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Start Here
Diabetes 101
Blog
Recipes
- All Recipes
- Breakfast
- Lunch
- Dinner
- Appetizers
- Sides
- Desserts
- Drinks
- Smoothies
- Snacks
- Soup
Meal Plans
About Me
Work With Me
- 1:1 Virtual Coaching
- Brands
Shop

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🎃 it may still be 95 degrees outside but pumpkin season is here… and these Pumpkin Protein Muffins are one of my favorite ways to enjoy it!

They’re soft, cozy, perfectly spiced, and packed with ingredients that make them a more balanced option for breakfast or snack time.
Each muffin has: ✨ 14g protein ✨ 4g fiber ✨ 20g carbohydrate ✨ And plenty of pumpkin spice flavor
The combination of fat, fiber, and protein makes these a great option if you’re looking for a fall muffin that’s a little more blood sugar friendly than your typical bakery muffin.

And possibly my favorite part? The recipe uses the ENTIRE can of pumpkin. 🙌 No random half-used container of pumpkin sitting in your fridge!
Make a batch for breakfast, grab one for an afternoon snack, or freeze them to have on hand for busy mornings.

Comment “recipe please” and a I’ll send you the full recipe!

https://milkandhoneynutrition.com/recipes/pumpkin-protein-muffins-high-protein/

#diabetes #bloodsugar #pumpkinmuffins #pumpkinseason #proteinmuffins

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I know Walmart is getting a lot of attention for their cute new clothes and beautiful new home decor… But they’ve also been raising the bar in the grocery department as well! These are some of my favorite things I love that they carry as a registered dietitian living with type 1 diabetes, who also has to eat gluten-free.
#diabetes #walmart #glutenfree #bloodsugar #groceries

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When it comes to blood sugar friendly dinners, we’re looking for options that are higher in fiber and protein. Dinners that are higher in these two nutrients tend to lead to better postmeal blood sugar levels and more stable blood sugar levels 👍

*And don’t automatically dismiss a recipe that seems like it might be too high in carbohydrate… Take a closer look and see where that carbohydrate is coming from.

Comment “recipes please” and I’ll send you links to these recipes as well as more information about Milk & Honey Nutrition meal plans!

#diabetes #bloodsugar #dinner #healthymeals #fiber

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#ad One of my favorite things about @hungryroot is how easy they make it to fit healthy meals into real life. 🙌

Life gets busy, and I love that I can schedule my deliveries around my calendar. Going out of town? Skip a week. Need groceries before a busy work week? Move your delivery up. It only takes a few clicks, and it makes meal planning so much less stressful.

Comment “link please” and I’ll send you a direct link!

Use code MILKNHONEY40 to get 40% off your first box and see just how simple healthy eating can be with Hungryroot!

Comment “link please” and I’ll send you a direct link!

#diabetes #bloodsugar #fiber #protein

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Sourdough vs. whole grain bread… which one is actually better for blood sugars? 🍞

You may have heard that sourdough is automatically the “better” bread for blood sugar because of the fermentation process. And while sourdough can absolutely be a great option, the research is a little more nuanced than that.

🍞 Sourdough: Fermentation may help reduce the glycemic response of some breads, but not all sourdough is whole grain or high in fiber.
🌾 Whole grain: Keeps the bran, germ, and endosperm intact and typically offers more fiber, vitamins, minerals, and beneficial plant compounds.

Look for a whole grain or sprouted-grain bread with a good amount of fiber. And a whole grain sourdough? That can give you the best of both worlds. 🙌

And, as always, individual responses vary. If you have diabetes and use a CGM or glucose meter, your own data can tell you a lot about which breads work best for YOU. Which one is best for you is going to vary from person to person.

Comment “learn more” and I’ll send you more information on sourdough and whole grain bread and some of my favorite bread options for people with diabetes.

https://www.milkandhoneynutrition.com/best-bread-for-diabetes-brands-carbs-sugar/

#diabetes #bloodsugar #sourdough #healthybread #bloodsugarfriendly

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Want an easy way to get more fiber without adding a bunch of extra prep? 🙋‍♀️ Start with your snacks!

Fiber is helpful for blood sugars because it can help slow digestion and the absorption of carbohydrates, which will likely lead to a more gradual rise in blood sugar after eating. (This is what we want!) It also helps with fullness, digestive health, and regularity.

And most of us could use more of it!

Daily goal:
Women: at least 25g fiber/day
Men: at least 38g fiber/day

Snack time is one of my favorite opportunities to work toward those numbers. When I’m looking at packaged snacks, I look for options with 5g+ of fiber per serving… and bonus points when they have some protein too! Fiber + protein makes a great combination for blood sugar-friendly snacks.

