Living with Type 1 diabetes—like I do—means constantly balancing insulin, food and activity to avoid blood sugar highs (hyperglycaemia) and lows (hypoglycaemia). This daily dance requires ongoing decisions around eating, which can make food feel like both a necessity and a burden. Because so much depends on what—and when—we eat, diabetes can create a never-ending, sometimes overwhelming, focus on food. 

How blood sugar swings can shape your eating

When your glucose drops too low, the hunger can feel urgent and uncontrollable, often leading to eating more than you need to correct your glucose. Ironically, high blood sugar can also make you feel hungry—creating a confusing cycle where you feel compelled to eat even when you know your glucose is already too high.

This can be both frustrating and exhausting—and over time, it may contribute to weight gain, which can feel disheartening, especially when you’re doing your best to manage your diabetes.

The “Food Police”: When others comment on what you eat

Social settings can bring added pressure. Friends, family, and even colleagues often comment on what you’re eating—sometimes out of concern, but often without understanding. These remarks, however well-meaning, can feel intrusive or judgmental.

It’s especially hard when you’ve decided to enjoy a treat—only to be met with unsolicited advice. These moments can turn what should be a small joy into a source of shame or frustration, especially when they come from people who don’t live with diabetes and don’t understand how tough it really is.

Reduce the guesswork: The power of accurate dosing

Getting your insulin dose right—for both the food you eat and the way you move—can make a big difference in blood sugar control and reduce the emotional stress often linked to meals. But this becomes much more difficult when eating out or relying on pre-made foods, which often contain hidden sugars and fats that can raise your glucose levels—either very quickly (from carbs and sugars) or more slowly (from fats and fatty foods).

That’s why home cooking is such a powerful tool. It gives you greater control over ingredients, portion sizes and nutritional content—making insulin dosing more accurate and predictable. It’s also more affordable. And when most of your meals are homemade, eating out becomes what it should be: a special treat, not a daily challenge.

Enjoy food without guilt or deprivation

Feeling deprived around food can lead to emotional distress—and even unhealthy eating habits like binging or eating in secret. It’s okay to enjoy something sweet from time to time. The key is to plan for it: inject the right amount of insulin, and savour the treat without guilt.

There are also more low-carb alternatives available than ever before, and products like almond flour cakes and xylotol can be used in cooking and to create low-carb cakes, puddings etc. While these aren’t always affordable for everyone, they can be a fun and satisfying way to enjoy food without the glucose spikes.

Build a supportive circle

You don’t have to go it alone. Choose a few trusted people in your life and explain how food and insulin interact, and how complex this journey can be. With a bit of understanding, they can become allies who support and uplift you rather than judge.

It’s also incredibly valuable to connect with others who live with diabetes. Sharing experiences, frustrations, and successes with people who truly get it can make a world of difference. Online and in-person communities are growing—there’s space for you, and you’ll be welcomed.

Your Eating Free coach will link you up with the diabetes community.

Build a trusted healthcare team around you

Living with diabetes means regular checkups with your doctor, specialists, and other healthcare professionals. When you show up on time, communicate openly, and treat your healthcare team with respect, you build trust and connection. This makes it easier to ask for help when you need support—especially between appointments.

Reclaim joy and focus through other interests

Sometimes, we need a break from thinking about food and our diabetes. Finding a hobby or interest unrelated to diabetes can offer that space. Whether it’s art, nature, music, volunteering or something else entirely—having another focus helps restore a sense of balance.

It’s not just a distraction; it’s a reminder that you’re more than your diagnosis. These activities can lift your mood, ease stress and support better overall well-being—which in turn helps with blood sugar control.

Reach out when you need support

If you’re feeling overwhelmed, stuck in a cycle of frustration or distress, or just emotionally exhausted—please don’t try to push through alone. 

The Eating Free Coaching Programme was created by someone who’s walked the tough road of struggling with diabetes and eating—and found a way through. Her mission is to support others on the same journey, offering guidance, empathy and practical tools to help you trust yourself, believe in yourself, enjoy what you eat, manage your diabetes and reclaim joy in your life.