If you or someone you love has diabetes, you’re probably wondering how to eat in a way that keeps you healthy, energized, and in control of your blood sugar. Sticking to a diabetes-friendly diet isn’t just about cutting out candy—it’s about making smart, sustainable choices that fit your life. In this blog post, we’ll break down what the experts (like the CDC and ADA) say about eating for diabetes, why it matters, and how to make it work for you. Plus, we’ll talk about why lifestyle changes are the key to managing diabetes, how health coaching can help, and how you can grab some free tools from my coaching practice to get started. Let’s dive in!

Why a Diabetes-Friendly Diet Matters

Diabetes is a big deal—not just for you, but for the whole country. According to the Centers for Disease Control and Prevention (CDC), over 38 million Americans have diabetes, and it costs the U.S. about $412 billion every year in medical bills and lost productivity. For someone with diabetes, poorly managed blood sugar can lead to serious problems like heart disease, kidney issues, or even vision loss. That’s a heavy burden on your body and your wallet—medications like insulin can cost hundreds of dollars a month, even with “most favored nation” pricing (where the U.S. tries to negotiate lower drug prices like other countries). But here’s the truth: lower drug prices help, but they’re not enough. The only way to truly manage diabetes—and maybe even put it into remission—is through lifestyle changes, like eating right and staying active.

The good news? If you follow a diabetes-friendly diet and make those changes, the CDC says you could lower your blood sugar, reduce or even stop medications, and feel better overall. Imagine having more energy for school, sports, or hanging out with friends—without worrying about diabetes holding you back!

What the CDC and ADA Say About a Diabetes-Friendly Diet

The CDC and the American Diabetes Association (ADA) agree that a diabetes-friendly diet is all about balance, quality, and personalization. Here’s what they recommend for the most effective self-management:

1. Focus on Nutrient-Dense Foods:

• Fill half your plate with non-starchy veggies like broccoli, spinach, or zucchini. These are low in carbs and high in fiber, which helps keep blood sugar stable.
• Choose whole grains like brown rice or quinoa (a quarter of your plate) instead of white bread or sugary cereals.
• Pick low-glycemic fruits like berries or apples, which don’t spike your blood sugar as much as juice or sweets.
• Limit refined carbs (like soda, candy, or white pasta) to less than 10% of your daily calories. For a 1,800-calorie diet, that’s about 45-60% from carbs (200-270 grams), but quality matters more than quantity!

1. Choose Healthy Proteins:

• Go for lean animal proteins like fish (salmon is great for omega-3s) or skinless chicken. Aim for 15-20% of your calories from protein (about 0.8-1.2 grams per kilogram of body weight).
• Limit processed meats (like bacon or hot dogs) to once a week or less—they can increase insulin resistance and heart disease risk.

1. Pick Smart Fats:

• Keep healthy saturated fats (from butter or fatty meats) under 10% of your calories.
• Avoid trans fats (in some fried or packaged foods) completely—they’re bad for your heart, which is extra important if you have diabetes.
  • Avoid industrial fats like seeds oils and canola oil (in packaged foods) completely- they are bad for inflammation because our bodies don’t recognize how to use them since they are created through industrialization.

1. Personalize with a Dietitian:

• Work with a registered dietitian to tailor your plan. The ADA says this can lower your A1C (a measure of blood sugar) by 0.5-2%, which is huge!
• If you use insulin, try carb counting to match your doses and avoid low blood sugar (hypoglycemia).

1. Combine with Lifestyle:

• Aim for 150 minutes of moderate exercise per week (like brisk walking or dancing) and, if you’re overweight, lose 5-10% of your body weight. The CDC says this can put type 2 diabetes into remission, meaning you might not need meds anymore!

These steps aren’t just about food—they’re about building habits that make you feel awesome and keep diabetes in check.

Why Lifestyle Changes Are the Real Game-Changer

You might be thinking, “Can’t I just take my meds and call it a day?” Medications help, but they’re like a Band-Aid—they manage symptoms but don’t fix the root problem. The CDC and ADA both say that refined carbs (like sugary drinks or white bread) are the biggest dietary culprit in type 2 diabetes because they cause blood sugar spikes and insulin resistance.

