Mastering meal breakdowns is essential for maintaining blood sugar balance, and a certified diabetes educator offers valuable tips on effectively managing meals for optimal results. Understanding how to manage what you eat properly is one of the most important aspects of blood sugar control, especially for people with diabetes.

Breaking Down Meals: Key Considerations

The first step in controlling blood sugar is identifying the carbohydrate sources in a meal. Carbohydrates are the primary contributors to blood sugar spikes, so they should be dosed first when managing meals. In some cuisines, like traditional Azorean cooking, carbs can be hidden in unexpected places. Fries and white rice are obvious sources of carbohydrates, but sauces and marinades may contain hidden sugars that affect blood sugar levels. It's important to recognize that not all carbs are as obvious as they might seem, and even small amounts in dressings or sauces can add up to impact your blood sugar control.

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When it comes to fast food, making the right choices can be challenging, especially for those managing Type 1 or Type 2 diabetes. A registered dietitian and certified diabetes educator understands that life sometimes throws curveballs, and you may find yourself at a place like Sonic needing to pick a meal that keeps blood sugar levels in check. Here are a few recommended options from a T1D dietitian to help navigate the menu wisely.

1. Crispy Tenders – A Balanced Snack or Meal Base

One of the better choices on the Sonic menu is the three-piece crispy tenders. This option provides 21 grams of protein, 16 grams of carbs, and only 12 grams of fat, making it a solid protein boost. It can serve as a high-protein snack or as a small meal addition without significantly spiking blood sugar.

2. Philly Cheesesteak – A High-Protein Option with Some Adjustments

The Philly cheesesteak sandwich is another choice, offering 46 grams of protein and 39 grams of fat. However, due to the high-f...

If you have diabetes, here’s something you may not have considered: You’re probably not eating enough protein.

Protein plays a major role in the body. It helps build muscle, increases bone density, and keeps you feeling full. But if you’re managing Type 1 diabetes (T1D) or Type 2 diabetes (T2D), protein has an even bigger benefit—it helps stabilize blood sugar after meals. A diabetes dietitian tells you that if your meals don’t include at least 25-30 grams of protein, you may want to rethink what’s on your plate. Making this small change can have a huge impact on your blood sugar levels and overall diabetes management.

How Protein Helps with Blood Sugar Stability

When you eat carbohydrates alone, your blood sugar spikes quickly. But when you add protein to your meals, it slows down digestion, reducing sharp blood sugar rises. This is why a T1D dietitian or T2D dietitian often recommends pairing carbs with protein to keep glucose levels stable.

A Type 1 diabetes dietitian or...

For individuals managing Type 1 or Type 2 diabetes, blood sugar levels can be tricky to navigate. A surprising factor that plays a big role in blood sugar regulation is the timing of meals—particularly, how certain foods affect blood sugar differently depending on the time of day. Many people may have noticed that cereal, oats, granola, or fruit like bananas can cause a significant blood sugar spike in the morning, but this spike isn’t as severe if consumed later in the day. So, what’s going on?

It turns out the body’s natural rhythm plays a major role. Each morning, around 7 a.m., cortisol, the stress hormone, spikes. This surge in cortisol leads to insulin resistance, meaning your body’s ability to use insulin effectively is temporarily impaired. As a result, the same foods that would normally have a more moderate effect on blood sugar can cause much higher spikes in the morning.

This phenomenon is especially important for people with diabetes, whether it’s Type 1 (T1D) or T...

 Outdoor activities can be a lot of fun, but if you have Type 1 diabetes or Type 2 diabetes, a sudden drop in blood sugar can quickly ruin the experience. Whether you’re hiking, skiing, or just going for a walk, low blood sugar can leave you stranded and feeling unwell. Fortunately, there are simple strategies to prevent this from happening. A diabetes dietitian can help guide you in the right direction, but here are three easy-to-follow tips to keep your blood sugar levels steady and enjoy your next outdoor adventure.

1. Decrease Your Active Insulin

One of the first things a T1D dietitian would advise is to decrease your active insulin before starting physical activity. Active insulin can make a significant impact on blood sugar levels, and during physical activity, your insulin may become even more powerful. This can cause your blood sugar to drop rapidly, especially if you’ve taken your usual dose. By reducing the active insulin on board, you can prevent an unexpected drop in...

