Intuitive Eating with Diabetes: A How-To Guide

A type 2 diabetes diagnosis can feel like the ground just shifted beneath you. All of the sudden, you’re being handed a stack of papers with “recommended diet changes” and a list of foods to avoid. The good news? Intuitive eating with diabetes is still possible AND helpful.

While I can’t personally relate to having diabetes, I can imagine how overwhelming it feels when your brain starts thinking about all the “shoulds” and “shouldn’ts.” Maybe you’re feeling shame and guilt, like you caused this or “if I just would’ve done ____, I wouldn’t be here”.

If you are having those thoughts, let me be someone (hopefully not the first person) to tell you that you did not cause yourself to get diabetes. Believe it or not, researchers haven’t found a definitive cause. But we do know that type 2 diabetes and insulin resistance is incredibly hereditary, meaning you likely got it because it runs in your family, not because you did anything wrong.

But here’s what I want you to know right away: You don’t have to choose between managing your health and maintaining a peaceful relationship with food. They actually go hand in hand! Let’s talk about how to navigate this journey while staying true to your body and your values.

The Diet Culture Trap in Healthcare

If you’ve recently received a diagnosis of diabetes, you might be feeling pressured to:

• Follow a strict meal plan
• Google “foods to help with diabetes”
• Cut out carbs entirely
• Track every bite you eat
• Obsessing over every fluctuation on the scale
• Ignore your body’s signals in favor of “rules”

Sound familiar? This is where diet culture sneaks into healthcare, often making us feel like we’re failing if we don’t follow every rule perfectly. But here’s the thing – this approach often does more harm than good, especially if you have a history of disordered eating or are working on healing your relationship with food.

Hot take: You can absolutely practice intuitive eating while managing diabetes. In fact, it might be exactly what your body needs!

Combining Intuitive Eating with a Type 2 Diabetes

As a weight-inclusive dietitian, I help my clients understand that intuitive eating isn’t about ignoring health – it’s about honoring it in a way that feels peaceful and sustainable. When we’re working with diabetes or insulin resistance, we want to:

1.Listen to your body’s needs (yes, even with diabetes!)

Honor your hunger and fullness cues. Meaning reach for food when you’re hungry and slowing down when you feel yourself getting full. Eating consistent meals and snacks throughout the day is going to help prevent blood sugar spikes and dips.

2. Consider your whole health picture

One of the first things I hear from clients who see me after a diabetes diagnosis is:

“I feel like I have to change everything I eat now”.

False.

Your blood sugar isn’t just about food. Stress, sleep, medication, and movement all play a role, too.

So if you’re only worrying about food, let’s take a step back and look at the full picture.

3. Focus on ADDING foods, not restricting foods

A general guideline when building a meal that is beneficial for maintaining blood sugar regulation is including:

• Carbohydrates, fats, protein, and fiber/produce.

Yes, I said carbs. Your body needs carbs, consistently throughout the day, EVEN WHEN you have diabetes.

The shift may look like adding in more produce and protein than you usually have in the past. This is because carbs are our body’s preferred source of energy and research shows that we need anywhere between 45-65% of our total daily intake to come from carbohydrates.

But, because your body is having a harder time producing insulin or using insulin efficiently, this means we need to add in protein, fat, and fiber to help slow down the digestion of the carbohydrates so there’s not a spike in blood sugar.

Did you know that fiber, protein, and fat slow digestion? Pairing these with carbs helps prevent blood sugar spikes—and yes, it’s pretty cool how food works like that!

4. Honor both your physical and mental health

Another neat thing is that walking for five minutes after eating a meal will support your body in digesting carbohydrates, too. You don’t have to make drastic changes that feel impossible — five minutes is literally enough.

And about mental health, because stress negatively impacts blood sugar regulation, cutting out foods is harmful too. I don’t know about you, but if I tell myself I can’t eat the foods I love, I am GOING to be more stressed.

Think about it—if you’re constantly stressing over what you ‘shouldn’t’ eat, that stress can raise your blood sugar too. That’s why letting go of restrictive rules can actually help your health.

This is why I’m so passionate about a weight inclusive and non-diet approach to nutrition. We often forget how detrimental stress is for our health.

Lastly, the key is learning to work WITH your body, not against it.

How to Advocate for Yourself with Diabetes and Intuitive Eating

Before Your Medical Appointments

1. Prepare Your Questions:
   • Ask about all available treatment options
   • Request explanations in clear, non-judgmental terms
   • Inquire about lifestyle changes beyond just food
   • Discuss how to monitor progress without triggering disordered behaviors
2. Bring Support:
   • Consider having a friend or family member join you
   • Take notes or record the session (with permission)
   • Have your current health team’s contact information ready

During Your Appointments

Remember, you have the right to care that supports your whole wellbeing. Here are some helpful phrases:

• “I practice intuitive eating and want to approach this diagnosis through that lens. Can we discuss how to merge these approaches?”
• “I’m working on healing my relationship with food. How can we manage diabetes without restrictive eating?”
• “Could you help me understand how this recommendation supports my overall health while maintaining my intuitive eating practice?”

After Your Appointments

Take time to:

• Process the information at your own pace
• Connect with your support system
• Review recommendations through a weight-inclusive lens
• Reach out to providers who understand your needs

Building Your Support Team

While navigating diabetes, having the right support makes all the difference. A weight-inclusive healthcare team might include:

• A primary care provider who understands HAES principles (Health At Every Size)
• A therapist who specializes in health anxiety or disordered eating
• A dietitian who can help you navigate nutrition without restriction (hi, that’s me!)
• Specialists who respect your recovery journey (certified diabetes educator, endocrinologist, etc)

Creating Your Path Forward for Intuitive Eating with Diabetes

Remember, healing and health look different for everyone. Your path might include:

• Gentle nutrition approaches that honor your body
• Stress management techniques
• Joyful movement that feels good for you
• Regular check-ins with your support team
• Gradual, sustainable changes that align with your values

You Don’t Have to Navigate This Alone

As someone who specializes in helping clients navigate health conditions without falling into diet culture, I understand how overwhelming this journey can feel. Whether you’re managing diabetes, PCOS, autoimmune conditions, or any other diagnosis, know that there’s a way to care for your health while also maintaining peace with food and body.

Ready to explore what that could look like for you? I offer virtual nutrition therapy sessions where we can:

• Review your diagnosis and current challenges
• Create a personalized approach that feels good for you
• Develop strategies for managing health without triggering disordered eating
• Build confidence in listening to your body’s needs

Want to explore how to care for your health without food stress? Let’s chat! Book a free discovery call to see how I can support you.

As a registered dietitian in North Carolina, I provide virtual sessions that make support accessible and convenient.

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Remember: Your worth isn’t measured by how perfectly you follow health recommendations. You deserve support that honors all aspects of your wellbeing – and that’s exactly what we’ll focus on together.