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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

The Complete Guide to Diabetes Nutrition

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This comprehensive, easy-to-follow ebook is designed specifically for individuals living with diabetes who are ready to take control of their health.

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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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Protein bars are convenient… but sometimes you just want REAL FOOD.

Protein can be especially helpful when you’re trying to manage blood sugars because it helps make meals and snacks more satisfying, and pairing protein with carbohydrate foods can help slow digestion and support a more gradual blood sugar response.

Here are 6 easy high-protein snacks to try:
🥣 Greek yogurt: ~20g protein/cup 🍓 Cottage cheese: ~25g protein/cup 🥚 2 hard-boiled eggs: ~12g protein 🫛 Edamame: ~18g protein/cup 🧀 Turkey + cheese roll-ups: ~25g protein 🐟 Tuna + whole grain crackers: ~20g protein from 3 oz tuna

And remember: your snack doesn’t have to be low-carb to be blood sugar friendly. Pairing a source of carbohydrate with protein, fiber, and/or fat can make for a filling, satisfying snack while supporting blood sugar management.

Comment “link please” and I’ll send you more high protein snack ideas!

https://www.milkandhoneynutrition.com/quick-protein-snacks-with-7-grams-of-protein/

Which one would you pick? 👇

#diabetes #bloodsugar #protein #highprotein #healthysnacks

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You don’t need to skip the chips, avoid the queso, or bring an entirely separate “diabetes-friendly” meal to enjoy game day while managing your blood sugar.
Instead, focus on a few simple strategies:

🏈 Don’t skip meals beforehand to “save” your carbs or calories 🍗 Prioritize protein and fiber when building your plate 🥑 Pair higher-carb foods with protein, fat, and/or fiber 🍽️ Make a plate instead of grazing for hours 🥤 Pay attention to what you’re drinking, too 🚶‍♀️ Add some movement when you can 💙 And remember: the goal isn’t perfectly flat blood sugars

As a dietitian living with diabetes, I’m a big believer that blood sugar management should help you enjoy your life…not keep you from participating in it.

I put together 7 tips for better blood sugars on game day, plus a whole list of diabetes-friendly game day recipes… Comment “learn more” and I’ll send you the link! 🏈

And save this one before your next watch party!

#diabetes #bloodsugar #healthyappetizer #healthysnacks #chipsanddip

https://www.milkandhoneynutrition.com/diabetes-friendly-game-day-food/

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#ad One of my favorite blood sugar tips has nothing to do with cutting carbs 🙌

Pairing your carbs with protein, fiber, and healthy fats can help create a more balanced meal or snack and support steadier blood sugars.One easy way I do this?

Adding @Muluprotein Cottage Cheese for a simple source of protein. 🥣

Carbohydrates have the biggest immediate impact on blood sugar, but that doesn’t mean you need to avoid them. Instead of always asking, “What should I take away?” try asking, “What can I add?”

Think:
🍓 Fruit + cottage cheese + nuts

🍞 Toast + cottage cheese + berries

🥒 Crackers + cottage cheese + veggies

You still get to enjoy the carbs you love…you’re just giving them a little more support. ❤️

So next time you’re building a meal or snack, remember: before you take something away, think about what you can ADD.

Comment “learn more” and I’ll send you more info on balancing blood sugars and where to find MULUcottage cheese near you!

#diabetes #bloodsugar #cottagecheese #protein

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A helpful general target is at least 14 grams of fiber for every 1,000 calories you eat. For many adults, that works out to roughly:
* Women age 50 and younger: 25g/day
* Women over 50: 21g/day
* Men age 50 and younger: 38g/day
* Men over 50: 30g/day

But remember to increase fiber slowly! If you’re currently eating significantly less fiber than your goal, don’t jump from 10–15g/day to 30g+ overnight! Increasing fiber too quickly can lead to gas, bloating, cramping, and other digestive discomfort. Instead, try adding about 3-5g of fiber per day to your usual intake, maintain that amount for about a week, and then increase again. Simple additions… like the cover foods we talked about in this video… can gradually move you toward your goal. And as you increase fiber, make sure you’re also drinking enough fluids to help your digestive system adjust!

Comment “learn more” and I’ll send you more info!

#diabetes #bloodsugar #fiber #type1 #type2

https://www.milkandhoneynutrition.com/high-fiber-foods-for-diabetes-to-add-to-your-plate/

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Trader Joe’s finds… but make them high protein 🙌

Protein isn’t just about building muscle. When you pair protein with carbohydrates, it can help slow digestion, support more stable blood sugars, and keep you feeling satisfied longer.

These are some of my favorite higher-protein finds from Trader Joe’s that make it easier to build balanced meals and snacks without overcomplicating things.

Save this for your next TJ’s run! 🛒 And tell me what high-protein Trader Joe’s find would you add to the list?

