When managing blood sugars, what you eat matters—a lot.

That’s why it’s so valuable to learn directly from someone who works in the field and lives with diabetes every day. In this case, we're talking about a registered dietitian, certified diabetes educator, and person living with type 1 diabetes. This Type 1 diabetes dietitian shares a glimpse into their daily routine and food choices, emphasizing balance, flexibility, and smart nutrition.

Whether you're living with Type 1 diabetes or Type 2 diabetes or just looking to eat in a way that better supports your health, the approach here focuses on three key principles: protein, fiber, and fruits and veggies. And with the help of a knowledgeable diabetes dietitian, it’s totally possible to enjoy what you eat and keep blood sugars steady.

Breakfast: A Strong Start with Protein and Veggies

Begin the day with a breakfast full of nutrition and intention. The meal includes whole eggs and egg whites, providing a solid protein base. On t...

If you have Type 1 or Type 2 diabetes, you probably spend a lot of time managing your blood sugar levels.

From counting carbs to adjusting insulin doses, keeping track of what’s going on inside your body can sometimes feel like a full-time job. But what happens when your blood sugar drops or spikes unexpectedly, even though you're following the same routine? You might not realize that external factors—especially the weather—can affect your blood sugar in ways you might not expect. Let’s explore how temperature changes can impact your insulin sensitivity and why talking to a diabetes dietitian could help you avoid surprises.

Alt text: Your Diabetes Insider T1D and T2D Dietitians: Weather can impact your blood sugar levels. Learn how temperature changes affect diabetes and how to adjust your care accordingly

Weather Affects Insulin Sensitivity

While many people with diabetes are aware of how food and exercise affect blood sugar levels, they might not know that the weather can al...

Traveling with diabetes, whether it’s Type 1 (T1D) or Type 2 (T2D), can come with a unique set of challenges

Especially when it comes to managing blood sugar levels while eating outside of your usual environment. A diabetes dietitian or diabetes educator can help provide strategies for controlling your blood sugar, even while navigating unfamiliar airline meals. In this post, we’ll break down how to manage meals during flights and ensure that your blood sugar remains stable while traveling.

1. Understand the Meal: Be Prepared

When choosing between meal options, it’s important to consider how each will impact your blood sugar. For example, a pasta meal can cause a prolonged spike in blood sugar due to its high carbohydrate content. A T1D dietitian or T2D dietitian will recommend meals rich in protein, such as chicken, to maintain better blood sugar control. Without clear carb counts or nutrition information, opting for lean proteins and avoiding high-carb meals can help prevent blood...

Living with diabetes, whether it’s Type 1 (T1D) or Type 2 (T2D), can be overwhelming at times, especially when it comes to managing your diet and blood sugar levels.

One of the most powerful tools available today is the internet which connects people living with diabetes and allows them to share experiences and advice. However, while the internet is a valuable resource, it’s crucial to be cautious about where you get your information. Not all advice is created equal, and not all "experts" are truly qualified to guide your diabetes care.

This is where a diabetes dietitian comes in. A Type 1 diabetes dietitian (T1D dietitian) or Type 2 diabetes dietitian (T2D dietitian) can offer expert, evidence-based advice tailored to your unique needs. But how can you differentiate between credible sources and misinformation on the internet? Let’s explore why it's so important to get the right guidance from licensed professionals like diabetes educators and dietitians.

The Dangers of Misin...

Living with diabetes means having to pay attention to how food affects your blood sugar.

But here’s a common question many people with diabetes face: How many carbs should I be eating? If you’ve had diabetes for a while, you’ve probably heard that you should be eating 45-60 grams of carbs per meal or 15-30 grams per snack. But is that the right advice for everyone? The truth is, the answer isn’t as simple as it seems, and that's where a diabetes dietitian comes in.

Whether you’re living with Type 1 diabetes (T1D) or Type 2 diabetes (T2D), there isn’t a one-size-fits-all approach to your diet. The number of carbs that work for one person might not work for someone else, even if they have the same type of diabetes. This is why it’s important to find the right diabetes dietitian—someone who understands that personalized nutrition is key.

The Power of Personalization

A Type 1 diabetes dietitian or Type 2 diabetes dietitian will tell you that there’s no magic number of carbs that ...

