳 Cook with Confidence: Meal plans, grocery lists + carb tracking.
💡 Coaching at Your Fingertips: Expert guidance to stay on track
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💪 Build Your Confidence: Take charge of your health with ease

Feel supported, empowered, and in control.

Max's Wine Dive Chicken and Waffles
Looking for a great brunch spot in Houston? Head over to Max's Wine Dive for perfect chicken, and a great selection of champagne.

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Sometimes you just want good fried chicken, and I know I can always count on Max’s Wine Dive.

I pick my cheat foods pretty carefully. If I’m going to potentially go out of my target blood sugar range, I’m going to make it good.

Max's honey butter chicken benedict and wings & waffles
The Honey Butter Chicken Benedict (left) and wings and waffles.

With two Houston area locations — one on Washington Ave and one on Fairview in Montrose — you have two places in Houston to get delicious chicken. If you have craving outside of the Bayou City, you can also visit Max’s in Austin, Denver, and San Antonio.

What’s the big deal about Max’s?

Max’s Wine Dive not only boasts great fried chicken, but they also have an excellent selection of wines, beers, and champagnes.

Max's Wine Dive Wine selection

At brunch, you can build your own mimosa, or pick from any of their bunch menu cocktails. Max’s is also open for happy hour, dinner, or you can stop by to grab some dessert and wine.

Champagne at Max's Wine Dive

Bryan and I opted to share their Wings and Waffles and Honey Butter Chicken Benedict for brunch.

The potatoes in the Benedict are nice and creamy with a great hint of fresh black pepper. The biscuit is pillowy and buttery just like you’d expect at a wine dive in the south.

I can’t speak highly enough about their chicken.

It’s just about everything you want fried chicken to be. First, it’s a healthy portion of 3 large wings for your waffle.

The chicken is crispy, juicy and has just the right amount of spice to complement the sweetness of the waffle and powdered sugar. The waffle is also enormous! It’s crunchy on the outside and soft in the inside. It’s all of the best textures combined.

Fried chicken with syrup poured over at Max's Wine Dive

So if you’re looking for a good brunch spread in a fun atmosphere with great wines to choose from, Max’s Wine Dive is a great choice.

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Another serving?

The Diabetes Food Journal App is now free to all

This week, we made a big change—because big change is exactly what people with diabetes deserve. One of these changes involves the now free features of Diabetes Food Journal to better manage health and nutrition.

Glucose Guide Diabetes Food Journal

At Hangry Woman, my mission has always been clear from the start:
✨ Make diabetes management easier
✨ Make it less overwhelming
✨ And make it way more personalized

But I also understand and recognize that we’re all feeling the weight of rising costs—on groceries, healthcare, gas, you name it. The last thing I ever want is for diabetes support to feel like yet another thing out of reach.

That’s why I just rolled out two important updates for our GiGi Diabetes Food Journal (plus a bonus):

✅ Our basic meal tracking features are now 100% free
✅ We’ve cut the price of the premium app in half
You get to name your price

Yep. You decide what’s affordable. What fits in your budget. What feels worth it. And that’s what you pay. No questions asked.

Why We Did It

Because blood sugar doesn’t wait until payday. Because healthy choices shouldn’t be a luxury. And because far too many people living with diabetes are still locked out of tech tools that could actually help them thrive.

We also know that mainstream diabetes advice hasn’t always been kind or culturally competent.

The “one-size-fits-all” diet advice?
❌ Often ignores cultural foods
❌ Assumes privilege and access
❌ Centers shame instead of real support

Glucose Guide is designed differently. Whether your plate includes rice, roti, tortillas, fried plantains, or collards, we help you understand how your food affects your glucose—not label it as “bad.”

This is about equity. About building tools that reflect the real world, where people come from all backgrounds, eat all kinds of food, and deserve support without shame or stigma.

What You Get With our Diabetes Food Journal

When you use the free version of Glucose Guide, you can:

  • Track meals
  • Log glucose
  • Build confidence with your food choices

Our premium experience—now at a lower cost and with name-your-price flexibility—still includes:
📝 Meal tracking with analysis, photo recognition, previous meal selection and food search.
💡 Personalized food and glucose analysis
🧠 Exercise, mood and symptom insights
📝 7-day meal plans and a smart shopping list that thinks like a coach (and you can email them to yourself, or save them to your journal for easy keeping).

And if you’re already a subscriber? You can switch to “Name Your Price” anytime through your Gumroad account.

We want Glucose Guide to grow with you, not stress you out.

We’re excited to keep improving the app—and to keep listening to what you need.

📲 Ready to try the new experience?
Visit nutrition.glucoseguide.app, or go to the Food Journal tab in our iOS and Google Play apps. (Note: You’ll need to create a new account for access.)

🙏 Share this with someone who lives with diabetes, or anyone who wants a better relationship with food. Whether they’re newly diagnosed or feeling stuck, Glucose Guide can be a gentle, powerful starting place.

