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Your Diabestie Episode 5: This diabestie helps you stay on top of your diabetes management

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Mila Clarke, MS, NBC-HWC

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Your Diabestie Podcast Episode 5 | Staying accountable with diabetes management.

Mila Clarke: Welcome back to your diabestie. I’m your host Mila Clarke. I live with Latent Autoimmune Diabetes in Adults and today’s podcast. I am just So thrilled so excited to have one of the most inspiring people that I know on the podcast today. Her name is Kylene Redmond, and you might know her as black diabetic girl and she’s not just living with diabetes, but she thrives with it and she accepts The Challenge and she is also just a shining example of resilience and a great encourager and accountability Partners. I am just so happy to have her here. I know that you guys are gonna enjoy this conversation so much so welcome Kylene.

Kylene Dyana blackdiabeticgirl: thank you I am excited to be here.

Mila Clarke: Me too. I’m so excited to have you I think this is gonna be such a fun conversation for us just as friends knowing each other, but Public sharing our personalities with the audit and…

Kylene Dyana blackdiabeticgirl: Yeah.

Mila Clarke: just talking about why diabetes is important to us. So I want to kick off by you talking about your experience with diabetes and your story.

Kylene Dyana blackdiabeticgirl: Don’t okay. those are all I have heard the story already. I apologize, but there are plenty of people that haven’t heard it. So we’re gonna run it down. So Of course. I actually said of course because I feel like it’s everybody’s story now, but unfortunately I was diagnosed this type 2 after let’s see of hospital stays. come to find out I’m actually type one life absolutely did a shift because I was diagnosed in adulthood and 29. I’m living it up, right, so everything that a 29 year old was doing it was me and to then have to reprogram life.

Kylene Dyana blackdiabeticgirl: And a manner of paying attention to everything that you have to do to take care of yourself. it definitely didn’t come easy. Of course, you’re learning new things, So definitely didn’t come easy, but it is absolutely Easier now thankful for technology. First of all thankful for the correct diagnosis, for technology thankful for access to everything. I need to manage this disease and then quadruple thankful for The community and…

Mila Clarke: Yeah.

Kylene Dyana blackdiabeticgirl: my circle of my diabetes and those women in that space that make living with this disease.

Kylene Dyana blackdiabeticgirl: A lot easier. Sometimes you feel like you don’t even have it when you have the right people in that space that make it all better.

Mila Clarke: For I can’t stress enough how important it is to just find a support community of friends because you’re part of my friends with diabetes support community and…

Kylene Dyana blackdiabeticgirl: right

Mila Clarke: beyond our lives with diabetes we talk about everything which I think so funny and…

Kylene Dyana blackdiabeticgirl: Yeah.

Mila Clarke: we actually all met four of us met last year for the first time despite knowing each other for is online and it was literally like we had never not known each other it was wildest thing and

Kylene Dyana blackdiabeticgirl: What? It was a reunion. It was like we haven’t seen each other in a while. And finally we’re all in the same space it was literally just like a girlfriend’s trip…

Mila Clarke: Yeah.

Kylene Dyana blackdiabeticgirl: where it was like, okay everybody we have finally found time on the calendar get together and…

Mila Clarke: Yeah.

Kylene Dyana blackdiabeticgirl: it wasn’t awkward. we had a time like we always

Mila Clarke: And I think it was like we went all out to dinner together and we had realized my God, this is actually the first time we’re all in this room together. That’s really weird because it doesn’t feel like that.

Kylene Dyana blackdiabeticgirl: that It doesn’t so for those of you who do not, have that support group. don’t be afraid to start those conversations or whatever social platform whatever event. You are, another one of my besties I met her at an actual JDRF conference. I was there with another girlfriend and she just walked up to us. I know you cannot sit with you guys and we have been the best of friends literally sense and it’s been

00:05:00

Kylene Dyana blackdiabeticgirl: Years since then my other bestie that everyone also knows Tiara and I have talked online again for years with me and me and Sierra met in the middle of covid in Miami. We both flew to my Miami and we were like, hey girl. Hey, what’s up? And if you follow us you see how often me and see us together. So it’s just like what I love about it is it’s not just diabetes. Right like you mentioned, we talk about everything like literally everything and nothing all at the same time. It can literally just be a picture a screenshot but then also that friendship so we’re blessed I will say, we’re definitely blessed.

Kylene Dyana blackdiabeticgirl: Diabetes brought us together, but the Friendship is what keeps us all locked in.

Mila Clarke: Yeah, yeah that makes my heart. So happy it’s so cool. Because I think in my life, I’ve never really had good girlfriends. I have my one best friend that I’ve known since we were 10 years old and that friendship and that bond is so special but then as an adult it’s just so hard to make friends. So right being able to find a good circle of people that literally I had not heard your voices.

Kylene Dyana blackdiabeticgirl: 

Mila Clarke: I only seen pictures of you or talked with you on Instagram and then to actually be able to come together in person and it be just like the best time is something that’s just so special and that I wish for everyone with diabetes that they find that Circle or that community that really uplifts them like that and it’s like you’re far away you’re in different time zones, but you never miss a Beat.

Kylene Dyana blackdiabeticgirl: That is so true. Y’all can’t have my besties out. I’m keeping that we locked in with you right now in there. But I literally second everything in Mila said Final find them. It doesn’t matter where they live. They do not have to be in these same state, you guys can plan to meet up somewhere. We met out of the country, right? we didn’t even meet in the United States.

Mila Clarke: Yeah.

Kylene Dyana blackdiabeticgirl: We met in another country so it can definitely be done and I wish you guys and I hope that you can find that supports system that friendship that bond that or The Brotherhood whatever that looks like for you. I wish it for you.

Mila Clarke: Yeah, that’s so beautiful. I love that and then shifting focus a little bit. So I consider you the queen of accountability. I will wake up from my nice little sleep and I will have a message from Kylene at five in the morning. That’s like hey, you should take this Peloton ride, and I love it because I’m like, I don’t want it disappoint her. So I have to make some time today I think it’s so wonderful how you use accountability as a source of diabetes management and kind of using that Circle and community that you have to both encourage others, but also encourage yourself and so I’d be curious to know how do you find your accountability partners? And how do you up with them?

Kylene Dyana blackdiabeticgirl: 

Mila Clarke: How do you ask someone to be your accountability buddy? And then actually make it a habit.

Kylene Dyana blackdiabeticgirl: so it’s really funny. So my very first accountability like workout Partners were two of my good girlfriends. we lived in the same place and we just always went to the gym together. So it clicked for us, right? We all move the same way. we talk trash in the same manner, so It just worked for us through the pandemic and everything, but their life happened. I moved in Tulsa one everybody relocated and then everybody kind of found.

Kylene Dyana blackdiabeticgirl: What worked for them with working out? So one of my good girlfriends while we are still the best of friends and we’re really good girlfriend still and we still hold each other accountable midnight that working out together was no longer. So, it was hard for me because I was very much a in-person gym worker out. I was not about virtual working out. My homegirl. Robin is a virtual and it’s killing it and I just had to dig into me and I’ve done everything, I have good friends and a trainer so I will work out with them love them and they are amazing trainers, but I feel like you have to find that real fit for you.

00:10:00

Kylene Dyana blackdiabeticgirl: and I believe that I found that home now one of my girlfriends used to tell me about this program each one and I joined it, but I have Did it? my first eight weeks and this second go round one. I started to pay attention more and one of the big things they stress is finding and accountability Partners everybody that me knows that I am why I am sweet and soft I am very much.

