Practical Tips for Blood Sugar Management
Practical Tips for Blood Sugar Management
November is National Diabetes Month, so of course, this means it is a good time to talk about diabetes, right? Let’s cover what diabetes is, what it is not, and how daily habits can help with better blood sugar for people with diabetes, those at risk, and, honestly, anyone who wants more consistent energy. People living with diabetes think about their numbers year-round (or at least I hope they do). Still, awareness months help with reinforcing education, screenings, and prevention for the broader community, with diabetes or without diabetes.
For as long as I have been a dietitian, I forget that not everyone understands there are different types of diabetes. So, with that, a good place to start is with the basics.
Different Types of Diabetes – Know the Difference
Type 1 (T1D) and type 2 diabetes are not the same. This was highlighted in the summer of 2025 when Mattel’s Barbie® released the first Barbie doll with type 1 diabetes. According to Mattel, this was meant to help kids with T1D see themselves in the Barbie line and encourage more inclusive play. The downside was the speed at which misinformation spread. Many people criticized the toy company for promoting an unhealthy lifestyle. This just showed how many misunderstandings still exist. Type 1 diabetes is an autoimmune condition. It is not caused by lifestyle. It is not preventable. It is not reversible. Type 2 diabetes is often labeled a lifestyle condition, but that is not always accurate either. Genetics, family history, age, certain medical conditions, and social determinants of health all play a significant role. Even people with balanced eating patterns, regular exercise, and no obvious risk factors can develop type 2 diabetes.
This is why screening matters. I’ve heard it: some people say they don't want to know their numbers or that assuming a diagnosis is just another box to check. Avoiding screening or delaying a diagnosis is risky because uncontrolled or undiagnosed diabetes can lead to long-term complications. These include nerve damage, vision problems, kidney disease, slow wound healing, and increased risk for cardiovascular disease. Screening helps catch problems early, when management is more effective and complications are more preventable. I have people who come to me years after a diagnosis, which they ignored, and a healthy scare made them realize that ignoring it is not the answer. Screenings are not hard. Common screenings include fasting glucose, A1c, and an oral glucose tolerance test when appropriate, which all require a blood test. Oral glucose tolerance tests are usually performed during pregnancy, but are considered next-level screening for non-pregnant individuals when appropriate.
After a diagnosis, working with a specialist is important. The credential that used to be known as Certified Diabetes Educator is now Certified Diabetes Care and Education Specialist. These professionals provide guidance on medication, monitoring, nutrition, exercise, and the day-to-day skills that make diabetes manageable. (I am not a specialist with these credentials, even though I do work with people who have type 2 diabetes.)
Diabetes Myths Busted
Even with all the education available, some myths still circulate. Here are a few common ones.
Myth: You cannot eat sugar.
Sugar is not off limits. What matters is timing, amount, and balance. Pairing carbohydrate sources with protein, fat, and fiber helps stabilize blood sugar. And across the U.S. population, many of us could do better at reducing our added sugar intake.
Myth: You cannot eat bread, pasta, rice, or potatoes.
You can. The goal is to develop portion awareness and to understand how these foods fit into meals. Avoiding carbohydrate foods altogether is unnecessary and often counterproductive. You probably don’t want to eat them alone, without some other types of foods, such as a full meal.
Myth: You can stop taking insulin.
For type 1 diabetes, the body does not make insulin. Insulin is essential and cannot be stopped. It can be deadly. Now, for type 2, medication needs can change over time, including starting or reducing insulin if it is part of the management protocol, but this should always be done under a medical provider's guidance.
Myth: A low-carb or keto diet is the answer.
These diets may help some people in the short term, but they are not required for diabetes management and are not a cure. They are also not appropriate for everyone. And what is the definition of “low-carb” anyway?
Myth: Intermittent fasting is the answer.
Intermittent fasting involves eating within a set time window each day. While it works well for some people, it can be risky for others and may increase the chances of low blood sugar. It is not a universal solution. So, if someone is promoting it, especially on social media, remember that everyone is different. You never know what else they are doing along with that, or how they define intermittent fasting. There is no universal definition for this term either.
Myth: You can reverse or cure diabetes.
Type 1 cannot be reversed (short of a pancreas transplant) – at least as of 2025. For type 2, some people can reduce or eliminate medications through long-term behavior changes that support stable blood sugar, but that is not the same as a cure. Ongoing management is still essential.
Practical Tips for Blood Sugar Management
Okay, let’s get to why I wrote this to begin with – and as the title says, here are practical steps for blood sugar management that apply to almost everyone, with or without diabetes.
Eat consistently.
Eating roughly every four hours helps prevent big dips that can lead to overeating later. Long gaps between meals make it easier for blood sugar to crash, which often triggers cravings or very large portions at the next meal.
Slow down when eating.
Give your body time to register fullness. It takes about twenty minutes for your brain to catch up to your stomach. Waiting before taking seconds may show you that you are already satisfied. Trust me, it works – and even I have to remind myself to wait.
Start meals with vegetables.
Eating vegetables first, then protein, then starchy vegetables or grains, and fruit can help with steadier blood sugar. The fiber and protein help slow digestion, so the rise in blood sugar is more gradual. And, vegetables do not always mean a “salad.” This could be cooked veggies like broccoli, green beans, or spinach.
Include protein at each meal and snack.
This helps with satiety and makes blood sugar changes more predictable. For example, peanut butter with sliced apples; salmon for dinner with rice and vegetables; egg with toast for breakfast.
Choose high fiber foods when possible.
Whole grains, beans, lentils, vegetables, and fruits with skin help slow absorption. You still want to have that protein with them.
Stay hydrated.
Even mild dehydration could raise blood sugar.
Move your body after meals.
A ten to fifteen-minute walk can help your muscles use some of the glucose from your meal in real time.
Plan balanced snacks.
Pair a carbohydrate source with a protein or fat source for steadier energy. Examples include fruit with nuts, crackers with cheese, or yogurt with berries. And, yes, I know this is similar to the “Include protein as each meal and snack,” but I can’t say it enough.
Again, these strategies are not only for people with diabetes. I encourage these approaches and tips to anyone who deals with afternoon crashes, morning shakiness, or appetite swings, as they can benefit from more stable blood sugar habits. Small, consistent actions can make a big difference in how you feel day to day. And a reminder: ensure you are tested for your annual physical, regardless of your history. It’s usually part of routine blood work.
