A diabetes diagnosis is pretty scary – but with the right mindset, you can live a healthy, joyful, and fulfilling life and possibly even feel healthier than ever before!
Whether you’ve been diagnosed with Type 1 or another form of diabetes, this guide will walk you through what to expect, what to do, and how to adapt with confidence.
Let’s start with the facts:
Diabetes is a chronic condition that affects how your body turns food into energy. Most of the food you eat is broken down into glucose (sugar), which enters your bloodstream. When your blood sugar goes up, it signals your pancreas to release insulin. Insulin acts like a key to let the glucose into your cells to be used as energy.
In diabetes, this process is disrupted:
It’s important to understand that diabetes is not caused by eating too much sugar or being lazy. There are genetic, environmental, and lifestyle factors involved. You are not to blame for your diagnosis.
This is a condition you can manage. Millions do it every day—and you can too.
First, take a breath. It’s completely normal to feel a wave of emotions: fear, anger, denial, even grief. A diagnosis like this is a life change, and it takes time to adjust.
According to the CDC, over 38 million Americans live with diabetes. That’s nearly 1 in 10 people. This means there’s a vast network of people who understand what you’re going through.
Support groups, both online and in person, can be a lifeline. Look for:
Many people find comfort in talking to a therapist or counselor who understands chronic illness.
You are not alone in this. And you never have to face it alone.
To manage diabetes effectively, you’ll become familiar with a few important numbers:
Your doctor will help you set target ranges based on your age, health status, and diabetes type. Common targets include:
“Knowing your numbers gives you power. It’s your dashboard to better health.” — Mayo Clinic (Source)
Most people use fingerstick meters or Continuous Glucose Monitors (CGMs) to track these levels. CGMs offer real-time feedback, often with alerts for highs and lows, making them a game-changer for many.
One of the biggest myths is that you can never eat carbs or sweets again. Not true.
Instead, focus on:
Many people benefit from following the Plate Method:
Consider meeting with a Registered Dietitian Nutritionist (RDN) who specializes in diabetes.
Physical activity is a cornerstone of diabetes management. It helps:
Aim for at least 150 minutes of moderate activity per week. That’s 30 minutes a day, 5 days a week. You can start with:
Even 10-minute walks after meals can make a big difference.
“Exercise is one of the most powerful tools we have to improve insulin sensitivity.” — Harvard Health (Source)
Always check with your doctor before starting a new routine, especially if you have complications or other health conditions.
Depending on your type of diabetes and how your body responds, you may need medication. Common options include:
If insulin is part of your treatment, don’t panic. Modern tools have made it easier and less intimidating:
“Technology is transforming diabetes care and giving people greater freedom.” — Joslin Diabetes Center (Source)
Work with your endocrinologist or diabetes care team to find the right plan.
Managing diabetes takes a village. Your care team might include:
This team helps tailor your care plan, answer questions, and watch for complications. Be proactive about scheduling regular visits and screenings.
Diabetes affects more than blood sugar. Over time, it can impact your heart, kidneys, eyes, nerves, and more. But complications are not inevitable.
Prevent them with:
“Good blood sugar control cuts your risk of complications in half.” — NIH Diabetes Statistics (Source)
Catch issues early and act fast. Prevention starts with awareness.
Burnout is real. You may feel:
Practice self-compassion. Take breaks, celebrate small wins, and talk to someone when it gets heavy. Consider:
Ask your doctor about therapists who specialize in chronic illness.
There will be days when your numbers are off, when you forget a dose, or when diabetes just feels like too much. That’s okay.
Diabetes is managed over a lifetime, not in a single moment. Every healthy choice adds up. Focus on:
You are stronger than you know, and you’re already doing an amazing job just by learning and showing up for yourself.
You Are in Control
This isn’t just about managing a condition. It’s about reclaiming your health, your choices, and your future. Diabetes is part of your story—but it’s not the whole book.
Lean into your community. Embrace your tools. And take pride in every step you take.
