Newly Diagnosed with Diabetes? Here’s Where to Start

Hearing that you’re prediabetic or diabetic can feel overwhelming. You might wonder, “What do I eat? How do I take care of myself? Can I still enjoy my favorite foods?”

The good news is that small, consistent changes to your diet and lifestyle can make a huge difference. This guide will walk you through simple steps to start feeling better and taking control of your health.

Cut Back on Sugar

One of the most important changes you can make is reducing sugar in your diet. Sugar not only raises your blood sugar but can also leave you feeling tired, hungry, and stuck in a cycle of cravings. Start by identifying the hidden sugars in your kitchen. Foods like salad dressings, ketchup, and even flavored yogurts often have more sugar than you’d expect.

For tips on spotting these hidden culprits, check out 10 Sneaky Sources of Hidden Sugars in Your Kitchen.

Next, focus on making simple swaps. Instead of soda, try sparkling water with a splash of lemon or lime. Replace sweetened cereal with eggs or a quick low-carb smoothie. These small changes can add up and make a big impact on your blood sugar control.

For more ideas, our article Simple Sugar Swaps That Make a Big Impact is a great place to start.

Focus on Low-Carb, Balanced Meals

A low-carb way of eating is essential for managing blood sugar. Fill your plate with non-starchy vegetables like broccoli, spinach, or zucchini. Add a generous portion of protein like chicken, fish, eggs, or tofu.

Include healthy fats like avocado, olive oil, or butter to keep you satisfied and support stable energy. Skip high-carb foods like bread, rice, pasta, and potatoes, and replace them with low-carb alternatives such as cauliflower rice or zucchini noodles.

This combination not only keeps your blood sugar stable but also helps with weight management and energy levels.

Why Low-Carb Works for Diabetes

If you’ve been told to “watch your carbs” or “cut back on sugar,” you might wonder why low-carb eating is such a big deal for managing diabetes. The answer lies in how your body processes carbohydrates.

When you eat carbs, they’re broken down into glucose (sugar), which enters your bloodstream. This raises your blood sugar levels, and your body releases insulin to help move that sugar into your cells for energy. But when you have diabetes or prediabetes, your body doesn’t handle sugar well. Either your cells have become resistant to insulin, or your body doesn’t make enough insulin to keep up.

Eating fewer carbs means your body doesn’t have to work as hard to control your blood sugar. By choosing low-carb foods like non-starchy vegetables, proteins, and healthy fats, you can keep your blood sugar levels more stable throughout the day. This helps reduce cravings, boosts energy, and can even lower your A1C (a measure of your average blood sugar over time).

Research has shown that low-carb diets can improve insulin sensitivity, reduce the need for medication, and even help some people put type 2 diabetes into remission. Plus, low-carb eating is often satisfying because it’s rich in protein and healthy fats, which keep you feeling full and reduce the urge to snack on sugary or high-carb foods.

Low-carb isn’t just about cutting out bread and pasta—it’s about fueling your body in a way that works with your biology, not against it. By focusing on nutrient-dense, low-carb meals, you’re giving your body the tools it needs to thrive.

Get Moving

Exercise is one of the best ways to lower your blood sugar and improve your overall health. You don’t have to start with intense workouts. Even a 10–15 minute walk after meals or a quick 20 minute at home workout can help your body use sugar more effectively.

If you’re ready for more, try strength training, yoga, or fun activities like dancing. The key is to move consistently. Aim for at least 150 minutes of movement per week, but remember—even small steps make a big difference.

Prioritize Sleep

Poor sleep can make it harder to control blood sugar and often leads to cravings for sugary foods. Aim for 7–8 hours of quality sleep each night.

To improve your sleep: create a calming bedtime routine like reading or meditating, avoid screens at least an hour before bed, and keep your bedroom cool, dark, and quiet. If you struggle with sleep, talk to your doctor to rule out conditions like sleep apnea, which is common in people with diabetes.

Manage Stress

Stress raises your blood sugar by triggering hormones like cortisol, which make your body release more glucose. Managing stress is just as important as diet and exercise when it comes to controlling diabetes.

Here are a few ideas to help you de-stress: practice deep breathing exercises for a few minutes each day, try mindfulness or meditation apps to help calm your mind, spend time doing activities you enjoy, and get outside—spending time in nature has been shown to reduce stress and improve mood.

Stay Hydrated

Drinking enough water helps your body flush out excess sugar through your urine and keeps you feeling energized. Aim for at least 8–10 cups of water a day, and limit sugary drinks like sodas or sweetened teas. If plain water feels boring, add a slice of lemon, cucumber, or fresh mint for flavor.

Build a Support System

Managing diabetes is easier when you have support. Whether it’s a friend, family member, or online community, sharing your journey with others can help you stay motivated and feel less alone. You might also consider working with a dietitian or diabetes educator who understands low-carb eating and can create a personalized plan for your needs.

Take It One Step at a Time

Making changes to your diet and lifestyle doesn’t have to happen overnight. Start small—cut back on sugar, take a short walk, or focus on one low-carb meal a day. Celebrate your wins, no matter how small they may seem.

Over time, these small changes can lead to big improvements in your energy, health, and quality of life. Remember, you’re not alone in this journey. With the right steps, you can take control of your diabetes and start feeling your best.