If you live with Type 1 or Type 2 diabetes, you may have heard about Alpha Lipoic Acid (ALA) and wondered if it could help manage your diabetes.

ALA is an antioxidant that has gained attention in recent years for its potential benefits, especially for people managing blood sugar levels. So, what does the research say about ALA, and how could it fit into a diabetes-friendly regimen? Let’s dive into the science, with insights from a diabetes dietitian and diabetes educator.

What is Alpha Lipoic Acid (ALA)?

Alpha Lipoic Acid is a powerful antioxidant that helps protect the body from oxidative stress. Oxidative stress is a common issue for those living with diabetes, as it can increase inflammation and damage cells. ALA is found naturally in foods like spinach, broccoli, and potatoes, but supplements are also available, particularly in its R-form (R-ALA), which is more biologically active. The R-version is better absorbed by the body, making it more effective for those looking to u...

Living with diabetes can be challenging, and managing blood glucose levels is at the top of the list.

As more research comes out about diabetes treatments, it’s important to stay informed. You may have heard of resveratrol, a compound found in fruits like grapes, that has been said to offer a range of health benefits. But the big question for those with diabetes is: can it help improve blood sugar levels? Let’s dive into the science and see what studies say about how resveratrol might benefit people with Type 1 and Type 2 diabetes.

What Is Resveratrol?

Resveratrol is an antioxidant that has been shown to have several potential health benefits. It is commonly found in red grapes, berries, and peanuts. Over the years, it has gained attention for its supposed ability to help with weight loss, support brain health, protect against cancer, and improve heart health. But how does it affect blood glucose levels, especially for those living with diabetes?

Resveratrol for Type 2 Diabete...

For individuals living with diabetes, making smart food choices is key to managing their health.

Whether it’s Type 1 diabetes (T1D) or Type 2 diabetes (T2D), a diabetes educator plays a vital role in helping people understand how food affects their blood sugar levels. A T1D dietitian living with Type 1 diabetes for over 25 years offers helpful insights into navigating fast food, specifically White Castle while making choices that keep blood sugar levels in check.

Navigating White Castle with Type 1 Diabetes

While White Castle isn't necessarily the best choice for managing Type 1 diabetes, it's important to be mindful of what you're selecting if you find yourself there. Maintaining balanced blood sugar is a priority, so choosing meals that balance protein, fat, and carbs in ways that minimize blood sugar spikes is key. A diabetes educator might recommend the following options to help manage blood sugar levels while at White Castle.

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Managing blood sugar levels is a challenge that many people with diabetes, whether Type 1 (T1D) or Type 2 (T2D), face daily.

For those struggling with persistent high blood sugars, it can often feel like you're doing everything right, but nothing seems to work. If this sounds familiar, it may be time to understand the role of the "three S's" in blood sugar management. These are Sleep, Stress, and Sickness—three factors that might be the root cause of stubborn high blood sugars.

1. Sleep: The Silent Blood Sugar Culprit

Sleep plays a crucial role in maintaining balanced blood sugar. For individuals with diabetes, especially those working with a T1D dietitian or T2D dietitian, poor sleep can have a significant impact. When you don’t get enough sleep, your body interprets this as stress. This stress response leads to an increase in cortisol, a hormone that elevates blood sugar levels by increasing insulin resistance. Simply put, lack of sleep can make it harder for your body to use in...

Managing blood sugar levels is an essential part of living with diabetes.

Whether you have Type 1 diabetes (T1D) or Type 2 diabetes (T2D), maintaining a balanced diet can help stabilize your blood sugars and keep you feeling your best. As a diabetes dietitian, helping people find nutritious, delicious, and blood sugar-friendly food options is key. Today, we’ll look at four grocery finds that can make your meals and snacks easier while supporting blood sugar control. These items are easy to prepare and packed with nutrients that can benefit anyone managing diabetes.

1. Zucchini – A Micronutrient Powerhouse

Zucchini is a fantastic vegetable for anyone managing blood sugar levels. It’s low in carbs, rich in fiber, and loaded with vitamins and minerals that your body needs to function properly. As a T1D dietitian or T2D dietitian will tell you, vegetables like zucchini are a great addition to any meal plan because they help keep blood sugar levels stable without spiking them. A bonus? Z...