Got questions? Need help? Reach out to us at apps@hangrywoman.com

Diabetes-Friendly Sweet Potato Taco Boats For Easy Meal Prep

Why I Love This Recipe (And You Will Too)

As a diabetes health coach, I’m always looking for simple, blood sugar-friendly recipes that check all the boxes: fiber-rich, protein-packed, nutrient-dense, and most of all—delicious.

These Sweet Potato Taco Boats have become a fan favorite in my home, not just because they’re so easy to meal prep, but because they bring vibrant color and flavor to the dinner table.

Every time I make these, my partner comments that it’s such a colorful dish, and it’s really delicious.

Even better? Each serving is a complete and balanced meal with the ideal mix of fat, fiber, and protein, helping to blunt glucose spikes and keep you full and energized and satisfied.

🍠 Ingredients & Blood Sugar Benefits

Top-down shot of sweet potato taco boats with vibrant tomato salsa and cilantro, plated with lime wedges on a light wooden table

Serves 4 (1 taco boat per serving)

Main:

  • 4 medium sweet potatoes
  • 1 lb. (450g) lean ground beef (5% fat)
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 2 tbsp. taco seasoning
  • 4 oz. (115g) tomato sauce
  • 4 fl oz. (115ml) beef stock

Fresh Salsa:

  • 2 medium tomatoes, diced
  • 1.8 oz. (50g) red onion, diced
  • 1 green bell pepper, diced
  • 1 tsp. jalapeño, chopped (seeded for less heat)
  • Fresh cilantro, chopped
  • 1 tbsp. lime juice

✅ Ingredient Benefits Chart for Diabetes

IngredientKey Nutritional BenefitsWhy It’s Good for Diabetes
Sweet PotatoesHigh in fiber, beta-carotene, vitamin CLower glycemic index than white potatoes; fiber slows digestion and glucose absorption
Lean Ground Beef (5%)High-quality protein, iron, B vitaminsProtein helps slow carb absorption and promotes satiety
OnionAntioxidants, prebiotic fiberSupports gut health; anti-inflammatory compounds may support insulin sensitivity
GarlicAllicin (a sulfur compound), vitamin B6May help improve insulin sensitivity and reduce fasting blood sugar in some studies
Taco SeasoningUsually contains chili powder, cumin, paprika, garlic powderUse a low-sodium version to support heart health and blood pressure
Tomato SauceLycopene, vitamin C, potassiumChoose no-added-sugar sauce to keep glycemic impact low
Beef StockCollagen, electrolytes (especially if homemade)Adds flavor without needing high-fat or high-sugar sauces
Tomatoes (Salsa)Vitamin C, potassium, antioxidants, lycopeneLow in carbs, adds volume and nutrients without raising blood sugar
Red Onion (Salsa)Quercetin, fiber, antioxidantsSupports anti-inflammatory responses and adds flavor without added sugar
Green Bell PepperVitamin C, fiber, antioxidantsAdds crunch and nutrients with minimal calories or carbs
JalapeñoCapsaicin, vitamin CMay promote metabolism and have anti-inflammatory effects
CilantroAntioxidants, detoxifying propertiesAdds fresh flavor without sodium or sugar
Lime JuiceVitamin C, citric acidCan help with flavor enhancement and may aid digestion and glucose metabolism
Olive OilMonounsaturated fats, vitamin ESupports heart health, improves satiety, and helps regulate blood sugar when used moderately

🔪 Tools You’ll Need

🧑‍🍳 How to Make Sweet Potato Taco Boats

  1. Prep the Potatoes:
    Preheat oven to 400°F (200°C). Wash and dry sweet potatoes, then pierce with a fork and rub with 1 tbsp. olive oil. Bake for 50–60 minutes, or until fork-tender.
  2. Cook the Beef:
    Heat 1 tbsp. olive oil in a skillet. Brown the beef over medium-high heat. Add onions and garlic, cooking until softened.
  3. Simmer the Filling:
    Add taco seasoning, tomato sauce, and beef stock. Stir, season to taste, reduce heat, and let it simmer covered for 20–25 minutes.
  4. Make the Salsa:
    Mix tomatoes, red onion, bell pepper, jalapeño, cilantro, and lime juice in a bowl. Season with salt and pepper.
  5. Assemble:
    Slice sweet potatoes open lengthwise, fluff with a fork if desired, and top with the taco beef mixture. Add fresh salsa on top.
  6. Serve:
    Garnish with extra cilantro and a squeeze of lime juice. Enjoy!

✅ Why This Meal Works for Blood Sugar Balance

This dish is a perfect example of the fat-fiber-protein trifecta:

Because you’re not eating the sweet potato on its own—but instead combining it with other macronutrients—you’re less likely to experience a glucose spike.

