The Truth About Living Well with Diabetes: What Science Really Says

Living with diabetes can feel like solving a puzzle that changes every day. One morning your glucose levels seem perfect, and the next they’re not. It’s no wonder people feel confused or frustrated. The good news is that science is clear: small, evidence-based habits can make a powerful difference to your health without extreme rules or fear. Here are some common questions people ask and the answers that actually make a difference.

Q1. What can I eat to help my diabetes? 

Both are important, but food forms the foundation of diabetes care. What and when you eat directly influence how your body manages insulin and blood glucose. Research shows that structured dietary changes alone can reduce HbA1c, which measures average blood sugar, by 0.5–2%, an effect comparable to some diabetes medications [1][2]. Choosing slow-digesting, high-fibre carbohydrates like legumes, oats, and vegetables and pairing them with protein or healthy fats helps keep blood sugar steady, reduces hunger, and improves long-term control [1][2]. It’s not about cutting carbs completely but choosing quality carbohydrates and balancing meals.

Q2. What should I eat to keep my blood sugar steady? 

Balance and timing matter as much as food choice. Including fibre from whole grains, vegetables, and pulses slows digestion [1][2]. Adding protein from eggs, yoghurt, tofu, chicken, or fish improves satiety and helps stabilise glucose [1]. Healthy fats such as avocado, olive oil, or nuts also play a role in keeping blood sugar steady [1]. Eating every three to four hours rather than skipping meals can prevent sharp glucose spikes or drops [2].

Q3. Can I reverse pre-diabetes? 

In many cases, yes, which is encouraging news. Large studies show that losing just 5–7% of body weight and increasing daily movement can reduce the risk of developing Type 2 diabetes by more than 50% [3]. Sustainable, enjoyable changes are more effective than drastic diets. Cooking more at home, walking regularly, sleeping well, and building realistic routines help the pancreas and insulin system function better and may delay or prevent diabetes onset [3].

Q4. Does stress make my blood sugar worse? 

When you’re stressed, your body releases hormones like cortisol and adrenaline, which raise blood sugar to provide “quick energy.” For someone with diabetes, this can make glucose levels unpredictable. Practising stress management techniques such as slow breathing, light physical activity, meditation, or talking with others can significantly lower both blood glucose and perceived stress [4]. Emotional and mental wellbeing are integral to diabetes care, not just optional extras [4].

Q5. Can diabetes make me feel tired or moody? 

Yes, and it’s more common than most people realise. High or low blood sugars can impact energy, focus, and mood. Low levels may cause shakiness or irritability, while high levels can leave you tired and foggy. Consistent eating patterns, hydration, and adequate sleep help stabilise energy, and paying attention to emotional health supports better blood sugar control [1][4]. Diabetes is as much a whole-body condition as a metabolic one.

Q6. What are types of diabetes? 

Type 1 and Type 2 are the most common, conditions like MODY, neonatal diabetes, and syndromic forms such as Wolfram or Alström syndrome have unique genetic causes. Management often requires precision medicine, including tailored nutrition strategies guided by genetics and clinical profile [5]. Personalised approaches to food and lifestyle remain central, regardless of the type of diabetes [5].

Q7. Can I still eat the foods I love with diabetes?

Not at all. The goal is awareness and flexibility, not restriction. Research shows that people who practise mindful eating, paying attention to hunger, fullness, and emotional triggers, have better blood sugar control than those following rigid, rule-based diets [6]. Managing diabetes is about understanding your body, building consistent habits, and creating balance that lasts [6].tent habits, and creating balance that lasts.

References

1. Franz MJ et al. (2017). Effectiveness of Medical Nutrition Therapy in Diabetes Management. Diabetes Care, 40(7): 940–947.

2. American Diabetes Association. (2024). Standards of Care in Diabetes. Diabetes Care, 47(S1): S1–S180.

3. Knowler WC et al. (2002). Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin. N Engl J Med, 346:393–403.

4. Surwit RS et al. (2002). Stress and Diabetes: A Review of the Psychosocial Factors. Diabetes Care, 25(2): 241–247.

5. McDonald TJ & Ellard S. (2013). MODY: New Insights from Genetic Diagnosis. Frontiers in Endocrinology, 4(38).

6. Miller CK et al. (2020). Mindful Eating and Diabetes: A Review of the Evidence. Journal of the Academy of Nutrition and Dietetics, 120(11): 1930–1945.