Navigating Diabetes, Nutrition, and Fitness

Written By Brenna Buscher

Whether you’ve been newly diagnosed, living with diabetes for years, or trying to prevent diabetes, navigating the world of blood sugar, nutrition, and exercise can feel overwhelming.

You’re constantly hearing what not to do—but what about what you can do?

I’ve teamed up with Miranda Csontos, a nurse practitioner and certified diabetes care and education specialist, to give you real, practical advice from both a medical and fitness perspective. I’m Brenna, a personal trainer and nutrition coach who works with people of all backgrounds—including those managing chronic conditions.

Together, we’re here to help you gain a better understanding of diabetes, ways to manage it, and strategies to improve your symptoms. From how movement and meals affect your blood sugar, to using wearable tools and medication effectively, this blog will walk you through simple, sustainable ways to support your health.

Let’s get into it.

Understanding Diabetes

Diabetes is often called a silent disease because many people are living with prediabetes or diabetes without knowing it. A question we hear often is: What’s the difference between type 1 and type 2 diabetes, and how are they different from prediabetes?

  • Prediabetes: Blood glucose levels are higher than normal, but not quite high enough to be diagnosed as diabetes.

  • Type 2 diabetes: The body doesn’t use insulin properly or doesn’t produce enough of it. Insulin is the hormone that allows glucose (sugar) to leave the bloodstream and enter cells to be used for energy.

  • Type 1 diabetes: An autoimmune condition where the body attacks its own pancreas, eventually preventing insulin production altogether. While it’s often diagnosed in children, many adults are now being diagnosed with type 1.

Most people develop diabetes without any noticeable symptoms. By the time signs show up, blood sugar levels may already be dangerously high. That’s why prevention and screening are so important.

Common symptoms of diabetes include:

  • Increased hunger and thirst

  • Frequent urination (especially at night)

  • Fatigue

Fact: 8.7 million people (22.8% of adults with diabetes) are undiagnosed.

source: CDC

Nutrition for Diabetes

As a medical provider and a coach, one phrase we often find ourselves saying is: “Carbs are not the enemy.” We often see clients trying to eat “healthier” by following rigid diets or cutting out entire food groups—but those plans are usually unsustainable.

Carbohydrates are essential for energy—especially if you're active. Demonizing food leads to guilt, frustration, and burnout.

Instead of eliminating carbs, we focus on the quality of food and practicing moderation.

  • Simple carbs (like juice, candy, white bread, chips) are digested quickly and cause larger blood sugar spikes.

  • Complex carbs (like sweet potatoes, oats, lentils, whole grains) digest more slowly and help stabilize blood sugar levels.

There’s no one-size-fits-all calorie or carb amount for people with diabetes. Nutrition should be personalized to your lifestyle, goals, and history.

The Plate Method:

This is an easy and sustainable way to build balanced meals—without counting every bite.

source: Diabetes Hub

  • ½ plate non-starchy veggies (leafy greens, peppers, zucchini)

  • ¼ plate lean protein (chicken, tofu, fish, eggs)

  • ¼ plate carbs (quinoa, sweet potatoes, whole grain bread)

  • Add healthy fats (thumb-sized amount of avocado, nuts, olive oil)

Sample Meals & Snacks:

  • Breakfast: Scrambled eggs with spinach + whole grain toast + avocado

  • Lunch: Roasted veggie bowl with chickpeas or chicken

  • Dinner: Grilled salmon, quinoa, and steamed broccoli

  • Snacks: Apple slices + almond butter, hummus + cucumbers, boiled egg + berries

For free diabetes-friendly meal ideas, check out: Diabetes Food Hub

Meal Timing Tips:

  • Avoid skipping meals—this often leads to overeating later in the day.

  • Snacks are not bad; they can help regulate blood sugar between meals.

  • Late dinners are okay if they fit your schedule—just focus on food quality.

  • Meal timing becomes more important if you take insulin or certain medications.

  • Before workouts, aim for a protein + carb snack.

Reminder: Everyone’s body responds differently. Tracking how foods affect your energy and blood sugar can help you learn what works best for you.

Exercise and Blood Sugar—What to Know

Exercise can feel intimidating, especially with diabetes. Questions like “What if my blood sugar drops?” or “Where do I even start?” are valid and common.

A great place to start is with what we like to call purposeful movement—small, consistent actions that support your health without overwhelming you.

Photo of an individual walking in sneakers

Simple Ways to Move Daily:

  • Break up long sitting periods with standing or stretching.

  • Increase your daily steps (even 500 more per day helps reduce cardiovascular risk). You can do this by parking a little farther away, taking small walk breaks throughout your day, choosing to use a bathroom that is farther away.