🥗 Serving & Meal Prep Tips

  • Make Ahead: Bake sweet potatoes and prep beef filling 2–3 days in advance. Store separately and assemble when ready to eat.
  • Customize: Swap ground beef for ground turkey, chicken, or black beans for a plant-based version.
  • Low-Carb Option: Use roasted zucchini boats or bell peppers instead of sweet potatoes for an ultra-low-carb variation.

🙋‍♀️ Frequently Asked Questions:

Can I freeze these taco boats?
Yes! Freeze the cooked beef mixture and whole baked sweet potatoes separately. Thaw, reheat, and assemble when ready.

What toppings go well with this?
Try Greek yogurt instead of sour cream, diced avocado, or shredded lettuce for more fiber and healthy fat. You could also add a sprinkle of chia seeds for a tiny bit of crunch and some extra protein.

Is this suitable for Type 2 diabetes?
Absolutely. The macronutrient balance in this recipe supports more stable blood sugar, especially when paired with portion control and physical activity. If you’re concerned with the serving size, feel free to adjust the portion size. It can be helpful to add veggies as a side dish.

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Side angle of sweet potato taco boats filled with seasoned beef and colorful salsa, served with fresh cilantro and lime slices

Diabetes-Friendly Sweet Potato Taco Boats For Easy Meal Prep


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  • Author: Mila Clarke
  • Total Time: 1 hour 15 minutes
  • Yield: 4 servings
  • Diet: Diabetic

Description

These blood sugar-friendly Sweet Potato Taco Boats are a colorful, balanced meal with protein, fiber, and healthy fats—perfect for people with diabetes. Easy to meal prep and absolutely delicious!


Ingredients

Main Ingredients:

4 medium sweet potatoes

1 lb. (450g) lean ground beef (5% fat)

1 onion, diced

3 cloves garlic, minced

2 tbsp. taco seasoning

4 oz. (115g) tomato sauce

4 fl oz. (115ml) beef stock

Fresh Salsa:

2 medium tomatoes, diced

1.8 oz. (50g) red onion, diced

1 green bell pepper, diced

1 tsp. jalapeño, chopped (seeded for less heat)

Fresh cilantro, chopped

1 tbsp. lime juice


Instructions

Prep the Potatoes:

Preheat oven to 400°F (200°C). Wash and dry sweet potatoes, then pierce with a fork and rub with 1 tbsp. olive oil. Bake for 50–60 minutes, or until fork-tender.

 

Cook the Beef:

Heat 1 tbsp. olive oil in a skillet. Brown the beef over medium-high heat. Add onions and garlic, cooking until softened.

 

Simmer the Filling:

Add taco seasoning, tomato sauce, and beef stock. Stir, season to taste, reduce heat, and let it simmer covered for 20–25 minutes.

 

Make the Salsa:

Mix tomatoes, red onion, bell pepper, jalapeño, cilantro, and lime juice in a bowl. Season with salt and pepper.

 

Assemble:

Slice sweet potatoes open lengthwise, fluff with a fork if desired, and top with the taco beef mixture. Add fresh salsa on top.

 

Serve:

Garnish with extra cilantro and a squeeze of lime juice. Enjoy!

Sweet potato taco boats are your new meal obsession. #shorts #diabetesfood

Notes

  • Make Ahead: Bake sweet potatoes and prep beef filling 2–3 days in advance. Store separately and assemble when ready to eat.
  • Customize: Swap ground beef for ground turkey, chicken, or black beans for a plant-based version.
  • Low-Carb Option: Use roasted zucchini boats or bell peppers instead of sweet potatoes for an ultra-low-carb variation.
  • Cut down on the cooking time by microwaving your potatoes for 5 minutes, and then baking them. for 25-35 minutes. It will help the oven cook them all the way through faster.
  • Prep Time: 15 minutes
  • Cook Time: 60 minutes
  • Category: Dinner
  • Method: Baked + Stovetop
  • Cuisine: Mexican-Inspired

Nutrition

  • Serving Size: 1 potato
  • Calories: 299
  • Sugar: 10.6 g
  • Sodium: 327.9 mg
  • Fat: 3.7 g
  • Saturated Fat: 1.8 g
  • Carbohydrates: 37.6 g
  • Fiber: 6.6 g
  • Protein: 28.9 g
  • Cholesterol: 67.8 mg

Easy Diabetes-Friendly Breakfast Idea: High-Protein Potato Cheese Omelette

Health Coach Insight: Why This Omelette Supports Blood Sugar Stability

As a board certified health coach, I’m always looking for meals that help my clients feel full, satisfied, and energized—without triggering glucose spikes. One diabetes-friendly recipe I recommend is the High Protein Potato Cheese Omelette, which truth be told, I’m always looking for those same things for myself!

Top-down view of a folded potato cheese omelet garnished with red onion, chopped parsley, and chili flakes on a gray plate — a high-protein, diabetes-friendly breakfast option.

This diabetes-friendly Potato Cheese Omelet is one of my go-to recommendations for a high-protein breakfast that works with your body, not against it.