Kylene Dyana blackdiabeticgirl: That friend, I’ve never turn up friend. I’m that person like a sailor friend. I’m also that friend so finding people putting myself out there to meet new people wasn’t it? that’s not my thing, but I had a conversation with my very first accountability partners because we’re in a social club together and she was like, you just got to do it make the post find your track. Keep it moving. Those who are pellets on Riders know that there are some amazing Palatine groups.

Mila Clarke: then

Kylene Dyana blackdiabeticgirl: So I was actually in bgm and a woman put a post up about e2m and accountability partners and I was like, we already have because we already in the same space. Let’s do it. I still didn’t jump on it in that someone else mentioned that there was actually a bgm ish.

Kylene Dyana blackdiabeticgirl: E2m group and so I went and that group and those people out it was almost like us right like I found my tried because they cherish all of the telephone workouts,…

Mila Clarke: yeah.

Kylene Dyana blackdiabeticgirl: but they also followed the structure of each swim. And so one of the ladies was just like listen, I really need to take this serious. I’m looking for a couple accountability partners and in my mind, I was like, it’s gonna be fluff, everybody go strong first couple days. no and maybe five or six of us responded and then she said I’m closing off the comments. I don’t want this to be big none of it and we all click it’s funny because three of us live in the DMV the other two or three live Philly and other places, but we literally

Kylene Dyana blackdiabeticgirl: stand down and for one another and I never met these women right and literally yesterday. I was like, we run in the morning or I could sleep at and one girl was like now we sleeping in and the other lady pulled up and was like, no we not I don’t even know why y’all playing like we’re writing at 6:30 in the morning find a ride and we’re doing it and just those check is Constantly, help and so I believe of course, I do it with my friends you’all know? I’m quick to pop on my Apple watch and it’ll say somebody didn’t work out. I’m way to go or saying, it comes back to me we suggest rides and now Treads and whatever else right there is but I think for me what was really key was finding minded people across the board and

Kylene Dyana blackdiabeticgirl: The goals that I’m trying to achieve and they’re showing me like that. It’s okay to work on from home if that’s what you really want to do. But hey, if you want to go to the gym girl goes to the gym. And hope is work.

Mila Clarke: Yeah.

Kylene Dyana blackdiabeticgirl: And we’ve been holding this I call this my unofficial first round of each one because I’m really going in and…

Mila Clarke: Yeah.

Kylene Dyana blackdiabeticgirl: I have those people that are like, Why you’re on still looking like that? Why you staring that close?

Mila Clarke: 

Kylene Dyana blackdiabeticgirl: Why it is not close why that everything I do it.’all is what they do to me.

Mila Clarke: I absolutely love that and what I love about it is it comes from a loving place. it’s not a matter of trying to make you feel guilty or trying to make you feel like you didn’t do enough. It’s a matter of holding you to the commitments that you said you would make and being a loving friend and being like hey, I know you said that this is what you wanted to achieve. So let’s get it like What are you doing right now?

Kylene Dyana blackdiabeticgirl: no.

Mila Clarke: Why are you texting me?

Kylene Dyana blackdiabeticgirl: And what I love about it is none of them are diabetic, right and I always worry about working out or just being in that space with people who don’t typically understand what it is dealing with working out and…

00:15:00

Mila Clarke: Yeah.

Kylene Dyana blackdiabeticgirl: this morning. I’m enjoying Alex’s ride.

Kylene Dyana blackdiabeticgirl: Enjoying it and of course my blusher starter job. It’s like 82 and I’m really? It’s five minutes left in a ride. what are we doing? And it just kept dropping. So, of course, I hop off and do what I need to do and so is what we always check in after the ride. I’m like, yeah. So this is what happened. it was it what no, you’re making excuses or whatever like everyone was like I’m so proud of you for getting off of doing what you need to do. is there anything that you need? what do we need to do? What can we remind you to do? just that and it’s one thing when it comes from the people that live with it. They already get it or you’re Family, but when you get it from people who you’re just connecting with and they don’t.

Kylene Dyana blackdiabeticgirl: Live with it or there is not in their day-to-day. It’s something different and I was just like and they were like, I’m gonna do it again it like let me know we’ll do it again with you, we’ll pull up with you’ll do it again. guys Joshua. I want to do that because if you ever wrote, Ronald Alex It’s not for the funny and…

Mila Clarke: It is.

Kylene Dyana blackdiabeticgirl: I don’t do that again and they were in we locked in we’re in this and I was like, thanks guys. Probably next week, but still, thanks. So yeah, you gotta find. What works for you and it just helps me? Yeah, those people that what you doing. You’re gonna do it.

Mila Clarke: Yeah.

Mila Clarke: Encouraging by sharing this and so how do you get I would say the courage and the openness and the vulnerability to share your workout Journey with how negative people can be kind of in the online space.

Kylene Dyana blackdiabeticgirl: thankfully. I don’t deal with it like some of my friends do I don’t know I like to say that I’ve set the presidents and they know not to come over here in my space with that. but I will say this. For every troll or every negative comment. There are 10 positives and that’s who I do it for right we’re good. That’s so do I do it for myself? Yes, but those people are who I do it for so even when I’m second guessing myself, or I put something up and I’m like, maybe I want to delete that because I just don’t want to hear or how would it comes back to but then when I see that, my God, thank you so much for

Kylene Dyana blackdiabeticgirl: Sharing the highs and the lows of working out. That’s who I do it for. The trolls I really believe I swear I think that maybe they see me when they come for my friends and I’m like Hey, cuz they don’t really come for me in that space. Thank God knock on all of the wood. But I also know that the same way that I go home for my friends. I know that I have some friends tucked away. That will be like, I’m sorry. What’s your problem? But that’s their insecurities.

Mila Clarke: he

Kylene Dyana blackdiabeticgirl: That’s what they’re life is built behind they’re miserable and we’re not miserable. So we don’t entertain their company, but it’s I mean to be honest I do it. Because it’s someone else who was like me that needed to see.

Kylene Dyana blackdiabeticgirl: What to do that it is, okay more importantly that you can do it and then you can do it in this body size.

Mila Clarke: Yeah, I think that representation is incredibly important…

Kylene Dyana blackdiabeticgirl: So that’s yes.

Mila Clarke: because if you look on hashtag Fitness or hashtag Wellness, you don’t see us like we worked now and…

Kylene Dyana blackdiabeticgirl: Why?

Mila Clarke: we take care of our bodies, but we are not the poster women for or even I think about hashtags like T1. D looks like me and I went look at it yesterday for

00:20:00

Mila Clarke: Diabetes day and I really just had to close my phone because I was like, there’s not a single person on the explore page that looks like me or that is, dealing with diabetes in a similar capacity to me and it was just really interesting to me how those things show up and so why that representation is so important and…

Kylene Dyana blackdiabeticgirl: Yeah.

Mila Clarke: I know that and I’m gonna bring up a little sore spot. So, I’m sorry,…

Kylene Dyana blackdiabeticgirl: Okay.

Mila Clarke: but I think in 2020. There was a situation where a diabetes org and we can name them because everybody knows what happened but Jake RF posted, kind of a black lives matter sort of representation of black people with diabetes. They asked you all to be a part of it they wanted to use that likeness and wanted to share your stories but it came to actually defending you and putting their foot down and stop saying these really racist things commenters about people with diabetes who are black and dispelling the misbeliefs and misconceptions about diabetes. It was kind of like

Mila Clarke: Who do they really represent and…

Kylene Dyana blackdiabeticgirl: Yep.

