Managing Diabetes: Expert Tips from a Certified Diabetes Care and Education Specialist

Jessica Humphries, RDN
Mar 17
4 min read

Diabetes is a complex condition that affects millions of people worldwide. Managing blood sugar levels effectively requires a combination of nutrition, exercise, medication (if necessary), and lifestyle modifications. However, with so much conflicting information available, it can be difficult to know where to start.

As a Certified Diabetes Care and Education Specialist (CDCES) and Registered Dietitian, Jessica specializes in helping individuals navigate the challenges of diabetes with evidence-based, practical strategies.

Her goal is to simplify diabetes management so that it becomes a natural and sustainable part of daily life—without unnecessary stress or confusion.

Whether you’re newly diagnosed, struggling to control your blood sugar, or simply looking for expert guidance, these tips will help you take control of your health with confidence.

Understanding Diabetes: A Quick Overview

Diabetes occurs when the body does not produce enough insulin or cannot use insulin efficiently, leading to high blood sugar levels. There are different types of diabetes, including:

Type 1 Diabetes – An autoimmune condition where the body stops producing insulin. Requires lifelong insulin therapy.
Type 2 Diabetes – The most common form, where the body becomes resistant to insulin. Often managed through diet, exercise, and medication.
Gestational Diabetes – Temporary diabetes that develops during pregnancy and may increase the risk of developing Type 2 diabetes later in life.
Prediabetes – A warning stage where blood sugar levels are higher than normal but not yet classified as diabetes.

Regardless of the type, proper management is key to preventing complications and maintaining long-term health.

Top Diabetes Management Tips from a CDCES

1. Balance Carbohydrates for Blood Sugar Control

Carbohydrates have the biggest impact on blood sugar levels, so understanding how to balance and manage carb intake is essential.

Key strategies:

✔ Choose complex carbohydrates (whole grains, legumes, vegetables) over refined carbs.

✔ Pair carbs with protein and healthy fats to slow down blood sugar spikes.

✔ Monitor portion sizes and use tools like the plate method to keep meals balanced.

Example: Instead of eating white rice alone, pair it with grilled chicken and sautéed vegetables to balance the meal and reduce the impact on blood sugar.

2. Prioritize Fiber for Better Blood Sugar Control

Fiber slows digestion and helps prevent blood sugar spikes. Aim for at least 25-30 grams of fiber per day from sources like:

Vegetables (leafy greens, broccoli, carrots)
Fruits (berries, apples, pears with skin)
Whole grains (quinoa, brown rice, whole wheat bread)
Legumes (lentils, beans, chickpeas)

Fiber also promotes gut health, weight management, and heart health, making it a key component of diabetes management.

3. Be Smart About Meal Timing

Eating at regular intervals helps keep blood sugar levels stable. Long gaps between meals can cause blood sugar to drop too low, leading to cravings and overeating later.

Best practices:

✔ Eat small, balanced meals every 3-4 hours.

✔ Avoid skipping meals, especially breakfast.

✔ Include protein with every meal and snack to keep blood sugar steady.

Example: Instead of skipping breakfast and then eating a large meal at lunch, start the day with Greek yogurt and berries to keep energy levels stable.

4. Stay Hydrated and Watch Your Drinks

Sugary drinks, including sodas and fruit juices, can cause rapid blood sugar spikes. Instead, focus on:

Water – The best choice for hydration.
Herbal teas – Naturally low in calories and hydrating.
Unsweetened coffee – Can be enjoyed in moderation.
Low-fat dairy or dairy alternatives – Provide protein without excessive sugar.

Tip: If you crave flavored beverages, try infusing water with lemon, cucumber, or fresh berries for a refreshing and naturally flavored drink.

5. Get Moving: Exercise for Better Blood Sugar Control

Physical activity helps lower blood sugar levels by increasing insulin sensitivity and promoting glucose uptake by muscles.

Best exercises for diabetes management:

✔ Walking – Even a 15-minute walk after meals can improve blood sugar control.

✔ Strength training – Helps build muscle, which uses glucose efficiently.

✔ Yoga and stretching – Supports stress reduction and blood sugar stability.

Aim for: At least 150 minutes of moderate exercise per week, broken into manageable sessions.

6. Manage Stress to Reduce Blood Sugar Spikes

Chronic stress triggers the release of cortisol, a hormone that can cause blood sugar levels to rise. Managing stress effectively can lead to better diabetes control.

Stress management techniques:

✔ Deep breathing exercises to calm the nervous system.

✔ Regular physical activity to reduce stress hormones.

✔ Mindful eating to prevent emotional eating.

✔ Adequate sleep to support overall metabolic health.

Tip: Try practicing guided meditation or journaling before bed to unwind and improve sleep quality.

7. Monitor Blood Sugar Levels Regularly

Keeping track of your blood sugar helps identify patterns and make necessary adjustments. A continuous glucose monitor (CGM) or a glucometer can provide insights into:

How different foods impact your blood sugar
The effects of exercise on glucose levels
When adjustments in medication or diet are needed

Logging your readings can help you and your healthcare provider make informed decisions for better diabetes management.

Conclusion

Managing diabetes doesn’t have to feel overwhelming. By following evidence-based strategies, staying informed, and making gradual lifestyle adjustments, you can effectively control blood sugar levels and maintain long-term health.

Jessica, as a Certified Diabetes Care and Education Specialist, provides personalized guidance and support to help individuals navigate diabetes with confidence.

Whether you need help with meal planning, weight management, or lifestyle adjustments, her virtual nutrition coaching offers practical solutions tailored to your unique needs.

Taking small, sustainable steps today can lead to better health, more energy, and improved well-being in the long run.