The combination of eggs and cheese provides a steady protein base, while the thinly sliced potatoes—when portioned and prepared correctly—deliver slow-digesting carbohydrates and even some resistant starch if pre-cooked and cooled.

For those of you tracking meals in your Glucose Guide Diabetes Food Diary, this dish fits beautifully as a balanced morning meal or brunch.

You’ll get high satiety and minimal post-meal crashes, making it easier to maintain consistent energy throughout the day.

Blood Sugar Benefits: Nutrient Highlights for Glucose Control

Nutrient FocusBenefits
Protein (Eggs & Cheese)Helps reduce glucose absorption rate and supports muscle maintenance
Resistant Starch (Potatoes)Especially when cooled—helps improve insulin sensitivity
Fiber & Antioxidants (Onion, Parsley)Support digestion and reduce inflammation
Healthy Fat (Olive Oil)Slows gastric emptying, keeping blood sugar more stable

Meal Tracking Tip: Using the Glucose Guide Food Diary with This Recipe

Log this recipe as:
Meal: Breakfast/Brunch
Proteins: Eggs, mozzarella
Carbs: Potatoes (12 oz split between 2 servings)
Fats: Olive oil, cheese
Fiber Add-Ons (optional): Add a cup of greens on the side for extra fiber and nutrient density

Be sure to note the preparation method (sautéed, covered cooking, minimal oil) and how you feel post-meal—energy, satiety, and mood.

Over time, these patterns help us personalize your plan for better blood sugar stability.

Serving Strategy: Pairings for a Balanced Plate

Angled view of a blood sugar-friendly potato cheese omelet served on a plate with caramelized red onions and parsley, ideal for a diabetes-conscious brunch.
  • Add a side of mixed greens or arugula tossed in olive oil and lemon for fiber and freshness
  • Include half an avocado for additional healthy fats and potassium
  • Serve alongside a glass of infused water (like cucumber mint) instead of juice to stay hydrated without added sugars
  • Make it a complete brunch by adding berries (low glycemic) on the side for a sweet touch

🧠 Customizing your Omelette for Your Needs

Can I substitute sweet potatoes?
Yes—sweet potatoes are lower glycemic and higher in antioxidants. A great option if you prefer a naturally sweeter flavor and slower carb absorption.

Is this good for prediabetes or weight management?
Absolutely. The macronutrient balance makes this ideal for blood sugar regulation and appetite control, both key in managing prediabetes and supporting healthy weight.

Can I meal prep this recipe?
Yes! This omelet stores well. Let it cool, then refrigerate in a glass container. Reheat gently and enjoy within 2 days. It’s also easy to portion out for your food diary.

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High-Protein Potato Cheese Omelette


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Mila Clarke
  • Total Time: 25 minutes
  • Yield: 2 servings
  • Diet: Diabetic

Ingredients

  • 1 tbsp olive oil
  • 1 red onion, peeled & sliced
  • 12 oz (340g) potatoes, thinly sliced
  • 6 eggs
  • 0.15 oz (4g) fresh parsley, chopped (reserve a few leaves for garnish)
  • 2.8 oz (80g) mozzarella, shredded
  • ¼ tsp chili flakes
  • ½ tsp garlic powder
  • Salt & pepper, to taste


Instructions

  1. Heat 1 tbsp olive oil in a skillet over medium heat. Add sliced onion and cook for 3–4 minutes until soft. Remove and set aside.
  2. In the same pan, add thinly sliced potatoes. Cook about 3 minutes per side until golden brown and tender. Season lightly with salt and pepper.
  3. In a bowl, whisk the eggs. Stir in cooked onion, chopped parsley (reserving some for garnish), garlic powder, chili flakes, salt, and pepper.
  4. Pour the egg mixture over the potatoes in the skillet. Cover and cook on low for 3 minutes or until the eggs are mostly set.
  5. Carefully flip the omelet using a spatula or by inverting onto a plate and sliding it back into the pan.
  6. Sprinkle mozzarella on top, cover again, and cook for 2 minutes until the cheese melts.
  7. Fold in half, garnish with remaining parsley, and serve warm.
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast, Brunch, Blood Sugar Balance
  • Method: Stovetop
  • Cuisine: Mediterranean-Inspired

Nutrition

  • Serving Size: 1
  • Calories: 484
  • Sugar: 6.6 g
  • Sodium: 540 mg
  • Fat: 21.6 g
  • Saturated Fat: 5.8 g
  • Carbohydrates: 37.5 g
  • Fiber: 6.4 g
  • Protein: 35.4 g
  • Cholesterol: 565.1 mg

Rise and Regulate: A Morning Routine Guide for People with Diabetes

Picture this: your eyes crack open, you reach for your phone (I know you do – I do it it, too), and before you’ve even brushed your teeth, your blood sugar is already doing its own thing.

Mornings can be chaotic—socks never match, coffee spills, pets demand breakfast before you do—but if you’re living with diabetes, that first hour of the day can truly set the tone for your blood sugar and your sanity.