1. Time in Range

One of the most important things a T1D dietitian or T2D dietitian might suggest you focus on is time in range (TIR). This term refers to the amount of time your blood sugar stays within the ideal range, which is typically between 70 and 180 mg/dL. Some experts including Diabetes Educators recommend even tighter control such as 70 to 140 mg/dL to reduce the risk of complications.

Why is time in range so important? Well, research shows that the more time you spend within this target range, the better your A1c will likely be. When you maintain steady blood sugar levels, you’re less likely to experience the high and low fluctuations that can cause long-term health issues. Essentially, focusing on your time in range rather than just your A1c is a great way to build a strong foundation for long-term diabetes management.

2. Average Blood Sugar

Another key factor that both Type 1 and Type 2 diabetes dietitians emphasize is your average blood sugar. This is different f...

1. Escali Food Scale

For anyone managing diabetes, portion control is crucial. The Escali food scale is a game-changer. A Type 1 diabetes dietitian recommends using a food scale for precision when measuring food. This tool allows individuals with T1D or T2D to calculate their food intake accurately, ensuring insulin doses are more effective. Precision in measurements leads to better blood sugar control, helping to avoid spikes or drops throughout the day. Whether cooking at home or packing meals for the day, this scale provides the accuracy needed to keep blood sugars in check.

2. Carnivor Protein Powder

Protein plays an important role in maintaining stable blood sugar levels. However, not all protein powders are suitable for those with diabetes. Many dairy-based protein powders can cause a slight blood sugar spike. This is why a T2D dietitian recommends Carnivor protein powder. This non-dairy option is made from beef protein isolate, which avoids the blood sugar spikes associ...

1. Real Good Foods Chicken Strips

One of the top recommendations for anyone managing T1D or T2D is the Real Good Foods Chicken Strips. These chicken strips are a great source of lean protein, with over 20g of protein per serving and only 3g of carbs. They make a fantastic option for people living with diabetes who want to maintain stable blood sugar levels. The chicken strips are incredibly easy to prepare, especially in the air fryer, making them a perfect solution for a quick and healthy meal. A Type 1 diabetes dietitian would encourage incorporating lean proteins like these into meals to help balance blood sugar levels effectively.

2. Safe Catch Tuna

For those looking for a protein-packed meal or snack, Safe Catch Tuna is an excellent choice. With 43g of protein per can and zero carbs, this tuna provides minimal impact on blood sugar levels, making it a perfect option for both T1D and T2D management. Additionally, Safe Catch tests every fish for mercury, ensuring a clean and s...

Why Are Morning Blood Sugar Levels So Difficult to Manage?

The primary culprit behind morning blood sugar spikes is something called the dawn phenomenon. This phenomenon occurs in the early morning hours when your body releases a surge of hormones such as growth hormone, epinephrine, and norepinephrine. These hormones help your body prepare for the day ahead by increasing glucose production. However, they can also cause your blood sugar to rise unexpectedly sometimes by 50 to 100 points without you eating anything at all.

In addition to the dawn phenomenon, insulin resistance plays a role in morning blood sugar fluctuations. Insulin resistance occurs when your body’s cells become less responsive to insulin, making it harder for the hormone to do its job of moving glucose from the bloodstream into the cells. This means your body requires more insulin to achieve the same effect. Since insulin resistance tends to be more pronounced in the morning, your blood sugar may rise more signi...

Before leaving, it’s crucial to pack extra diabetes supplies—two to three times more than needed. Backup supplies can be a lifesaver. For instance, you traveled and thought everything was packed with enough diabetes supplies but after a few complications with infusion sets, you found yourself down to your last one and with half the trip still ahead. You quickly realized that having more than needed would have prevented unnecessary stress. Along with extra infusion sets, individuals should bring backup insulin whether they use an insulin pump or injections. If the pump fails, it’s essential to have a way to take insulin. Similarly, for those using continuous glucose monitors (CGM), a backup blood sugar meter with fingersticks is necessary to monitor levels and stay in range.

Once packed and on the way to a destination, it’s important to stay active. Travel tends to be more sedentary especially when in cars, boats or airplanes which can lead to increased insulin resistance. To prevent...