But remember: If you’re increasing your fiber intake, do it gradually and make sure you’re drinking enough fluids along the way

Comment “learn more” and I’ll send you my full list with 25+ high fiber snack options!

https://www.milkandhoneynutrition.com/high-fiber-snacks-for-diabetes-to-support-your-blood-sugar/

#diabetes #bloodsugar #fiber #snacktime#bloodsugarfriendly

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Yes, you can have sweets if you have diabetes. 🙌🍋

Managing blood sugars doesn’t mean you have to say goodbye to dessert. Instead, a few simple strategies can help you enjoy the foods you love while also supporting more stable blood sugars:

✨ Enjoy sweets as part of or after a balanced meal ✨ Pair carbohydrates with protein, fat, and/or fiber ✨ Be mindful of portion size ✨ Pay attention to how YOUR blood sugar responds

And sometimes, you can choose desserts that already have some of that balance built in!

My No-Bake Cottage Cheese Lemon Cheesecake Bites are a perfect example. They’re delicious, easy to make, and have just 5g carbohydrate per bite. 🍋🍰

Remember: having diabetes doesn’t mean you need to fear sugar or never eat dessert. It’s about learning how different foods impact your blood sugars and finding an approach that works for you.

Comment “links please” and I’ll send you more info on how to enjoy sweets when you have to pay attention to your blood sugar and the recipe for my new Lemon Cheesecake Bites! 💛

#diabetes #bloodsugar #healthydessert #lowsugar #bloodsugarfriendly

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Does the famous “walk after meals” trick actually work for blood sugars?

Yes! Movement after eating can help your muscles use glucose from your bloodstream and improve insulin sensitivity. And you may not need as much activity as you think…even a few minutes of light movement can be beneficial.

Walking is great because it’s easy, accessible, and usually the right intensity for helping with post-meal blood sugars. But there are plenty of other ways to get your muscles moving too:
✨ Do some light housework ✨ Ride a stationary bike ✨ Play outside with your kids ✨ Take the stairs 
And harder isn’t necessarily better. Higher-intensity exercise can sometimes temporarily RAISE blood sugar, especially for people with diabetes.
So rather than thinking you need a full workout after every meal, focus on something much simpler:

What’s your favorite way to get some movement in after a meal?

Comment “learn more” and I’ll send you more info on exercise, walking, and lowering your blood sugar levels.

#diabetes #bloodsugar #exercise #walking #mealtime

https://www.milkandhoneynutrition.com/does-exercise-lower-blood-sugar-understanding-the-immediate-and-long-term-effects/

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#ad You know that 4pm feeling when dinner is still a couple hours away, but you’re ready to eat EVERYTHING in the kitchen?

I’m partnering with @grapesfromCA to share my go-to snack plate formula for exactly that moment:

🍇 Fruit – like California grapes! 🧀 Cheese 🥜 Nuts 🍫 Dark chocolate

This combo checks all the boxes for me: sweet + salty, satisfying, and a mix of carbs, protein, fat, and fiber to help keep you satisfied until dinner.

And California grapes are perfect for this because there’s zero prep involved… just grab, rinse, add to your plate, and enjoy! They have naturally occurring antioxidants and other polyphenols… and research over the last 25 years has consistently shown that table grape consumption my support heart health, skin health, GI health and more!

The best part? You can use this formula again and again and simply switch up what you choose for each category.

SAVE this snack formula for the next time dinner is two hours away and your stomach says it needs to be NOW. 😂

Comment “learn more” and I’ll send you more information on adding grapes into your diet and some of my favorite California Grape snack time recipes!

#snacktime #snackplate #bloodsugar #diabetes

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Here’s everything we’ve got planned for snacks next week on Milk & Honey Nutrition meal plans! I use snacks to help fill in any protein and fiber gaps:

Homemade Popcorn Trail Mix
Hard boiled eggs
High Protein Yogurt
Pistachios
Avocado + Whole grain bread

Comment “links please” and I’ll send you more blood sugar friendly snack resources!

#diabetes #bloodsugar #snacks #fiber #healthysnacks

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When it comes to blood sugar friendly breakfast ideas, we’re looking for options that are higher in healthy fats, fiber, and protein. Balanced meals like this are more likely to lead to more stable blood sugars after you eat.

Comment “recipes please” and I’ll send you links to the full recipes and nutrition info for the grape smoothie and overnight oats!

#diabetes #bloodsugar #breakfast #mealplans #healthybreakfast

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Monthly Costco haul as a registered dietitian icing with type 1 diabetes and feeding a family of 5 ☺️❤️

Comment “learn more” and I’ll send you my full Costco shopping list plus my Costco meal plan!

https://www.milkandhoneynutrition.com/healthy-costco-grocery-shopping-list-by-aisle/

#diabetes #bloodsugar #costco #costcohaul #costcofinds

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