You’ve got this.
| Sweetener | Type | Calories | Glycemic Index | Affects Blood Sugar? | Notes |
|---|---|---|---|---|---|
| Stevia | Natural | 0 | 0 | No | May have a slight bitter aftertaste |
| Erythritol | Sugar Alcohol | ~0.2/g | 0 | No | Mild digestive issues in high doses |
| Monk Fruit | Natural | 0 | 0 | No | Often blended with erythritol |
| Allulose | Rare Sugar | ~0.2/g | 0 | No | May cause bloating if overconsumed |
| Aspartame | Artificial | ~4/g | 0 | No | Not suitable for people with PKU |
| Sucralose | Artificial | 0 | ~0 | Possibly | Can affect insulin response in some |
| Saccharin | Artificial | 0 | 0 | No | Slight bitter aftertaste |
| Xylitol | Sugar Alcohol | ~2.4/g | 7 | Slightly | Toxic to dogs, may cause digestive issues |
| Agave Nectar | Natural | ~3/g | 10–30 | Yes | Very high in fructose |
| Honey | Natural | ~3/g | 58–87 | Yes | High in sugar, raises blood glucose |
Stevia is derived from the leaves of Stevia rebaudiana, a plant native to South America. Its sweet components, mainly steviol glycosides, are non-nutritive, meaning they provide no calories. According to a 2010 review published in Appetite, stevia does not raise blood glucose or insulin levels, making it an excellent option for people with diabetes. The FDA has labeled purified steviol glycosides as Generally Recognized As Safe (GRAS). While some users report a bitter aftertaste, formulations have improved significantly in recent years.
Erythritol is a sugar alcohol found in some fruits and fermented foods. It provides about 0.2 calories per gram—almost negligible compared to sugar—and has a glycemic index of zero. A 2003 study in the European Journal of Clinical Nutrition found that erythritol does not affect blood glucose or insulin levels. It’s well tolerated in small doses, though large amounts may lead to digestive discomfort.
Extracted from the monk fruit (Siraitia grosvenorii), this sweetener contains mogrosides, which provide sweetness without calories. A 2011 study in the Journal of Agricultural and Food Chemistry confirmed its non-glycemic nature. Monk fruit sweeteners are often blended with erythritol to balance taste and improve texture. They are also GRAS-certified by the FDA and have no known adverse effects.
Allulose is a “rare sugar” that occurs naturally in wheat, figs, and raisins. It has about 70% the sweetness of sugar with 90% fewer calories. A 2015 clinical trial published in The Journal of Clinical Biochemistry and Nutrition reported that allulose does not raise blood glucose or insulin levels in humans. However, it may cause mild gastrointestinal symptoms like bloating if consumed in large amounts.
Aspartame is a low-calorie artificial sweetener that is 200 times sweeter than sugar. It’s commonly found in diet sodas and sugar-free gum. A 2007 study in Regulatory Toxicology and Pharmacology reaffirmed aspartame’s safety, stating that “intake levels remain well below the acceptable daily intake.” It does not raise blood sugar but may not be suitable for people with phenylketonuria (PKU).
Sucralose, known commercially as Splenda, is created by chlorinating sugar molecules, making it non-caloric and around 600 times sweeter than sugar. A 2013 study in Diabetes Care found that sucralose can slightly increase insulin and blood glucose levels in some individuals, although results are mixed. It is stable at high temperatures, making it popular for cooking and baking.
Saccharin has been used as a sweetener since the late 1800s. It is 300–400 times sweeter than sugar and contains no calories. While early animal studies in the 1970s suggested a cancer link, subsequent human studies and regulatory reviews led to the removal of warning labels. According to the National Cancer Institute, “no clear evidence links saccharin to cancer risk in humans.”
Xylitol is a naturally occurring sugar alcohol found in many fruits and vegetables. It has about 40% fewer calories than sugar and a glycemic index of 7. A study in The American Journal of Clinical Nutrition noted that xylitol results in significantly lower postprandial glucose and insulin responses compared to sucrose. However, overconsumption can lead to gas and diarrhea. Importantly, it is toxic to dogs even in small amounts.
Although agave nectar is natural and has a lower glycemic index, it contains up to 90% fructose. High fructose intake has been linked to insulin resistance, liver fat accumulation, and metabolic disorders. According to the Journal of Clinical Investigation (2009), high fructose consumption may worsen metabolic syndrome in individuals with diabetes.
Honey contains natural sugars—mainly glucose and fructose—and has a glycemic index between 58 and 87, depending on the type. Though it has antioxidant and antimicrobial properties, it raises blood glucose levels significantly. The American Diabetes Association advises using it sparingly, as it still behaves like sugar in the body.
Choosing the right sweetener depends on individual tolerance, personal preference, and specific health goals. While natural, non-nutritive options like stevia, monk fruit, and erythritol offer safe alternatives for diabetics, moderation is always key.