EAT HEALTHY PROTEIN

Eating too much of certain animal fats and proteins, such as those found in bacon or some types of chicken, can increase inflammation in the body. Inflammation is a natural response by the immune system, but too much of it over time can harm tissues and contribute to health problems. These foods often contain high amounts of saturated fats and omega-6 fatty acids, which can trigger the body to produce chemicals like cytokines that promote inflammation.

Not all meats cause this problem. For example, lean meats like turkey or fish, especially those rich in omega-3 fatty acids (like salmon), may have less impact or even help reduce inflammation. The key is the type and amount of meat you eat. Bacon and some cuts of chicken, for instance, are high in omega-6 fatty acids, which can tip the balance toward inflammation if you eat them in large amounts without enough omega-3s to balance them out.

LIMIT CARBS

Carbohydrates, or carbs, can also play a big role in inflammation, especially refined carbs like white bread, sugary drinks, or processed snacks. These foods cause quick spikes in blood sugar, which can stress the body and increase inflammation over time. This effect is stronger in some people, like those with conditions such as diabetes. Many scientists believe refined carbs can be a bigger driver of inflammation than certain meats, depending on the diet.

However, not all carbs are bad. Complex carbs, like those in whole grains, fruits, and vegetables, contain fiber and nutrients that can help calm inflammation. The problem comes when people eat too many refined carbs and not enough of these healthier options.

In summary, eating too much bacon or certain types of chicken, which are high in omega-6 fatty acids and saturated fats, can add to inflammation, but refined carbs may have an even bigger impact in many cases. A balanced diet with lean meats, omega-3-rich foods, and complex carbs is key to keeping inflammation under control.

Lower drug prices (like most favored nation deals) can save money, but they won’t reverse diabetes. Lifestyle changes—eating smart, moving more, and managing stress—are the only way to truly stop diabetes in its tracks.

Here’s what you gain if you reach remission, according to the CDC:

• Lower or no medications: Save money and avoid side effects.
• Better energy and mood: No more blood sugar rollercoasters.
• Lower risk of complications: Protect your heart, kidneys, and eyes.
• Longer, healthier life: Feel great for years to come!

Why Health Coaching Can Make It Easier

Sticking to a diabetes-friendly diet sounds simple, but it’s not always easy—especially with school, friends, and all the tempting snacks out there. That’s where health coaching comes in. Studies show that people with diabetes who work with a coach are more likely to stick to their goals and lower their A1C. Why? Because a coach helps you make changes that fit your life, not just a textbook plan.

In my coaching practice, I’ve seen teens like you transform their habits with the right support. Here’s how we do it:

1. Stay True to Your Values: We’ll make a plan that aligns with what matters to you—like staying active for sports or enjoying family meals.
2. Understand the Science: I break down expert advice (like CDC and ADA tips) into easy steps you can actually follow.
3. Take Small, SMART Steps: SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. For example, swap soda for water three times a week instead of cutting it out cold turkey.
4. Get Full Support: I’m with you from start to finish, cheering you on and troubleshooting any bumps in the road.

Want to get started? I offer free downloadable MAPs (Motivational Action Plans) on my website. These guides help you connect to new habits, like choosing veggies over chips or planning balanced meals. Visit my Free Downloads Page to grab yours today!

Track Your Progress with Coaching

In my practice, I provide periodic progress reports using validated surveys (like those backed by the ADA) to show how far you’ve come—think lower blood sugar or more energy. I can share these with your doctor to keep everyone on the same page. The best results come when your coach and doctor work together, but if your doctor isn’t fully on board, my reports can show them hard data to prove your progress. It’s like bringing a slam-dunk argument to your next appointment!

You’ve Got This!

I’m so proud of you for reading this far! You probably already know a lot of this stuff, but living with diabetes can be exhausting, and a good reminder can keep you motivated. This info is here to empower you—to show you that you can take charge of your health with small, doable changes. You’re not alone, and every step you take is a win.

Ready to talk it out? Book a free listening session with me at my booking page. We’ll chat about your goals, what’s working, and what’s tough—no pressure, just support. Keep shining, and let’s make your diabetes-friendly diet a breeze!