So let’s talk about what actually matters when it comes to diabetes and morning routines.

First Things First: What Should You Do Right After Waking Up?

Before your feet hit the floor, take a deep breath and remember—you’re in charge today. Here’s what a solid diabetes-friendly morning routine might look like:

  1. Hydrate. A glass of water first thing can help get your digestion, circulation, and metabolism moving.
  2. Check your blood sugar (more on that below).
  3. Move your body. Even light stretching or a 5-minute walk boosts insulin sensitivity.
  4. Plan your breakfast with intention. Don’t forget that Glucose Guide Food Diary can help you put your meals together.

What’s a Normal Blood Sugar Level When You Wake Up?

In general, most guidelines suggest that fasting blood glucose should fall between 80–120 mg/dL¹. If you’re consistently waking up above that range, it could be related to hormones like cortisol and growth hormone triggering something called the dawn phenomenon²—a natural rise in blood sugar in the early morning hours.

Not your fault, just your liver getting a little too excited.

When Should You Check Your Blood Sugar in the Morning?

Ideally? Within 15–30 minutes of waking up. Before coffee, before breakfast, before your brain starts making to-do lists.

This gives you a true fasting blood sugar reading—unaffected by caffeine, movement, or stress scrolling through the news. CGM users: yep, you too. It’s still good to anchor your day with a known number.

Your first reading of the day is a great baseline, so make sure you’re paying attention to how you start the day.

What Should You Eat for Breakfast?

Text on deep purple background with a white flower symbol: “If your toast or oatmeal sends your numbers to the moon, it’s not a personal failure. It’s a test result. Adjust accordingly.”

Your goal is stable energy and steady blood sugars. That means building breakfast around balanced macros: complex carbs, protein, fiber, and healthy fats.

Here’s a basic formula:

  • Complex carb (like oats, sweet potato, or fruit)
  • Protein (like eggs, yogurt, or tofu)
  • Healthy fat (like chia seeds or avocado)

Example Combos:

  • Oatmeal with chia seeds, almond butter, and cinnamon
  • Whole grain toast + scrambled eggs + avocado
  • A tofu scramble with spinach and salsa
  • We have lots of diabetes-friendly breakfast recipes that we’ve tested on blood sugars.

Research backs this up: one study found that a high-protein breakfast improved post-meal blood sugar and reduced hunger later in the day³. So, yes—protein is your new breakfast ride-or-die.

What’s a Normal Blood Sugar After Breakfast?

Most clinical guidelines recommend keeping blood sugar under 180 mg/dL 1–2 hours after a meal⁴. If you’d like to keep your ranges tighter, you’ll want to aim for 140 mg/dL or lower.

If you’re consistently above that, it may be time to tweak your breakfast ingredients or portion sizes—or talk with your healthcare team about timing or dosing of medications.

Pro tip: tracking these post-breakfast patterns for just one week can tell you a lot about what foods work best for your body.

Final Thoughts From Your Health Coach

A pink coffee mug sits beside an open book on a wooden table. Overlayed text reads: “You don’t need a perfect morning. You just need a purposeful one.” The Hangry Woman logo is included below the text.

You don’t need to become a morning person overnight. But even small adjustments—like starting with water, checking your blood sugar consistently, and eating a protein-rich breakfast—can lead to better days and steadier numbers.

Mornings are your reset button. Press it with purpose.

References

  1. American Diabetes Association. 6. Glycemic targets: Standards of Medical Care in Diabetes—2024. Diabetes Care. 2024;47(Suppl 1):S113-S122. doi:10.2337/dc24-S006
  2. The dawn phenomenon and the Somogyi effect – two phenomena of morning hyperglycaemia. PubMed. Published 2011. https://pubmed.ncbi.nlm.nih.gov/21717414/
  3. Jakubowicz D, Wainstein J, Landau Z, et al. High-energy breakfast with low-energy dinner improves hyperglycemia and weight loss in type 2 diabetes. Nutrients. 2021;13(3):861. doi:10.3390/nu13030861
  4. American Diabetes Association. 2. Classification and diagnosis of diabetes: Standards of Medical Care in Diabetes—2024. Diabetes Care. 2024;47(Suppl 1):S16-S38. doi:10.2337/dc24-S002

Is Type 2 Diabetes Your Fault? A Nutritionist Explains

Understanding the Many Causes of Type 2 Diabetes

Is type 2 diabetes your fault? As a nutritionist and board-certified health and wellness coach (and someone who has personally faced a diabetes diagnosis), I want to start by saying no, it’s not your fault.

Type 2 diabetes develops because of a mix of different factors in your life and body.

Some of these factors are in your control, but many are not. For example, family history and age can play a big role in your risk, and you can’t change those. The causes of type 2 diabetes are complex – it’s a combination of genetic factors and lifestyle factors.