Mila Clarke: who they want to represent? Because if you can’t defend us all and you can’t put your foot down about all of it, then you aren’t representative of us and our dollars matter just as much as anybody else is and so for you can you talk about ways that representation has positively shown up and things that you’ve been a part of that really just highlight that diverse stories and different stories are so important.

Kylene Dyana blackdiabeticgirl: So yes, everyone knows what happened with them. I will say this. my local chapter showed up while JDRF in a hole left us out there and did not protect us my local chapter what they reached out immediately and that’s DC and Baltimore and I’m not a part of Baltimore anything but they collectively reached out and we’re like, this is not okay. We are so sorry. This happened to you. No.

Kylene Dyana blackdiabeticgirl: Answer this day. They even make sure even when they invite me to things or they asked me to be a part of anything the first thing that they always say is if you’re not comfortable because of what happened. We understand for me. I appreciate that and I will always roll with the jet BC. Chapter and I always make that very clear that DC. I forgot what they call them now because PG County, but that my local chapter. I hang with them self because they always have made that they checked on me day one and everyone knows. What happened and who did and who didn’t they did? So there that is if you ever see me do anything with them. It’s because of those people there.

Kylene Dyana blackdiabeticgirl: and I think they get that we need as far as representation who else shares a story that I’ve personally worked with everyone already knows who I’m gonna say diversity and diabetes. Yeah. I know I get down with them. I do anything. Yeah.

Mila Clarke: Shout out to acquisha amazing organization if you don’t know about diversity.

Kylene Dyana blackdiabeticgirl: Balls, and if you do not please look them up. They are amazing. Just getting to know them and what they stood for made me want to work with them just and if you ever had a conversation with Casey and quisha together or separate they are Amazing and I just appreciate what they do and I really appreciate it when they reached out and they were like, hey we want to do this call for people for diabetics, but we don’t want to make it a specific type. We want it to be called insulin dependent folks. So anybody with insulin, please come and for me if you know me, that. I’m really big on.

Kylene Dyana blackdiabeticgirl: Advocacy for all not just a type. And so for me it was like I’m so like, of course, I’ll do this. And yes, let’s do it. And I like that, I appreciate that with them. I like that about them. I love that. They believe in Sharing diverse stories, no one looks the same because that is not one size fits on so I like that I roll with them for that. Then there’s some other folks, tandem does a good job with me and then of course, The people that put my face on a TV, I’ll always and forever love them for putting this. Young black girl on the TV screen and people’s doctors offices, right?

00:25:00

Mila Clarke: and my doctor’s office the nurse clothes the door and…

Kylene Dyana blackdiabeticgirl: May

Mila Clarke: I said I know her I was screaming I was like, my God, it’s guy just one of the most exciting things ever to see your friends represented there and just I can’t tell you, probably how many nurses have closed the door and you’ve been on the back of it

Kylene Dyana blackdiabeticgirl: What it is so crazy. I want everybody’s doctor’s door, but my own nor did my end don’t care like we were talking and I was like and guess what so I’m probably in your next comments and whatever he was like, that’s great. So let’s talk about your time and range nobody wait. Let me read hold on sir. I was like no you understand this is big. He’s like that is amazing. I’m proud of you timing range. Let’s talk about and I was like all right, then everybody else cares, but for that, I feel like no no, let me start over. For me with that. was

Kylene Dyana blackdiabeticgirl: Everything during the time of recording it and everything. I don’t think I realized how big of a deal it was going to be for others or for myself. it was an amazing time. I met new friends and saw people that looked like me and not just in shade but in size and everything, but once it hit the air the amount of messages from moms Who have young girls? I was in tears because it was just one of those. Finally they are excited to see someone that looks like them like Just a black girl but a dark skin black girl and just the amount of women that were like sis.

Mila Clarke: the

Kylene Dyana blackdiabeticgirl: Thank you

Kylene Dyana blackdiabeticgirl: Yes, thank you. And that was everything for me that it was one of those. All right, when my work is done not really done but my work is done here because we see each other now we got that representation and that part for me was everything and then just getting a messages and that people sending screenshots of the poses. And I didn’t even know that the posters were they send us stuff saying yeah, this is what you’re in or whatever and I didn’t get any of that. I got the commercial pieces, but I did not know about the pamphlets and the posters and so y’all started sending them to me and I was like no, I need one. I need one. I need one, but for me, I feel like for

Kylene Dyana blackdiabeticgirl: us brown girls It was everything and…

Mila Clarke: Yeah.

Kylene Dyana blackdiabeticgirl: think my screaming moment was when one of my homegirls send me a picture. Of me blown up I want to say it was a physician’s Conference of some sort and her fiance sent her the picture and she said, she was with him. I don’t remember but she sent this to me and she was like Look familiar, and I was done that was it for me. I was like They’re the Water Works and I know me I’m not a crier and I was like Yep. we’ve made it and for anyone that does not think that they are not We are represented like that was everything.

Kylene Dyana blackdiabeticgirl: But some places is their work still be done. Absolutely, but I believe that Some of these organizations have heard us. why you talking about me? I see you all posters, and it’s the various companies so regardless of where you want to Go to receive care and use this technology you’re seeing. other black and brown men and especially women shout out to my brothers, but especially women because We’re always left out. And so,…

00:30:00

Mila Clarke: Yeah.

Kylene Dyana blackdiabeticgirl: is how I felt about seeing I’m like, yes, look at my friend, so weird we may wait.

Mila Clarke: yeah, and I think that’s so important because it means that these products and these companies Also Serve us and…

Kylene Dyana blackdiabeticgirl: Yep.

Mila Clarke: we are a part of their customer base and we are just as deserving of those tools then People that are already highly represented. And so I think that’s the kicker. It’s like when we see ourselves in ads or on a billboard or on a giant poster. It’s not narcissism. It’s not like, my God, look at my beautiful face. It’s now people will know that these products are also for me and…

Kylene Dyana blackdiabeticgirl: Yep.

Mila Clarke: I won’t walk into a doctor’s office or sit at a nurse’s station. and have a conversation where it’s assumed that I can’t afford it or that I don’t need it or that I don’t want it or that it’s too overwhelming for me and like that. I think that’s the beauty of representation when you can see yourself.

Kylene Dyana blackdiabeticgirl: that’s

Mila Clarke: Know that for you. It’s not a special Club. It you’re not allowed to have you are a part of it, too.

Kylene Dyana blackdiabeticgirl: What?

Kylene Dyana blackdiabeticgirl: Yes, That’s it. you see you and your Hope was lost. You see you in if you haven’t found all of you found a glimpse of it because you see you and that. Flickers the light if not likes it, right. So

Mila Clarke: Kylene Kai my diversity. This has been the best conversation. We always have really good conversations, but I loved this one in particular, but I would love for you to tell people where you would like to be found and where they can catch up with you and if they’re lucky also get an accountability buddy, you said this is closed and you have enough new friends, but working. Where do you want to be found?

Kylene Dyana blackdiabeticgirl: so you can I’m old school. So I still roll tough tight with Instagram and it’s blackdiabetic.

Kylene Dyana blackdiabeticgirl: You can definitely find me on Instagram. Speak before you jump into my DMs though. That is a Peeve of guys just say, hey girl or Hi and then we can chatter up. I believe that everyone should have an accountability partners.

Kylene Dyana blackdiabeticgirl: And we can do something but I’m on Instagram. that’s my place to play.