Comment “links please” and I’ll send you my full list of blood sugar friendly Trader Joe’s Finds!

#diabetes #bloodsugar #traderjoesfinds #traderjoes #protein

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You may have heard that eating your food in a certain order can help with blood sugar… but does it actually work? Research suggests that, yes, food order can influence your blood sugar response after a meal. Studies have found that when people eat vegetables and protein first, followed by carbohydrate foods, their post-meal glucose rise may be lower compared to eating the carbohydrate first.

Why? Protein, fat, and fiber can help slow digestion and the rate at which glucose enters your bloodstream. So, when you eat those foods before your carbs, you may essentially be giving your body a little bit of a head start.

But, and this is important, you do not need to dissect every meal and eat each food separately. Think of food order as one more tool in your blood sugar management toolbox. If it works naturally with the meal you’re eating, great! Start with your veggies or protein and then move on to your carbs. But, if you’re eating a sandwich, taco, casserole, or another mixed meal? Just eat your food and enjoy it.

Food order can help, but your overall meal composition, and including fat fiber and protein with your carbs, matters too.

If you’d like to learn more about this topic, comment “learn more” and I’ll send you more info.

https://www.milkandhoneynutrition.com/macros-and-diabetes-how-carbs-protein-and-fats-impact-blood-sugar/

#diabetes #bloodsugar #foodorder #type1 #type2

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#ad One of the biggest misconceptions I hear about eating for better blood sugars? That you have to give up rice. 🍚

You don’t! It’s all about choosing the right type of rice, paying attention to portions, and pairing it with protein, fiber, and fat.
That’s why I love @parish.rice It has a lower glycemic index (GI 41) and more protein than traditional white rice, making it a great option when you want to enjoy rice while still being mindful of your blood sugar.

I like to build my plate with: 🍚 Parish Rice 🥩 A source of protein 🥦 Plenty of veggies

The goal isn’t to eliminate carbs… it’s to learn how to enjoy them in a way that supports steadier blood sugars AND makes meals satisfying.

As a dietitian living with diabetes myself, I’m always looking for simple swaps that help us keep the foods we love on the plate. ❤️

Have you tried Parish Rice yet?

#diabetes #bloodsugar #lowglycemic #whiterice

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Most people with diabetes can fit any food into a well-balanced diet, including oatmeal. However, even with the high fiber content of oatmeal, adding other foods to oatmeal can increase the nutritional value and better support blood sugars. Usually, most people don’t eat plain oatmeal. Often mix-ins, like nuts and milk, get added to boost the protein and fat content in the oatmeal. These ingredients can be diabetes–friendly and will also result in tastier oatmeal!

Comment “learn more” and I’ll send you more info on how to enjoy oatmeal with diabetes.
https://www.milkandhoneynutrition.com/is-oatmeal-good-for-diabetes/

#diabetes #bloodsugar #oatmeal #healthybreakfast #balancedbreakfast

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How much fiber should you aim for?

A helpful general target is at least 14 grams of fiber for every 1,000 calories you eat. For many adults, that works out to roughly:
* Women age 50 and younger: 25g/day
* Women over 50: 21g/day
* Men age 50 and younger: 38g/day
* Men over 50: 30g/day
*
But remember to increase fiber slowly! If you’re currently eating significantly less fiber than your goal, don’t jump from 10–15g/day to 30g+ overnight! Increasing fiber too quickly can lead to gas, bloating, cramping, and other digestive discomfort. Instead, try adding about 3-5g of fiber per day to your usual intake, maintain that amount for about a week, and then increase again. Simple additions… like the cover foods we talked about in this video… can gradually move you toward your goal. And as you increase fiber, make sure you’re also drinking enough fluids to help your digestive system adjust!

Comment “learn more” and I’ll send you more info!

#diabetes #bloodsugar #fiber #type1 #type2

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Magnesium supplements are everywhere… but do you actually need one if you have diabetes or are trying to manage your blood sugar? 🤔

Magnesium plays an important role in glucose metabolism and insulin signaling, and research has shown an association between low magnesium levels, insulin resistance, and type 2 diabetes.

But that doesn’t mean everyone who needs to pay attention to their blood sugar should automatically take a magnesium supplement.

🥬 A food-first approach is a great place to start. Magnesium-rich foods include: • Nuts and seeds • Beans and lentils • Whole grains • Leafy green vegetables • Avocado

And, if you’re concerned you may not be getting enough magnesium, talk with your healthcare provider or dietitian about whether a supplement (or testing your magnesium status) might be appropriate for you.

The bottom line: Magnesium matters for blood sugar, but more isn’t necessarily better.

Comment “link please” and I’ll send you my full blog post on magnesium and blood sugars!

https://www.milkandhoneynutrition.com/magnesium-what-it-does/

#diabetes #bloodsugar #magnesium #type1 #type2

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