You might have heard that being overweight or eating “too much sugar” causes diabetes.

While weight and diet can influence your health, they are only part of the picture.

Genetics are huge: researchers have found more than 150 genes linked to type 2 diabetes1. In fact, if one of your parents has type 2 diabetes, your own risk of developing it is about 40% (and even higher if both parents have it). 2

You can’t change your genes, and you shouldn’t blame yourself for them. Things like ethnic background or having conditions like PCOS (polycystic ovary syndrome) can also increase your risk. These are not things you chose or caused.

On the other hand, certain habits can reduce your risk or help manage diabetes – for instance, being active regularly and eating a balanced diet can improve blood sugar control.

The key point is that type 2 diabetes isn’t caused by one single thing you did. It’s an imbalance in how the body handles insulin and blood sugar, shaped by many influences over time.

Some you can work on (like getting exercise a few times a week), and others you simply inherited. So if you’re wondering whether you “gave yourself” diabetes, please be kind to yourself: it’s not so simple, and it’s not a personal failing.

I remember when I was first misdiagnosed with type 2 diabetes in my twenties – I went home and cried, convinced that I had ruined my health through some fault of my own.

But as I learned more, I realized that my body had been heading toward diabetes due to things beyond my immediate control (like beta cell destruction and diabetes autoantibodies and including a family history and an underlying condition that caused insulin resistance. A lot of what I thought was “my fault” turned out to be my body’s unique makeup.

Your body is unique, too, and you didn’t choose to have diabetes. Realizing this is the first step to letting go of unnecessary shame and focusing on caring for yourself.

The Stigma of Type 2 Diabetes: Blame and Shame

If you have type 2 diabetes, you might have felt judged or guilty about it.

Unfortunately, there’s a strong stigma around type 2 diabetes in our society. People often mistakenly assume that anyone with type 2 “brought it on themselves” by being lazy or overeating.

This stereotype is hurtful and inaccurate. It ignores all those other factors (like genetics or medical conditions) that can lead to diabetes.

The Centers for Disease Control and Prevention (CDC) even notes that diabetes stigma comes from the false idea that poor choices are the sole cause, without considering family history or other factors3.

The result of this stigma is that many people with type 2 diabetes feel blame and shame – sometimes from others, and often even more from themselves.

Research shows stigma can leave people feeling excluded or judged and can make them blame themselves for having the condition. 4

You might think, “If only I had eaten better or exercised more, maybe I wouldn’t have diabetes,” and end up feeling like you failed.

I’ve heard these feelings from clients I coach, and I’ve felt them personally. When I was first diagnosed, I was so ashamed that I didn’t even want to tell anyone I had diabetes. I was afraid people would think I had done something “wrong” to cause it.

But here’s what I tell myself and my clients now: having type 2 diabetes is nothing to be ashamed of. Feeling guilty or hiding your condition only makes it harder to take care of yourself.

Diabetes is a medical condition – it does not mean you are bad or lazy. In fact, blaming and shaming people for diabetes is not just unkind, it’s counterproductive.

Internalizing this blame (feeling shame and guilt about yourself) can harm your mental health and even interfere with taking care of your diabetes. It can make you avoid checking your blood sugar or skip appointments because you’re afraid of judgment.

Let’s replace that shame with understanding and support. If someone ever makes you feel like your diabetes is your fault, remember that they are misinformed.

And if you’ve been blaming yourself, I invite you to give yourself grace. You didn’t ask for this illness. What matters now is how you move forward and manage it, and you don’t have to do that alone.

In my own journey, I eventually opened up about my diagnosis on my blog. The outpouring of support and the number of people saying “me too” was overwhelming. It made me realize I wasn’t alone and I certainly wasn’t a failure. Whatever you’re feeling, others with diabetes have felt it – and you deserve compassion, not blame.

Remission vs. Reversal: It’s Not as Simple as It Sounds

You might have heard people (or even doctors or ads) talk about “reversing” type 2 diabetes. Some folks claim that with a special diet, supplement, or weight loss program, you can cure type 2 diabetes. As a health coach, I often get asked: “Can I reverse this? Can I make it go away completely?”

The reality is a bit complicated. There is no outright cure for diabetes at this time. However, people with type 2 diabetes can sometimes reach remission.

Remission means your blood sugar levels return to a normal (non-diabetic) range without needing diabetes medications.

This is an amazing achievement and can greatly improve your health. But remission doesn’t mean your diabetes is completely gone forever. It’s not like it never existed or that you can forget about it. Think of it like cancer going into remission – you have to stay vigilant, because it could come back.

In fact, diabetes experts agree that the term “reversal” isn’t the best way to describe this situation.

The American Diabetes Association and other major organizations prefer the term “remission.”5 Why?

Because saying “reversed” or “cured” can be misleading. It suggests the diabetes is 100% gone and will never return, which isn’t the case if someone falls back into unhealthy habits or if their body’s predisposition kicks in again.