Mila Clarke: Amazing and if you guys want to transcript and the video podcast of today’s episode you can go to diabesti pod.com. I’m pretty sure that’s the domain I bought I think whatever it’ll be posted in the show notes.

Kylene Dyana blackdiabeticgirl: if you want more to go listen and…

Mila Clarke: but

Kylene Dyana blackdiabeticgirl: follow and send it to your friends and come back for her next episode of whatever other amazing person she has Of course.

Mila Clarke: thank you so much. I appreciate you being here today.

Kylene Dyana blackdiabeticgirl: Thank you for having me and follow her app. Y’all go get on it because we do some accountability over there as well. So don’t get it.

Mila Clarke: we do everything. I thank you for plugging me.

Kylene Dyana blackdiabeticgirl: All Wait. No, we definitely do some accountability over there. Y’all out get it. It is friend. I know you want to give me my flowers and we are closing, but I have to give you yours because I don’t do anything by the butt. Madam you are a me zing and I truly truly. Love you from the bottom of my heart and I love everything that you are currently doing. And the things planned that you have to do in this diabetes space it is needed. We want and need it. And we are all proud of you. So y’all better download My Friends app y’all better download her podcast and y’all better listen to them. The app is free. don’t get on over there any free online?

00:35:00

Mila Clarke: It is great. No, it’s free anything what you can structure so you can decide…

Kylene Dyana blackdiabeticgirl: Look at that.

Mila Clarke: how to support however you’d like with whatever amount that you would like to give to help keep the app running and you get lots of cool perks for that. So

Kylene Dyana blackdiabeticgirl: Look at that, so y’all with that. All right.

Mila Clarke: All This is my podcast. Why’d you hijack it? All right. thank you.

Kylene Dyana blackdiabeticgirl: It was thank you for having me.

Mila Clarke: And thank you guys for listening. We’ll talk to you in the next one. Take care of yourselves. Bye.

Meeting ended

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Another serving?

Stovetop Lasagna: A Lower-Carb Comfort Food Option for People With Diabetes

January 6, 2026 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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Lasagna is one of those meals people often assume is “off limits” if they’re managing diabetes.

It’s layered, carb-forward, and traditionally built around a full box of pasta.

But here’s the thing I’ve learned as a nutrition professional and someone living with diabetes: it’s rarely the food itself that’s the problem—it’s the proportions.

This stovetop lasagna keeps everything people love about the dish—rich sauce, melty cheese, and savory protein—while dialing back the parts that tend to spike blood sugar. The result is a cozy, satisfying meal that works with blood sugar management, not against it.

Why This Lasagna Works Well for Diabetes

The biggest difference between this recipe and a traditional lasagna is pasta quantity.

Classic lasagna recipes often use 9–12 sheets of noodles layered throughout the dish.

This stovetop version uses just four sheets total, broken into pieces and distributed evenly through the sauce. That simple change significantly lowers the total carbohydrate load per serving while preserving the texture and experience of eating lasagna.

Instead of relying on pasta as the main structure, this recipe leans into:

  • Protein from ground beef, which helps slow digestion and supports steadier blood sugar
  • Fats from cheese and olive oil, which add satiety and help blunt post-meal glucose spikes
  • Tomato-based sauce, which provides flavor, antioxidants like lycopene, and a small amount of fiber

You’re not removing carbs—you’re right-sizing them, which is often a more realistic and sustainable approach for people with diabetes.

The Nutritional Benefits of Lasagna (Yes, Really)

Lasagna gets a bad reputation, but nutritionally speaking, it has a lot going for it when built thoughtfully.

Protein from meat and dairy supports muscle health and helps meals feel satisfying longer.

Dairy ingredients like ricotta and mozzarella provide calcium and help fat-soluble vitamins get absorbed into the body.

Tomato sauce contributes antioxidants, including lycopene, which has been linked to heart health—an important consideration for people with diabetes.

The challenge with traditional lasagna isn’t the ingredients themselves; it’s that the balance tends to tip heavily toward refined carbohydrates.

By shifting the ratio toward protein, fat, and sauce—and away from excess pasta—you keep the nutritional benefits while reducing the blood sugar impact.

How This Recipe Scales Down a Traditional Lasagna

This stovetop lasagna is a great example of scaling down without sacrificing satisfaction.

Instead of layering noodles edge-to-edge, the pasta is broken into large pieces and cooked directly in the sauce.

Each bite still includes noodle, but it’s no longer the dominant component. Cooking everything in one pan also allows the starch from the pasta to thicken the sauce naturally, so you get richness without needing extra ingredients.

Because the dish is made on the stovetop, it’s faster, easier to portion, and more adaptable.

Want more protein? Add it. Need a slightly smaller carb portion? Serve it with a vegetable side instead of garlic bread. This flexibility matters for people managing blood sugar day-to-day.

Comfort Food That Fits Real Life With Diabetes

Living with diabetes doesn’t mean giving up comfort food. It means learning how to build meals that feel good and support your health goals.

This stovetop lasagna proves that you don’t need extreme substitutions or carb elimination to enjoy familiar favorites. Sometimes all it takes is fewer noodles, better balance, and a willingness to rethink tradition just enough to make it work for real life.

If you’re looking for a lasagna recipe that’s cozy, satisfying, and more blood-sugar-friendly, this one earns a spot in regular rotation.

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Diabetes-Friendly Stovetop Lasagna

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Description

This is a lower-carb take on classic lasagna—not because carbs are bad, but because portioning matters. Instead of a full box of noodles, this recipe uses just 4 sheets, broken up and layered into the sauce so you still get that lasagna vibe without the carb overload.

Ingredients

Olive oil – 1 Tbsp | 15 ml

Wagyu ground beef – 1 lb | 454 g

Salt – 2 tsp | ~10 g

Italian seasoning – 2 tsp | ~4 g

Garlic powder – 2 tsp | ~6 g

Dried rosemary – 1 tsp | ~1 g

White onion, finely chopped – 1/4 medium | ~40 g

Garlic, minced – 5 cloves | ~15 g

Red sauce – 24 oz | 680 g

Ricotta – 1/2 cup | ~120 g

Fresh whole-milk mozzarella ciliegine – 5-6 balls | ~110 g, torn

Lasagna noodles – 4 sheets | ~55-60 g dry

Chopped parsley, for garnish

Optional: crema or cream drizzle

Instructions

  1. Heat a large, deep skillet over medium heat. Add olive oil.

  2. Add ground beef, salt, Italian seasoning, garlic powder, and rosemary. Cook until browned, breaking it up as it cooks.

  3. Add onion and garlic. Cook 2–3 minutes until soft and fragrant.

  4. Stir in red sauce and bring to a gentle simmer.

  5. Break lasagna noodles into large pieces and press them into the sauce so they’re mostly submerged.

  6. Cover and simmer 12–15 minutes, stirring occasionally, until noodles are tender. Add a splash of water if needed.

  7. Spoon ricotta over the top in dollops, then add torn mozzarella.

  8. Cover and cook 2–3 minutes until the cheese melts.

  9. Finish with parsley and an optional drizzle of crema.

A lower carb stovetop lasagna #easymeals #homecooked

Equipment

Notes

  • This recipe freezes very well. Make a portion, and then divide the rest for some easy, reheatable meals later on.
  • This recipe uses a jarred pasta sauce, so your macros may vary. Check the label to ensure your pasta sauce works for you. I used the Rao’s brand in this recipe.
  • Serve with a side salad, or roasted vegetables even more balance.
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/4 Pan
  • Calories: 415
  • Sugar: 7.7 g
  • Sodium: 1552 mg
  • Fat: 21 g
  • Saturated Fat: 7.9 g
  • Carbohydrates: 21 g
  • Fiber: 3.4 g
  • Protein: 35.9 g
  • Cholesterol: 89.7 mg

A Free, Flexible Meal Plan for Type 2 Diabetes (and Prediabetes) January 5-11

January 4, 2026 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. 