  • Try incorporating strength-based movements during your day. Resistance training lowers glucose levels and helps fight insulin resistance. If you’re new to strength training or exercise, start by doing 10 squats after brushing your teeth or standing up and sitting down from a chair 5–10 times before lunch. These small movements help your body use insulin more effectively. Eventually, try incorporating 2-3 strength training workouts per week. If you’re looking for an exercise program to follow, click here to explore different options.

How Exercise Affects Blood Sugar

Different types of exercise affect blood sugar in different ways. Here’s a quick breakdown:

  • Walking/light cardio: Lowers blood sugar and is easy to do daily

  • Resistance training: Builds muscle, which improves how your body stores and uses glucose

  • Intervals/circuit training: Boosts cardiovascular fitness; may cause short-term blood sugar spikes (normal)

  • Yoga/stretching: Lowers stress and supports recovery

  • Walking after meals (even 10–15 minutes) can significantly improve blood sugar and insulin sensitivity.

What About Hypoglycemia (Low Blood Sugar)?

Fear of hypoglycemia or low blood sugar can often be one of the biggest barriers for individuals living with diabetes. Typically those with diabetes are not at risk for hypoglycemia unless they are on medications that can cause hypoglycemia.

You’re more at risk if you take:

  • Glipizide or Glimepiride

  • Any type of insulin

    • (GLP-1s like Ozempic, Trulicity, or Mounjaro are not considered insulin.)

Another risk for hypoglycemia while exercising is skipping meals or under eating, commonly seen in low-carb or restrictive diets. 

I always tell my patients- your safety is my number one priority- if a patient is taking either of the medications listed above I always encourage them to check their blood sugar before starting their activity. Remember that if you feel that hypoglycemia is preventing you from exercise- talk with your health care provider as adjustments to your medication may be able to be made.

Follow the 15–15 Rule:

1. Check your blood glucose.

2. If your reading is 100 mg/dL or lower, have 15–20 grams of carbohydrate to raise your blood glucose. This may be:

  •     4 glucose tablets (4 grams per tablet), or

  •     1 glucose gel tube (15 grams per gel tube), or

  •     4 ounces (1/2 cup) of juice or regular soda (not diet), or

  •     1 tablespoon of sugar or honey

3. Check your blood glucose again after 15 minutes. If it is still below 100 mg/dL, have another serving of 15 grams of carbohydrate.

4. Repeat these steps every 15 minutes until your blood glucose is at least 100 mg/dL.

If you want to continue your workout, you will usually need to take a break to treat your low blood glucose. Check to make sure your blood glucose has come back up above 100 mg/dl before starting to exercise again.

Source: American Diabetes Association

Understanding Diabetes Prevention

As mentioned earlier, prediabetes and diabetes can often be a silent disease until blood sugars rise to levels that can become dangerous. This is why talking with your healthcare provider (typically your primary care provider) about screening is important, especially if you are concerned that you are at a higher risk. 

Individuals who are higher risk for prediabetes or diabetes:

  • Overweight

  • Family history of diabetes

  • History of heart disease, high blood pressure or high cholesterol

  • Those of African American, Latinos, Native American or Asian American decent 

  • Women with history of Gestational Diabetes (diabetes in pregnancy)

  • Take the risk rest here.

Lifestyle changes are the biggest tool you can use to prevent diabetes. We’ve talked a lot about healthy eating and activity in regard to diabetes management but those actions are also applicable for diabetes prevention.

Prevention tips:

  • Regular exercise

  • Balanced nutrition

  • Limit alcohol

  • Prioritize sleep

  • Manage stress

Smart Tools—Wearables and Medication Monitoring

Image of a woman checking her blood glucose monitor

Currently the use of continuous glucose monitors (CGMs) are gaining attention. Personally, I feel they are an amazing tool for those with diabetes. Before going any further, what exactly is a CGM? 

CGMs are wearable patch-like devices that continuously monitor blood glucose that is in the fluid surrounding our cells. They are not implanted. They will show you your blood sugar on your phone or their receiver every 1-15 minutes depending on make and model. Individuals change them every 10-15 days depending on the brand.

Current available CGMs are:

  • Prescription:

    • Dexcom (10 day wear)

    • Abbott Libre (14 or 15 day wear depending on model)

  • Over the Counter:

    • Stelo, by Dexcom (15 day wear) 

Patients often ask me about CGMs—specifically, whether they can use one. There’s what I’d like to do for my patients, and then there’s what insurance companies allow me to do for you

Currently, Medicare covers CGMs only for individuals on insulin or those with a history of significant hypoglycemia (low blood sugars). In the insurance world, many plans follow Medicare’s rules. That being said, some plans allow for what’s called a pharmacy benefit, meaning you may have coverage at your pharmacy. Just keep in mind—covered doesn’t always mean affordable.

Most people benefit from using a CGM. The main exception tends to be those who experience heightened anxiety from constant blood sugar monitoring. For some, that real-time feedback can feel like too much.