If a person in remission starts to eat a very high-carbohydrate diet again or regains weight (or even just as they age), their blood sugar can rise back to diabetic levels.

That’s why doctors talk about remission – it implies you need to keep up the healthy changes to maintain it.

Also, remission isn’t easy or even possible for everyone with type 2 diabetes.

You might see success stories online of people who got their A1c (average blood sugar) down to normal without meds.

Those stories are inspiring, but remember that every individual is different. Research shows that not everyone can achieve remission, and even for those who do, it might not last forever.

In clinical studies, people who achieved remission usually went through very intensive programs – like a strict diet under medical supervision, significant weight loss, or even bariatric surgery. Those are big undertakings!

In real life, it can be much harder to replicate those results without a lot of support.

I’ve had clients ask me, “Did I fail because I haven’t reversed my diabetes?” Absolutely not! Managing diabetes is not all-or-nothing.

Improving your blood sugar and health is incredibly valuable, whether or not you reach full remission. Some people can reduce the amount of medication they need, others keep steady with the same regimen – these are all wins.

There’s no quick fix or magic cure, and that’s okay. Don’t get discouraged by bold claims you see online. If something sounds too good to be true (“never test your blood sugar again!” or “throw away your meds in 2 weeks!”), approach it with caution.

Sustainable changes and working with your healthcare team is the safest way to better health.

Remember, your worth is not measured by achieving remission. Any positive step you take – like changing your breakfast to be lower in carbs, or walking a little more each day – is progress to be proud of.

Focus on feeling better and improving your health, not on the label of “reversed” or “not reversed.” You’re not a failure if you need medication or if your diabetes remains a part of your life.

Most people with type 2 diabetes will manage it for life, sometimes with ups and downs. And that’s okay! You’re doing what you need to do to take care of yourself, and that’s something to celebrate.

Type 2 vs. Type 1: Why Comparing “Who Has It Worse” Doesn’t Help

Another source of confusion (and sometimes stigma) is the comparison between type 1 and type 2 diabetes.

You might have heard people say things like “At least you don’t have the bad kind of diabetes” or “Type 2 is the worst kind.” There’s a lot of misunderstanding in those statements. The truth is, type 1 and type 2 are different conditions with similar impacts – neither is “better” or “worse” than the other in a way that matters to the people living with them.

People with type 1 must take insulin every day to live, because their pancreas isn’t producing it. Type 2 diabetes, on the other hand, typically develops in adults (though more kids are getting it now too) and involves the body not responding to insulin properly (insulin resistance) and often not making enough insulin over time.

People with type 2 might manage with lifestyle changes and pills at first, and some eventually need insulin as well.

Both types are serious and require careful management. Saying one is “worse” doesn’t really make sense. If type 1 isn’t managed, a person can get very sick very quickly (high blood sugar in type 1 can cause a dangerous condition called ketoacidosis).

If type 2 isn’t managed over time, it can lead to complications like heart disease, nerve damage, or kidney problems. Both types can lead to complications if not treated properly, and both can be managed and lived with successfully with the right care. Neither type is a “walk in the park.”

I have a unique perspective because I was originally diagnosed with type 2, but later found out I actually have a form of type 1 (LADA – latent autoimmune diabetes in adults). I’ve lived with aspects of both worlds. And let me tell you, no one “has it easy” with diabetes.

My friends with type 1 face things I didn’t, like dosing insulin from day one and worrying about low blood sugar often. My friends with type 2 face challenges like dealing with stigma and the assumption that they did something to “deserve” diabetes.

Instead of debating which type is worse, we should focus on supporting everyone with diabetes.

Comparing struggles can make people feel like their pain isn’t valid – and that’s not fair. If you have type 2, you shouldn’t feel like your condition is dismissed as “not serious” or conversely feel like you’re being judged as having the “bad kind.”

If you have type 1, you shouldn’t feel like people minimize what you go through either.

All types of diabetes are challenging, and all people with diabetes deserve empathy and care.

The bottom line: diabetes is hard, period. It’s not a competition.

Let’s not pit type 1 and type 2 against each other. Each person’s experience will be different, but we’re all in the same larger community and can understand the dedication it takes to manage this disease.

Finding Support and Moving Forward

Managing diabetes can feel overwhelming, especially with all the misconceptions out there. The good news is, you don’t have to do it alone. In fact, getting support can make a huge difference in how you feel and how well you manage your blood sugar. Here are some ways to find the help and encouragement you deserve:

1. Consider Health Coaching or Education: Working with a Board Certified diabetes health coach or educator can provide you personalized guidance and moral support. A health coach (like myself) can help you set realistic goals, navigate day-to-day challenges, and celebrate your progress.

Coaching is all about you – your goals and what works in your life. There’s evidence that health coaching can truly help people with type 2 diabetes: one study found that after 6 months of working with a coach, people had a significant drop in their A1C (a measure of blood sugar control) and improved their eating habits.6

Coaches don’t replace your doctors, but they add a layer of support that can keep you motivated and on track. Personally, I’ve seen my clients gain confidence and make sustainable changes through coaching. They often tell me it feels great to have someone in their corner, rather than trying to figure everything out alone.

