Diabetes Uncovered: The Full, Compassionate Guide to Living Well, Eating Smart, and Thriving at Every Stage

But diabetes is more than a diagnosis or a number on a lab report — it’s a life-altering reality that affects millions of families around the world.

1. Despite whatever else you might be juggling in your life, there simply are not enough hours in any given day to manage your blood sugars, food, activity, and everything else you feel you “should” be doing.
2. You hate that nagging sense you have that you’re “not doing diabetes well enough” – because the disease is unrelenting and sometimes downright infuriating that way.
3. You not only carry test strips or needles everywhere you go, you have a very well-thought-out excuse always at the ready to tell anyone who asks why you need to do diabetes every five minutes.
4. Traveling or attending a special occasion brings up massive feelings of diabetes dread rather than happiness.
5. At times you avoid those who don’t have diabetes because it’s not worth the frustration to explain to them what life is really like with this condition.
6. You may have a long list of people in your family who have all sorts of other family traits – curly hair or blue eyes or love of a good steak – but no one in your family actually “gets” diabetes.
7. The feeling that you are only as good as your most recent A1c or other diabetes number – and there is so, so much more to your life than this one number!
8. When you hear about a breakthrough in diabetes research or technology improving, yet still doubt that anything is ever going to fully do away with the physical and mental struggle you face every single day trying to manage this condition.
9. Relying on a “list” rather than your natural, internal sense of whether or not your health is on track to decide if you are doing well or not with your diabetes management today.
10. Whether you have type 1 or type 2, there are certain moments you can hardly believe that all the heck-for-effort you put into avoiding complications doesn’t guarantee anything, and that the reality is the complications and other negatives of diabetes can come on at any time, doing everything “right” or not.

If these rang a little too true for you, remember that you are not alone! LET’S HEAR FROM YOU! Writes insulinaffordability.org guest columnist Melissa Lee today, taking quotes from around the DOC over the past 6 months about what it’s really like to live with diabetes. What is your lowest brass moment with diabetes? Add your voice to this dialogue happening all around the diabetes online community. And always feel free to email us with anything specific YOU think we should be talking about! Source: insulinaffordability.org.

As a person who has lived at the intersection of science and real life for many years, I’m here to tell you there’s hope: Diabetes doesn’t have to rob you of your happiness, your freedom or your health. And with the correct information, encouragement and habits you CAN win—one decision, one day, one meal at a time.

Understanding Diabetes: Beyond the Stereotypes
Diabetes is a cluster of metabolic conditions all of which revolve around the same fundamental problem: not being able to maintain safe levels of blood sugar. But why does this happen? Let’s unpack it in more straightforward terms.

When you eat, your body breaks down food into nutrients. Carbohydrates are converted to glucose, your cells’ preferred source of energy. Your pancreas makes a hormone called insulin that’s sort of like a “key” that opens the doors to those cells, letting the glucose in. If not enough of the hormone insulin is produced by your body, or you become resistant to your own insulin, sugar becomes trapped in your blood. High blood sugar silently over time damages blood vessels, nerves, eyes, kidneys and the heart.

There are different types of diabetes and knowing the difference is the first step in mastering your health.

Type 1 Diabetes: An autoimmune condition—typically in children or young adults—in which the immune system attacks the cells in the pancreas that make insulin. People with Type 1 have to take insulin every day, for the rest of their lives.

Type 2 Diabetes: Much more common, this typically develops in adults but is now found in children and teenagers as well. Here, your body grows resistant to insulin and might stop producing enough of its own. It is associated with genes, age, inactivity, weight, and, in some cases, chronic stress. However, not everyone with excess weight gets diabetes, and plenty of people with diabetes are of normal weight.

Gestational Diabetes: Occurs in pregnancy in response to hormone shifts that disrupt insulin. Symptoms of gestational diabetes are similar to those of Type 2 diabetes, but most women return to normal after the birth, although both they and their child are at much higher risk of Type 2 diabetes down the line.

Other uncommon varieties: These encompass MODY (a single-gene condition), secondary diabetes brought on by medications or illnesses, and others.

The Global Impact: ‘More Than Just a Number’
There are currently more than half a billion people living with diabetes globally, and their ranks are projected to keep multiplying. It’s one of the leading causes of heart disease, blindness, kidney failure and limb amputation. Diabetes also takes a huge emotional and financial toll — think hospital trips, drugs, dietary changes and day-to-day anxiety over complications. But there’s a bright side: with the surge in research, advanced technology and powerful self-care capabilities, individuals with diabetes are living longer and better than ever before.

What Causes Diabetes?
For Type 1, it’s largely genetics and variables we still don’t really get now. It’s not the result of eating too much sugar.

For Type 2, it’s the perfect storm of genetics and lifestyle:
Excess body fat, particularly around the abdomen
Inactivity
Unhealthy eating patterns
Stress, lack of sleep, and old age

But even here, there’s no straightforward cause and effect — not everyone with risk factors develops diabetes, and large numbers of people with diabetes have no apparent risks.

Hormones released during pregnancy put Gestational diabetes, while other more unusual forms may be brought on by an illness, damage to the pancreas, or medication.

Recognizing Diabetes: Symptoms and Diagnosis
Signs of the classic form — particularly when blood sugar is very high — may include the following:
Unquenchable thirst
Frequent urination
Fatigue
Blurred vision
Slow-healing wounds
Unexplained weight loss (more common in Type 1)

But Type 2 diabetes frequently arrives without symptoms in many people for years. That’s why regular checkups are important, especially if you are at risk.