Benefits of CGMs:

CGMs provide real-time feedback on the choices we make—both the positive and the not-so-great. That old saying “out of sight, out of mind” really applies to diabetes. When you can see your blood sugar in real time, it becomes easier to stay aware and make more intentional decisions.

Man checking his blood glucose monitor

A common example I use is going out to dinner with family or friends. If you’re not wearing a CGM, it’s easy to overeat or lose track of portions. But with a CGM, you’ve got instant feedback right at your fingertips—and that awareness can help you stay on track without feeling restricted. On the flip side, CGMs also offer positive reinforcement. Watch what happens to your blood sugar when you go for a walk or complete a workout—seeing that change in real time can be incredibly motivating.

Here are some of the major benefits of using a CGM:

  • Real-time blood sugar feedback

  • Increased awareness of how meals, activity, stress, and sleep impact glucose

  • Encouragement and accountability for healthy habits

  • Reinforcement of the positive effects of movement and balanced meals

  • A helpful tool for identifying patterns—not chasing perfection

And at the end of the day, I always remind people: like life, diabetes is not about perfection. Blood sugars will fluctuate—that’s a normal part of how the body maintains balance. The goal isn’t to obsess over every number, but to look for patterns and trends over time. Because the truth is, we may never know why your blood sugar spiked on one random Tuesday at 3 p.m. when everything else that week looked great—and that’s okay.

Diabetes Myths and Truths 

Myth: It’s my fault that I have diabetes
Truth: Diabetes is a complex disease with many contributing factors. While prevention is important, developing diabetes is not a personal failure. What matters most is how you take control of your health moving forward.

Myth: I’m not overweight, so I’m not at risk for diabetes
Truth: Genetics play a large role in the development of diabetes. While we can’t change our genes, we can focus on building healthy habits that may reduce our risk or improve management.

Myth: Only children can get type 1 diabetes
Truth: Adults can absolutely develop type 1 diabetes. In fact, adult diagnoses are becoming more common than childhood ones.

Myth: If I just eat better, eat less, and exercise more, my diabetes will go away
Truth: Lifestyle is a huge part of diabetes management—but it’s not the only factor. Diabetes is a progressive disease, and needing medication does not mean you’ve failed. It simply means your body needs more support.

Myth: Exercise is dangerous for people with diabetes
Truth: Exercise is safe and beneficial for people with diabetes—and it can help with both management and prevention. The key is to listen to your body, understand your nutritional needs, and be mindful of any medications you take. Starting with a simple daily walk is a great and safe place to begin.

Key Takeaways

Managing diabetes doesn’t have to mean overhauling your life overnight. Small, consistent actions can make a big difference over time. Here are a few key takeaways to remember:

  • Movement matters. You don’t need intense workouts—walking, strength-based movements, or breaking up long sitting periods can all help regulate blood sugar.

  • Nutrition doesn’t have to be restrictive. Carbs are not the enemy. Focus on balanced meals using tools like the plate method, and pay attention to how different foods make you feel.

  • You are not alone. Diabetes is complex and influenced by many factors. Whether you’re managing it now or working on prevention, give yourself grace and support.

  • Tools like CGMs can be game-changers. They help you see patterns, stay mindful of habits, and learn what works for your body.

  • Perfection isn’t the goal—progress is. Blood sugars will fluctuate. What matters most is looking for trends and finding routines that work for you.

  • Ask for help when you need it. Whether it’s a healthcare provider or a coach, having someone in your corner can make a big difference.

Helpful Resources

Navigating diabetes can feel like a lot, but you don’t have to do it alone. Below are trusted resources, tools, and contact info to help support your journey—whether you’re newly diagnosed, managing your condition, or looking to prevent it.

Prevention & Management Programs:

  • The American Diabetes Association (ADA) offers accredited lifestyle change programs for diabetes prevention and management. Find a program near you.

Education & Learning:

Meal Planning & Nutrition:

Diabetes Support:

  • Miranda Csontos, MSN, FNP-C, CDCES
    Nurse Practitioner & Certified Diabetes Care and Education Specialist

  • Miranda is a Nurse Practitioner and Certified Diabetes Care and Education Specialist at Albany Medical Center’s Division of Endocrinology (Albany, NY). With over 12 years of experience in nursing, she specializes in diabetes care, education, and empowering patients to take charge of their health. She is also actively involved in the Association of Diabetes Care and Education Specialists (ADCES) at both the state and local levels.

  • Have questions or need personalized diabetes support?
    Click here to contact Miranda,



Coaching &Fitness Support:

If you’re looking for help building a sustainable fitness or nutrition routine that supports your health, I’d love to connect.

Disclaimer:
This blog is intended for informational and educational purposes only. It is not intended to diagnose, treat, or replace medical advice from your healthcare provider. Always consult with your doctor, registered dietitian, or medical team before making changes to your health, nutrition, exercise, or medication routines. Any strategies or information you choose to implement from this guide are done at your own risk.

Brenna Buscher
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