2. Use Helpful Tools (like a Glucose Guide): Keeping track of what you eat and how it affects your blood sugar can be really enlightening. Some people use a food diary or apps to log their meals and glucose readings. Find a system that isn’t too burdensome for you – even jotting down notes about meals and moods can help you see patterns.

I actually created a resource called The Diabetes Food Journal for this very purpose. Glucose Guide is a free web and mobile app that offers diabetes meal tracking, coaching, resources, recipes, and a supportive community for people looking for help managing diabetes. (I made it with love as someone living with the condition, and it’s free to join.)

Using a tool like this can turn managing diabetes from a confusing chore into a more guided experience.

For example, in the app you can track your meals and blood sugar, and even get tips or recipe ideas.

Whether you use Glucose Guide or another method, having a “glucose guide” (i.e. a structured way to track and learn about your blood sugar) can empower you.

It’s less about “monitoring for mistakes” and more about learning what works for your body.

3. Join a Supportive Community: Connecting with others who understand can ease that loneliness or shame you might feel. This could be an in-person support group, a diabetes community online, or even a Facebook group. Sharing experiences, tips, and just venting with people in the same boat reminds you that you’re not alone (and that needing help or having a tough day is completely normal).

On the Hangry Woman platform, for instance, we have the Glucose Guide Community – a free online community where members swap stories and encouragement daily.

Find a community that feels positive and safe for you. Sometimes just reading others’ posts about their day with diabetes can make you feel seen and understood.

4. Educate Your Friends and Family: Stigma often comes from lack of knowledge. If you have people close to you who don’t “get it” about diabetes, consider sharing some of what you’ve learned with them.

You could show them this post or explain that “Hey, my diabetes isn’t because I ate too much sugar. There are a lot of factors, like genetics, that you might not know about.”

Bringing loved ones into your journey can help them support you better. You don’t have to turn into a diabetes professor overnight – even a simple conversation can open someone’s eyes.

And if someone is truly negative or unsupportive despite your efforts, remember that you get to set boundaries to protect your mental health.

5. Be Kind to Yourself: Support isn’t just external – it’s also about how you treat yourself. Talk to yourself as you would to a good friend. If a friend was diagnosed with diabetes, would you blame them? Of course not! You’d probably reassure them that it’s not their fault and that they can handle this.

You deserve the same kindness from yourself. Celebrate small wins (like taking a walk, or saying no to that second slice of cake, or even just getting through a rough day). And when things don’t go perfectly – maybe your blood sugar was high this morning, or you’re not losing weight as quickly as you hoped – don’t beat yourself up.

Diabetes management is a long journey with ups and downs. What matters is that you keep going and get the support you need along the way.

Final Thoughts: Type 2 diabetes is NOT your fault. It’s a condition that happens due to a mix of genes, environment, and yes, some lifestyle aspects – but no one decides to have diabetes, and no one should be made to feel ashamed of it.

Instead of asking “Who’s to blame?”, let’s ask “How can we manage this and live the healthiest life possible?”

I hope this post has made you feel a little more informed and a lot more understood.

If you take away one thing, let it be this: You are not a bad person because you have type 2 diabetes.

You’re simply a person who has a challenging condition, and you’re doing your best to deal with it. And that is something to be proud of. With knowledge, support, and self-compassion, you can thrive with diabetes.

You’ve got this. And if you ever feel lost or down, remember that there’s a whole community (myself included) ready to help you back up. You are never alone in this journey.

References

  1. Largest and most diverse genome-wide association study of type 2 diabetes reveals new genetic factors. @Broadinstitute. Published February 19, 2024. https://www.broadinstitute.org/news/largest-and-most-diverse-genome-wide-association-study-type-2-diabetes-reveals-new-genetic-0
    ↩︎
  2. Centers for Disease Control and Prevention. National Diabetes Statistics Report, 2022.
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  3. Stigma in Diabetes: A Guidebook for Healthcare Providers. diaTribe Foundation; 2022. ↩︎
  4. Browne JL, Ventura A, Mosely K, Speight J. “I call it the blame and shame disease”: a qualitative study about perceptions of social stigma surrounding type 2 diabetes. BMJ Open. 2013;3:e003384. ↩︎
  5. American Diabetes Association. Standards of Medical Care in Diabetes—2024. Diabetes Care. 2024;47(Suppl 1):S1-S316. ↩︎
  6. Wolever RQ, Dreusicke M, Fikkan J, et al. Integrative health coaching for patients with type 2 diabetes: a randomized clinical trial. Diabetes Educ. 2010;36(4):629-639. ↩︎
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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Picture of Mila Clarke, MS, NBC-HWC

Mila Clarke, MS, NBC-HWC

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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