 

Get Your Meal Plan

Some weeks, the hardest part of eating well isn’t the cooking—it’s deciding what’s worth the effort. When every meal feels like a blood sugar experiment, decision fatigue hits fast. This is where a thoughtful plan can actually help.

This free type 2 diabetes meal plan was built to remove the mental gymnastics while still leaving room for choice.

It’s structured enough to support steadier blood sugars, and flexible enough to work in real life—especially if you’re navigating type 2 diabetes or prediabetes.

What makes this a healthy meal plan for type 2 diabetes

This isn’t a “cut everything out and hope for the best” situation. The meals in this week’s plan are designed around patterns that tend to support glucose stability:

  • Protein at every meal to help slow digestion
  • Fiber-forward vegetables to support smoother post-meal curves
  • Intentional carbs (not carb-free)
  • Healthy fats for satisfaction and staying power
  • Meals that don’t require a culinary degree or 3 hours of prep
  • Room to add in the foods you love.

Most importantly: nothing in this plan is meant to feel punishing. Food should feel supportive, not like a test you’re constantly failing.

A peek at the recipes inside this week’s plan

Here’s what you’ll actually be eating during the January 5 week—because “meal plan” means nothing if the food isn’t appealing.

These diabetes-friendly recipes are also built to be meal-prep friendly. So, if you like to make your food ahead, this is a helpful list.

Tofu Scramble with Spinach
A high-protein, low-carb breakfast that uses warm spices and leafy greens to create something hearty without heaviness. It’s a great option if eggs don’t work for you—or if you want a breakfast that keeps you full through the morning without a big spike.

Chia Pudding with Berries
Fiber-rich, prep-ahead friendly, and easy to customize. This one works well for prediabetes and type 2 diabetes because the fiber in chia seeds slows digestion and helps reduce glucose swings.

Baked Salmon with Asparagus
Simple, weeknight-friendly, and loaded with protein and healthy fats. This is the kind of dinner that supports blood sugar and feels like a proper meal, not a compromise.

Turkey Meatballs with Cauliflower Rice
Comfort food energy, minus the crash. These meatballs are protein-forward and pair well with cauliflower rice for a lower-carb, high-satiety dinner that still feels cozy.

Zucchini Noodles with Pesto
For anyone who’s been burned by sad “low-carb pasta,” this one surprises people. The pesto brings flavor and fat, while the zoodles keep things light and blood-sugar-friendly.

Almond Flour Pancakes with Berries
Yes, pancakes. Balanced with protein and fat so breakfast doesn’t send your glucose on a rollercoaster.

And throughout the week, snacks are kept simple—things like almonds, walnuts, pumpkin seeds, cucumber with guacamole—so you’re not constantly overthinking between meals.

Why this is a flexible meal plan (and not a rulebook)

You don’t have to eat these meals in order. You don’t have to eat every snack. You don’t have to “start over” if you swap a lunch or repeat a dinner you loved.

This flexible meal plan for type 2 diabetes is meant to be used—not followed perfectly. Repetition is allowed. Convenience is encouraged. Real life is assumed.

Want the full plan, recipes, and macro breakdowns?

The full January 5 weekly meal plan—including recipes, estimated macros, and daily totals—lives inside the Glucose Guide app.

You can view the weekly menu in the app:
👉 https://nutrition.glucoseguide.app/weeklymenu

Inside the app, you’ll be able to:

  • See the full week at a glance
  • Access recipes without scrolling through blog posts
  • Reference macro estimates when planning or logging meals
  • Build confidence around what balance actually looks like for you

If food has felt like the most stressful part of managing type 2 diabetes or prediabetes, this is your invitation to make it simpler—and a lot more enjoyable.

Frozen Vegetables: The Diabetes-Friendly Grocery Staple You Need

December 31, 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. 

 

Frozen vegetables don’t get enough credit.

They’re often treated like a backup plan, when in reality they’re one of the most reliable tools for eating well with diabetes—especially on busy, low-energy, or “I cannot deal with another decision today” days.

Here’s the truth I see over and over as a nutritionist and chef: consistency beats perfection.

Frozen vegetables help you show up consistently without adding stress, waste, or unrealistic expectations.

They’re picked at peak ripeness, frozen quickly to lock in nutrients, and they wait patiently in your freezer until you’re ready.

No pressure. No judgment. No slimy, moldy produce drawer needed.

Vegetables You Can Buy Frozen

You’ll find most of these year-round at any major grocery store.

Green Vegetables

These are workhorse veggies.

They’re low in carbs, high in fiber, and easy to pair with protein and fat for steadier blood sugar responses.

They work in stir-fries, sheet-pan meals, soups, pasta, eggs—pretty much everything.

Orange & Yellow Vegetables

These tend to be a little higher in natural carbohydrates, which doesn’t make them “bad.” It just means they shine when paired intentionally—with protein, fat, and fiber to slow digestion and smooth out glucose response.

Neutral & Savory Vegetables

These are excellent for bulking up meals without dramatically changing carb load.

Riced vegetables are especially useful for people who want flexibility—half rice, half cauliflower rice is a very normal, very realistic strategy.

Protein-Containing Veggies

  • Edamame (shelled or in pods)
  • Pea blends

Edamame deserves special recognition. It provides plant-based protein, fiber, and carbs in one neat package, which makes it incredibly useful for bowls, salads, and quick snacks.

Southern & Specialty Picks

  • Okra
  • Mixed vegetable blends
  • Stir-fry blends
  • Fajita vegetable mixes

Frozen blends are underrated. They remove multiple prep steps at once and make it easier to actually cook instead of ordering takeout because chopping feels like too much.

Why Frozen Vegetables Work So Well for Blood Sugar Support

From a diabetes nutrition perspective, frozen vegetables solve several real-world problems:

They’re predictable. You know exactly what you’re getting nutritionally, and portions are easy to measure or eyeball.

They reduce friction. Fewer steps between “I should eat something balanced” and “I am eating something balanced” matters more than most nutrition advice acknowledges.

They reduce waste. No guilt over throwing away produce you didn’t get to in time.

They’re accessible. Frozen vegetables are often more affordable and available than fresh produce, especially for people shopping on a budget or with limited grocery access.

And importantly: they help people eat more vegetables overall. That’s the win.

What to Watch For When Buying Frozen Vegetables

Not all frozen vegetables are created equal, but the rules are simple.

Look for plain vegetables with no added sauces or seasoning blends if you want maximum flexibility. Sauced versions aren’t wrong—they’re just less adaptable and sometimes higher in added sugars or sodium.

Check the ingredient list. Ideally, it should say one thing: the vegetable.

Steam-in-bag options can be helpful, but stovetop or oven reheating often gives better texture and flavor, especially if you’re adding oil, spices, or sauces yourself.

How to Use Frozen Vegetables Without Making Them Sad

Frozen vegetables don’t need to be boring. They just need heat, fat, and seasoning.

Roast them at high heat with olive oil, salt, and pepper.
Sauté them straight from frozen in a hot pan.
Add them to soups, stews, chili, and pasta sauces.
Fold them into eggs, casseroles, grain bowls, and rice dishes.