Blood tests are used to diagnose:
Fasting glucose: Checks blood sugar after you have not eaten for at least eight hours.
Random glucose: Test anytime without respect to when you last ate.
Oral glucose tolerance test: Blood sugar levels while fasting and after drinking a sugary drink.
HbA1c: Reflects your average blood sugar over the last 2–3 months.

High scores on these tests mean one has diabetes or prediabetes — and an opportunity to change course before more serious damage is done.

Complications: Why Control Matters
High blood sugar does gradual harm:
Blood vessels: Increased risk of heart attacks, strokes and circulation problems.
Kidneys: Can cause kidney failure and requiring dialysis.
Eyes: Can lead to retinopathy and even blindness.
Nerves: Causes both pain and numbness in the feet (at times necessitating amputation) and infections.
Teeth and gums: More infections and fewer teeth.

But take heart: Good blood sugar control can reduce your risk of all of these by as much as three-quarters, even if you’ve already had diabetes for years.

The Pillars of Diabetes Management
Striving and thriving with diabetes is a game of teams—your body, your food, your healthcare team, and most of all, your mind’s team! Here’s what does, based on decades of research and real-world experience.

Healthy Eating
Forget “one-size-fits-all” diets. The best way to eat is the one you can follow, that doesn’t make you feel deprived and you can adjust as your life shifts.

Eat until you’re full of non-starchy vegetables: Leafy greens, broccoli, peppers, tomatoes — these are your best pals.
Eat complex carbohydrates: Brown rice, quinoa, oats, whole-wheat pasta.
Choose lean proteins: Fish, chicken, eggs, tofu, beans, lentils.
Relish healthy fats: Including olive oil, nuts, avocado, and seeds.
Be discriminating about your starchy foods: bread, potatoes, rice; moderation is everything.
Restrain added sugars: You can still enjoy them — in moderation.
Hydrate with water.

Carbs aren’t the enemy, but the type of carbohydrate, the amount of carbohydrate, and timing matter. You’ll need to experiment and check your meter (or your CGM) to figure out what your own body needs.

Physical Activity
It makes your body use insulin better, keeps your heart strong, lowers stress and elevates your mood.

Strive for a minimum of 150 minutes a week of moderate-intensity exercise — walking, biking, dancing, swimming — plus 2+ days of strength training.

Start where you are. Every step counts. Short walks after meals can help, even if they seem very short.

Medication
Type 1 diabetes is always treated with insulin.

If you have type 2 diabetes, you may be taking oral medications, injectables or even insulin to control your condition, depending on your body and your specific needs.

Adhere to medications, and do not be afraid to talk to your health care team about side effects or concerns. Adjustments are normal.

Blood Sugar Monitoring
Monitoring your numbers helps you and your care team understand what food, exercise, stress, and medication do to your body. It’s easier and quicker to make adjustments that are more precise.

Today’s technology — from finger sticks to continuous glucose monitors — makes it easier than ever.

Stress, Sleep, and Support
Chronic stress and not sleeping well can elevate your blood sugar even if you are eating perfectly. Take care of yourself, develop relaxation tools and seek help. Diabetes can be isolating, but you’re not alone — family, friends, online groups and professionals are all on your team.

Food + Diabetes: What Works for You
Eating well with diabetes is less about rigid rules, and more about balance, variety and how much you eat.

Try the plate method, in which half your plate is filled with veggies, one quarter with protein, and one quarter with whole grains or starchy dishes.

Carb counting: If you take insulin, it’s especially helpful to partner with a dietitian to get started on the basics.

Read labels: Spot sneaky sugars, know appropriate portion size, and look for fiber-filled options.

Prep ahead: Bulk prep grains or proteins, chop veggies for the week, cut up snacks into portions to help with mindless munching.

Embrace the food: Experiment with new recipes, sample spices — and, of course, indulge in your favorite dishes in moderation.

Living Well: Keep it Real With Diabetes - Episode of Real Life Tips With Diabetes
Walk after meals: Just 10 minutes at an easy pace after eating can blunt blood sugar spikes.

Don’t skip breakfast: Healthy breakfasts help to keep your energy and appetite in check all day.

Snack well: Combine protein and fiber for lasting satisfaction (like Greek yogurt with berries, or nuts with an apple).

Stick to a schedule: Eyes, feet, heart, kidneys — early checks, no late mishaps.

Start your “diabetes toolbox”: Glucose tablets, low snacks, tracking app or notebook, list of questions to ask the doctor at your next visit.

Celebrate small victories: Each good meal, normal blood sugar reading and walk is progress.

Prevention for Diabetes: Begin Where You Are
If you’re at risk — overweight, with a family history, with previously diagnosed gestational diabetes, sedentary — prevention can be possible and is potent.

Even a small percentage of weight loss (5-7% of body weight) can slash risk significantly.

Gradually inject more activity into your daily regimen.

Swap one item for something a little healthier at a time — for example, brown rice for white, fruit for sugary snacks, water for soda.

Don’t wait for symptoms — get checked early, especially if you’re over 45 or if you have risk factors.

Seeing Life Differently, With Diabetes
Living with diabetes is not about deprivation — it’s about tuning in: to your body, your habits, your support system, your passion. Every meal, every step, every mindful moment — all are opportunities to choose health, happiness, and resilience.

Create a circle of care that listens. Learn as much as you can. Advocate for yourself. And don’t forget — progress, not perfection, is the aim. Diabetes may be in your story, but it doesn’t need to be the headline.

Every day you seize control you get to write the next chapter, new and hopeful. And as someone who has spent a lifetime helping people thrive with diabetes, I promise: Your best days can still lie ahead.