2. Use the “Fork Trick” to Prevent Overeating

Many people with diabetes struggle with portion control. One simple trick is to put your fork down between bites and chew thoroughly. This helps you slow down, allowing your brain time to register fullness and prevent overeating, which can lead to blood sugar spikes.

3. Pair Carbs with Healthy Fats or Protein

Instead of avoiding carbs entirely, pair them with protein or healthy fats to slow digestion and reduce blood sugar spikes. For example:
✅ Instead of white toast with jam, try whole grain toast with peanut butter
✅ Instead of crackers alone, eat them with cheese or hummus
✅ Instead of fruit juice, eat whole fruit with nuts or yogurt

This small adjustment helps keep blood sugar levels more stable throughout the day.

4. Walk for 10 Minutes After Meals to Improve Glucose Control

A short walk after eating can significantly help with blood sugar regulation. Studies show that even 10-15 minutes of light activity after meals can help move glucose from the bloodstream into muscles, reducing post-meal spikes.

If walking outside isn’t an option, try walking in place or around your home while watching TV or listening to music.

5. Store Your Insulin at the Right Temperature

Many people make the mistake of storing insulin incorrectly, which can reduce its effectiveness.
✅ Keep unopened insulin in the fridge, but never freeze it
✅ Store opened insulin at room temperature (below 86°F/30°C) for up to 28 days
✅ Avoid leaving insulin in direct sunlight or in a hot car

Always check your insulin’s expiration date, and never use insulin that looks cloudy or discolored (unless it’s supposed to be cloudy, like certain mixed insulins).

6. Use the “Hand Trick” for Portion Control

Instead of weighing or measuring food all the time, use your hand as a quick portion guide:
✋ Protein (meat, fish, tofu, eggs): The size of your palm
🥦 Non-starchy vegetables: Two handfuls
🍚 Carbs (rice, pasta, potatoes, bread): The size of your fist
🧀 Fats (nuts, cheese, avocado, oils): The size of your thumb

This simple method helps prevent overeating and makes portion control easier, especially when dining out.

7. Keep a Snack Nearby for Emergency Lows

Low blood sugar (hypoglycemia) can come on suddenly, so it’s important to be prepared. Keep a quick-acting carbohydrate within reach, such as:
✔ Glucose tablets or gel
✔ A small juice box
✔ A handful of hard candies
✔ A granola bar

If you feel symptoms like dizziness, sweating, or confusion, test your blood sugar immediately and take fast-acting carbs if needed.

8. Get a Continuous Glucose Monitor (CGM) for Better Tracking

Fingerstick tests provide snapshots of blood sugar levels, but a continuous glucose monitor (CGM) offers real-time data throughout the day. A CGM can:
🔹 Alert you to highs and lows before they become dangerous
🔹 Show patterns and trends in blood sugar fluctuations
🔹 Reduce the need for frequent finger pricks

Many insurance programs now cover CGMs and other diabetes-related tools, making them more accessible for those who need better monitoring.

9. Try GLP-1 Medications for Better Blood Sugar & Weight Management

If lifestyle changes alone aren’t enough, GLP-1 receptor agonists like Ozempic have been shown to help regulate blood sugar while also promoting weight loss. These medications work by:
✔ Slowing digestion to prevent post-meal spikes
✔ Reducing appetite and cravings
✔ Improving insulin sensitivity

For many people, GLP-1 medications are now covered by insurance, making them a viable option for diabetes management. If you’re struggling to maintain stable blood sugar levels, ask your doctor if a GLP-1 treatment could be right for you.

Final Thoughts

Managing diabetes doesn’t have to feel overwhelming. Small, simple adjustments—like walking after meals, pairing carbs with protein, or using a continuous glucose monitor—can make a big difference in your daily life. Whether through lifestyle changes or new medical advancements, taking control of your diabetes is possible.

If you’re looking for additional support, speak with a healthcare provider about the latest treatment options, including GLP-1 medications, that could help.