Texture improves dramatically when you avoid overcrowding the pan and let moisture cook off instead of steaming everything into submission.

The Bottom Line

Frozen vegetables are not a shortcut—they’re a strategy.

They support blood sugar balance, reduce decision fatigue, and make balanced meals more accessible in real life. For people managing diabetes, prediabetes, or just the general chaos of adulthood, that matters more than chasing an idealized version of “fresh only” eating.

Your freezer doesn’t need to look fancy. It just needs to be functional.

And frozen vegetables do that job beautifully.

A Free, Flexible Meal Plan for Type 2 Diabetes and Prediabetes: December 29 – January 4

December 22, 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. 

 

If you’ve ever searched for a type 2 diabetes diet meal plan or guidance for prediabetes, you’ve probably noticed something frustrating: there’s not a lot of flexibility

Real life is messier than that.

As a board certified health and wellness coach, chef and nutritionist, I created this healthy meal plan for type 2 diabetes and prediabetes for people who want structure without rigidity, support without fear tactics, and meals that actually fit into daily life.

Whether you’re managing type 2 diabetes, living with prediabetes, or trying to prevent progression, this plan meets you where you are.

Why the Same Meal Plan Works for Type 2 Diabetes and Prediabetes

Here’s something that often gets missed: the foundations of blood sugar support are similar for both prediabetes and type 2 diabetes.

Tofu Scramble Recipe

This plan focuses on:

  • Protein at every meal to slow digestion and reduce glucose spikes
  • Intentional carbohydrates, focusing on fiber, protein and healthy fats
  • Low-glycemic swaps (like zucchini noodles and cauliflower rice) without eliminating carbs altogether
  • Simple, repeatable meals that reduce decision fatigue

For people with prediabetes, this structure helps improve insulin sensitivity and reduce blood sugar swings.


For people with type 2 diabetes, it supports steadier post-meal blood sugars and easier management day to day.

Different stages of diabetes. Same fundamentals.

What Makes This a Flexible Diabetes & Prediabetes Meal Plan

Rigidity is one of the fastest paths to burnout—especially if you’re newly diagnosed with prediabetes or trying to avoid progression to type 2 diabetes.

This is a flexible meal plan for type 2 diabetes and prediabetes, meaning:

  • Meals can be swapped or repeated
  • You can add things in at your leisure, and adjust ingredients where it feels right to you.
  • Portions can be adjusted based on hunger or blood sugar response
  • No foods are labeled “off-limits”
  • Life doesn’t have to stop for the plan to work

What’s Included in This Free Weekly Meal Plan

This free weekly meal plan includes:

In this week’s plan, you’ll see familiar, satisfying foods like:

These aren’t “diet foods.” They’re everyday meals designed with blood sugar in mind.

How This Meal Plan Supports Blood Sugar (Without Obsessing Over Numbers)

You don’t need to follow this plan perfectly for it to help.

Most people see the best results when they:

  • Rotate a few breakfasts they enjoy
  • Repeat lunches during the week
  • Treat dinners as anchors, not rules
  • Use macros as information, not judgment

Blood sugar responds to patterns over time—not single meals or occasional deviations.

That’s true for prediabetes and type 2 diabetes.

Who This Meal Plan Is For

This plan is a good fit if you:

  • Have type 2 diabetes and want less guesswork around meals
  • Have prediabetes and want practical, preventive support
  • Are tired of restrictive plans that don’t last
  • Want meals that feel normal, not medicalized

It’s also a strong starting point if you’re working with a clinician, using medication, or monitoring blood sugars at home.

Want Weekly Meal Plans Like This?

This free plan is part of the rotating weekly menus available through Glucose Guide.

You can view the current weekly menu and explore additional plans here:
👉 https://nutrition.glucoseguide.app/weeklymenu

That’s where you’ll find:

The Bottom Line

A healthy meal plan for type 2 diabetes and prediabetes doesn’t need to be extreme to be effective.


A free type 2 diabetes diet meal plan doesn’t need to be rigid to work.


And a flexible meal plan for type 2 diabetes and prediabetes isn’t “too soft”—it’s realistic.

This plan is built to support blood sugar and real life.


Because prevention, management, and sustainability all start the same way: with food that actually works for you.

Am I Prediabetic? Signs, Tests, and What Your Numbers Mean

December 16, 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. 

 

Prediabetes is exactly what it sounds like: your blood sugar is higher than “typical,” but not high enough to be diagnosed as type 2 diabetes.

It’s also one of the most actionable health wake-up calls on the planet—because small, consistent changes can meaningfully lower risk. (CDC)

Quick note: This guide is educational, not personal medical advice. If you’re pregnant, trying to become pregnant, or you’re worried about symptoms, loop in your clinician.

What qualifies you as “prediabetic”?

Clinicians diagnose prediabetes using blood tests, not vibes (sadly). The most common thresholds:

Is 5.7 really prediabetes?

Yep. 5.7% is the start of the prediabetes range for A1C. It doesn’t mean you’re “basically diabetic.” It means you’re in the zone where prevention and reversal can be possibilities. (CDC)

How can I check if I’m prediabetic?

If you want to be checked for prediabetes, you can talk to your doctor, health clinic, or get screened at a community event.

Ask your clinic for one of these:

  • A1C – the three month average of your blood sugars
  • Fasting glucose – Glucose prior to eating or drinking
  • OGTT – Oral Glucose Tolerance Test (common in pregnancy screening contexts and sometimes when results are unclear) (CDC)

Can I check prediabetes at home?

You can collect clues at home, but you can’t truly “diagnose” prediabetes without a proper test and physicians asses

At-home options:

  • Fingerstick glucose checks (especially fasting and 1–2 hours after meals) can reveal patterns, but a few readings can’t confirm prediabetes on their own.
  • At-home A1C kits exist, and can be useful for access—but they can be less accurate than lab testing, so confirm abnormal results with a clinician. (diaTribe)

How to “test yourself” at home (a practical way to start)

If you’re using a glucometer or a continuous glucose monitor:

  • Check fasting (when you wake up, before food)
  • Check 1–2 hours after your biggest-carb meal
  • Do this for 3 days, then bring the results to your clinician

This is not a diagnosis—think of it as “data for your next appointment.” If you see blood sugars that are out of range, its a great time to share that information with your healthcare provider, so that they can help you monitor your progression.

What are 10 warning signs of prediabetes?

Here’s the tricky truth: prediabetes often has no obvious symptoms. (Mayo Clinic)
So instead of “10 guaranteed warning signs,” here are 10 common clues that can suggest insulin resistance or rising blood sugar (and are worth testing for):

  1. No symptoms at all (the most common “sign,” annoyingly) (Mayo Clinic)
  2. Dark, velvety skin patches (often neck/armpits; acanthosis nigricans) (Mayo Clinic)
  3. Skin tags (common with insulin resistance—also common in general)
  4. Increased thirst
  5. Peeing more often
  6. More hunger than usual
  7. Fatigue (especially after meals)
  8. Blurry vision
  9. Slow-healing cuts
  10. Tingling/numbness in hands/feet (more typical once diabetes is present, but worth mentioning) (American Diabetes Association)

If you’re experiencing classic diabetes symptoms (thirst, frequent urination, fatigue, blurry vision), get checked sooner rather than later. (American Diabetes Association)

Can prediabetes cause nausea?

Prediabetes usually doesn’t cause nausea. (Mayo Clinic)


Nausea is more likely when blood sugar is very high or when someone is getting seriously ill (for example, diabetic ketoacidosis is an emergency and includes nausea/vomiting as possible symptoms).

If you have nausea plus severe thirst, vomiting, belly pain, confusion, or feel very unwell—treat that as urgent. (Mayo Clinic)

Can prediabetes go away? Can you go from prediabetes to normal?

Yes—many people return to a normal range, especially with sustained lifestyle changes.

The point isn’t perfection; it’s lowering risk and improving how your body handles glucose.

The CDC’s prevention guidance focuses on 5% to 7% weight loss (if you have overweight) and 150 minutes/week of activity, like brisk walking. (CDC)

What is the main cause of prediabetes?

Prediabetes is usually driven by insulin resistance, meaning your body needs more insulin than before to keep blood sugar in range.

Genetics, sleep, stress, certain medications, PCOS, weight changes, activity level, and dietary patterns can all contribute. (It’s not a moral failing. It’s biology + environment doing a messy little duet.)

Will cutting out sugar reverse prediabetes?

Cutting back on added sugars can help, but “just remove sugar” is usually too simplistic.

Why? Because blood sugar response is influenced by:

  • Total carbs
  • Fiber
  • Protein + fat pairing
  • Portion size
  • Sleep + stress
  • Movement
  • Consistency over time

Most people do better with “build balanced meals you can actually live with” than “banish sugar and white-knuckle it.”

What is the fastest way to fix prediabetes?

The fastest real progress tends to come from a few boring, powerful basics (boring = effective, unfortunately):

  • Walk after meals (even 10–15 minutes helps many people)
  • Aim for 150 minutes/week of activity (CDC)
  • Build meals with protein + fiber (more on this below)
  • Prioritize sleep (short sleep is linked with worse glucose regulation and higher risk) (CDC Stacks)
  • Get support (programs like lifestyle change interventions meaningfully reduce progression risk) (New England Journal of Medicine)

“How can I reverse prediabetes in 2 weeks?”

Two weeks can improve some numbers (like daily glucose patterns), but it usually won’t transform an A1C dramatically, because A1C reflects roughly 2–3 months of blood sugar history.

In other words: you can start strong in two weeks, but you’re playing a longer (lifelong) game. (American Diabetes Association)

Can walking reverse prediabetes?

Walking is one of the best “return on effort” tools we’ve got. The CDC points to 150 minutes/week of brisk walking (or similar activity) as a key prevention target. (CDC)

How does sleep affect diabetes (and prediabetes)?

Sleep is a blood sugar lever people underestimate because it’s not sold in a shiny bottle.

When sleep is short or disrupted, studies show links to worse glucose metabolism and higher risk of diabetes/prediabetes.

Clinically, many experts encourage aiming for at least 7 hours when possible. (CDC Stacks)

Does prediabetes affect pregnancy?

It can matter, because pregnancy is already a major metabolic event.

If you’re pregnant or planning pregnancy, it’s smart to discuss screening and targets early with your OB-GYN or care team. You want to be sure you have great to optimal control for a healthy pregnancy and delivery. (ACOG)

How to treat prediabetes in kids

Kids and teens are not “small adults,” so the plan should always be clinician-guided.

Screening is often risk-based (for example, based on age/puberty status plus weight percentile and other risk factors), and the approach usually centers on family-based nutrition patterns, activity, sleep, and mental well-being.

There is no evidence that asymptomatic children should be screened. (USPSTF)

What foods should a prediabetic avoid? What are the worst foods for prediabetes?

Instead of a “never eat” list (because that’s how we end up in a pantry fistfight at 10 p.m.), think in patterns:

Foods that often spike blood sugar more easily (especially alone):

  • Sugary drinks (soda, sweet tea, juice, fancy coffee drinks)
  • Candy/desserts on an empty stomach
  • Large portions of refined carbs (white bread, pastries, chips)
  • “Naked carbs” (carbs without protein/fiber/fat to slow absorption)

All of these foods are ones that we want to enjoy in moderation, and on occasion.

Foods that tend to support steadier glucose:

  • High-fiber carbs (beans, lentils, oats, whole grains you tolerate well)
  • Non-starchy veggies
  • Protein foods (eggs, yogurt, tofu, fish, chicken, beans)
  • Healthy fats (nuts, seeds, avocado, olive oil)

All of these foods in different combinations give

The ADA summarizes healthy eating for blood sugar support as focusing on quality foods and sustainable habits—not punishment. (American Diabetes Association)

What drinks reverse prediabetes?

No drink “reverses” prediabetes like it’s a magic spell—but swapping drinks can be a huge win.

Most helpful swaps:

  • Water (still sparkling, whatever makes you drink it)
  • Unsweetened tea/coffee
  • Zero-sugar beverages can be a transition tool for some people

If your biggest daily sugar source is drinks, this is often a high-impact place to start.

What is the number one snack to lower blood sugar?

There isn’t one universal snack crown (blood sugar is annoyingly personal), but the best bet is usually:

A snack with protein + fiber (and maybe some fat)

If you want an ultra-simple default: a handful of nuts + a piece of fruit is a classic “steady energy” combo.

Your “do this next” plan (the calm version)

  1. Get the test. Ask for A1C and/or fasting glucose. (American Diabetes Association)
  2. Pick 2 habits for 2 weeks (not 20 habits for 2 days):
    • 10–15 minute walk after one meal
    • Add protein to breakfast
    • Swap one sugary drink for water
    • Earlier bedtime by 30 minutes
  3. Track what happens (because your body gives feedback).

Make Glucose Guide a part of your routine

If you’re reading this because you’re worried, overwhelmed, or tired of generic advice like “just eat better,” you don’t need another lecture.

Glucose Guide helps you turn “I should…” into “Here’s what I’m doing this week.”


Use the Diabetes Food Journal to log meals and spot patterns without shame-spiraling, then adjust with real-world swaps you can repeat. Start here: https://heygigi.app. You can also join my community

Prediabetes isn’t a personal failure. It’s a data point—and you’re allowed to respond with support instead of stress.

Is White Fish Good for Diabetes? Try This Baked Lemon Fish Recipe

December 16, 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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Fish, Blood Sugar, and Diabetes: Let’s Clear This Up

Short answer before we zoom in: fish does not raise blood sugar on its own. Long answer? Let’s unpack the questions people are clearly Googling at 2 a.m.

Does fish raise blood sugar?

No. Fish contains zero carbohydrates, which means it doesn’t directly raise blood glucose.

What can affect blood sugar is how the fish is cooked and what it’s served with. Deep-fried fish, sugary glazes, or breaded coatings are a different story.

Fish itself? Neutral to friendly for blood sugars.

Can fish spike blood sugar?

On its own, no. Paired with refined carbs, heavy sauces, or eaten in very large portions without balance, you may see changes — but that’s not the fish doing anything sneaky.

Is fish good for diabetics?

Yes. Fish is one of the most consistently recommended protein sources for people with diabetes because it’s:

  • High in protein
  • Low in carbs
  • Rich in nutrients that support heart health

The American Diabetes Association includes fish as a recommended lean protein option for diabetes-friendly eating patterns.

What Is the Best Fish for a Diabetic Person?

You’ll see this question phrased about 15 different ways, so here’s the unified answer.

The best fish for diabetics are:

  • Salmon
  • Sardines
  • Mackerel
  • Trout
  • White fish like cod, haddock, tilapia, and pollock

These fish are either rich in omega-3 fatty acids (great for heart health) or lean, high-protein options that are easy on blood sugar.

Does salmon raise blood sugar?

No. Salmon does not raise blood sugar. It’s carb-free and rich in omega-3s, which may support insulin sensitivity and cardiovascular health.

Is White Fish Good for Diabetics?

Yes — and honestly, white fish deserves more love.

Why white fish works well:

  • Very low in fat
  • High in protein
  • Mild flavor (easy to cook without sugar-heavy sauces)

The healthiest white fish to eat:

  • Cod
  • Haddock
  • Pollock
  • Halibut

White fish is especially helpful if you’re aiming for lighter meals or pairing protein with vegetables or whole grains.

Here’s a clean, blog-ready section you can drop straight into the post to expand on white fish specifically. It answers the intent behind “which white fish?” without sounding like a seafood encyclopedia had too much coffee.

Different Types of White Fish (and How They Fit Into Diabetes-Friendly Eating)

White fish is a broad category, not a single species, and that’s good news. It gives you options depending on taste, budget, texture preferences, and how you like to cook.

All of the fish below are naturally low in carbohydrates, high in protein, and gentle on blood sugar when prepared simply.

Cod

Cod is one of the most popular white fish for a reason. It’s mild, flaky, and holds up well to baking and pan-searing. Nutritionally, cod is low in fat and high in protein, making it a solid choice if you’re looking for something filling without being heavy. Cod works especially well with sauces like lemon, mustard, or herbs because it absorbs flavor easily.

Haddock

Haddock is similar to cod but slightly sweeter. It’s often used in fish stews and baked dishes and has a tender texture that cooks quickly. From a blood sugar perspective, haddock behaves much like cod — neutral, predictable, and easy to pair with vegetables or whole grains.

Pollock

Pollock is lean, affordable, and often overlooked. It’s commonly used in fish sticks and fast-food sandwiches, but the fish itself is a great option when baked or grilled at home. Pollock is very low in fat and calories, making it a good choice if you’re watching portion sizes while still prioritizing protein.

Tilapia

Tilapia has a very mild flavor and soft texture, which makes it approachable for people who don’t love “fishy” fish. It’s widely available and budget-friendly. While tilapia is lower in omega-3 fats than salmon, it’s still a lean protein that doesn’t raise blood sugar on its own. Cooking method matters here — baked or pan-seared beats breaded and fried every time.

Halibut

Halibut is firmer and slightly richer than other white fish, which makes it satisfying and versatile. It works well grilled, roasted, or baked and pairs nicely with simple seasonings. Because it’s denser, halibut can feel more filling, which may help with appetite regulation and meal satisfaction.

Sole and Flounder

These are delicate, thin white fish with a very mild taste. They cook quickly and are best with gentle methods like pan-searing or baking. Because they’re lighter, they’re often paired with sauces or fats — which can actually be helpful for blood sugar balance when done thoughtfully.

Which White Fish Is “Best” for Diabetes?

There isn’t one best white fish — the best option is the one you’ll actually eat and enjoy.

From a diabetes standpoint, all of these fish:

  • Contain little to no carbohydrate
  • Provide high-quality protein
  • Fit easily into balanced meals

The bigger factor is how the fish is prepared and what it’s served with, not the species itself.

Baking, grilling, or pan-searing with fats like olive oil or butter and pairing with fiber-rich vegetables supports steadier blood sugars far more than chasing a “perfect” fish.

The American Diabetes Association includes fish — both fatty and lean — as a recommended protein choice for people with diabetes.


The USDA nutrient database also shows white fish to be consistently low in carbohydrates and high in protein.

White fish is a reliable, low-stress protein option for diabetes management. It doesn’t spike blood sugar, it’s easy to cook, and it works with a wide range of flavors. Whether you choose cod, haddock, tilapia, or halibut, the goal isn’t perfection — it’s building meals that feel doable, satisfying, and repeatable.

That’s exactly where recipes like this Baked Fish with Lemon Sauce shine — simple ingredients, predictable blood sugar response, and zero drama.

How Often Can a Diabetic Eat Fish?

Most guidelines recommend 2 servings of fish per week, especially fatty fish like salmon. White fish can be eaten more frequently since it’s lower in fat and calories.

More fish ≠ better blood sugar magically — but regular inclusion can support heart health, which matters a lot in diabetes management.

How Should Fish Be Cooked for Diabetes?

Cooking method matters more than the fish itself.

Best cooking methods:

  • Baking
  • Grilling
  • Pan-searing
  • Steaming

Methods to limit:

  • Deep frying
  • Heavy breading
  • Sugary sauces or glazes

This baked fish with lemon sauce works well because it keeps carbs low while adding flavor from fat, acid, and aromatics — not sugar.

Fish vs. Chicken for Diabetes: Which Is Better?

Neither is “better” in a universal way.

  • Fish offers omega-3 fats that support heart health
  • Chicken is a solid lean protein option

Rotation and variety are important. Variety helps nutrient intake and prevents food boredom — which is very real.

Do Any Fish Reduce Blood Sugar?

No food directly lowers blood sugar in a reliable, medical sense. Fish doesn’t reduce glucose levels on demand — but it supports better overall blood sugar management by providing protein without carbs and helping meals feel more balanced.

Bottom Line

Fish — especially white fish and fatty fish like salmon — is a diabetes-friendly protein that doesn’t spike blood sugar and fits easily into balanced meals. The real magic isn’t the fish itself; it’s how you build the plate around it.

That’s exactly why tools like the Diabetes Food Journal exist inside Glucose Guide — not to judge meals, but to help you notice patterns, without food shame or miracle nonsense.

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Is White Fish Good for Diabetes? Try This Baked Lemon Fish Recipe

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Description

This recipe is naturally low in carbs and high in protein, which helps support steadier blood sugars. The fat from butter and cream slows digestion just enough to keep things balanced, while the lemon and mustard keep the flavor bright instead of heavy.

Ingredients

Units Scale
  • 4 white fish fillets (5.5 oz / 155 g each, about 1/2-inch thick)
  • Salt and black pepper, to taste
  • 4 tbsp unsalted butter
  • 2 fl oz (60 ml) oat cream
  • 2 cloves garlic, minced
  • 1 tbsp Dijon mustard
  • 1 1/2 tbsp lemon juice
  • 1 1/2 tbsp shallots, finely chopped
  • Optional for serving:
  • Fresh parsley, lemon slices
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Instructions

  1. Preheat the oven to 390°F (200°C).
  2. Place the fish fillets in a baking dish and season both sides with salt and pepper.
  3. In a small saucepan over low heat, combine the butter, oat cream, garlic, Dijon mustard, lemon juice, salt, and pepper. Stir occasionally until the butter melts and the sauce is smooth.
  4. Sprinkle the shallots over the fish, then pour the lemon sauce evenly on top.
  5. Bake for 10–12 minutes, or until the fish is just cooked through and flakes easily with a fork.
  6. Spoon extra sauce over the fish before serving. Finish with parsley and lemon slices if using.

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Seafood
  • Method: Baked
  • Cuisine: American

Nutrition

  • Serving Size: 1 filet
  • Calories: 426
  • Sugar: 0.9 g
  • Sodium: 794.7 mg
  • Fat: 28.3 g
  • Saturated Fat: 12.2 g
  • Carbohydrates: 2.2 g
  • Fiber: 0.3 g
  • Protein: 38.6 g
  • Cholesterol: 165.3 mg
About Mila

Hi! I'm Mila.

I’m a board certified health and wellness coach and a public health nutritionist with a 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.

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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