Better Blood Glucose & Reducing Type 2 Diabetes Risk
Managing blood sugar levels is a hot topic in the wellness world, but much of the advice out there is either unrealistic or unproven.
In my latest Well with Felicia podcast episode, I share practical, science-backed strategies that I personally use—and recommend to my clients—to help regulate blood sugar and lower the risk of type 2 diabetes. If you missed my last conversation with Dr. Ur on diabetes prevention, I highly recommend checking that out too - Just CLICK HERE to listen on SPOTIFY or HERE to listen on Apple Podcasts.
This post will give you a sneak peek at some of the key takeaways, but for more detailed recommendations (including easy food swaps), be sure to listen to the full episode.
Why Diet Matters for Blood Sugar Control
You might be wondering—why focus on diet instead of just medications? The answer is simple: diet is the #1 factor in preventing lifestyle-related type 2 diabetes.
What you eat directly impacts your blood sugar levels, insulin sensitivity, and overall metabolic health. Small, sustainable dietary changes can make a big difference in keeping glucose levels stable and reducing long-term health risks.
Understanding Glucose Spikes
After a meal, your blood sugar naturally rises as your body digests and absorbs nutrients. However, frequent or extreme glucose spikes can lead to insulin resistance, inflammation, and an increased risk of pre-diabetes or diabetes.
To keep blood sugar levels steady, focus on:
✔ High-fiber foods that slow sugar absorption
✔ Healthy fats that support insulin function
✔ Smart meal timing to regulate energy and digestion
1. Increase Fiber Intake (Your Endocrinologist and your Gastroenterologist Will Thank You!)
Fiber is a game-changer for blood sugar control. It slows digestion, prevents sharp glucose spikes, and keeps you feeling full longer.
🔹 Soluble fibre (oats, beans, lentils, apples) forms a gel-like substance that helps stabilize blood sugar.
🔹 Insoluble fiber (whole grains, nuts, broccoli stalks) supports digestion and gut health.
Easy Fiber-Boosting Hacks
✅ Add beans or lentils to pasta sauces, tacos, soups, or salads
✅ Snack on apples, pears, baby carrots, or cucumbers before your meal BUT pay attention and don’t eat passed full
✅ Swap white rice for brown rice, quinoa, or add in fiber-rich veggies like peas & cauliflower to reduce your serving of the refined carbohydrate
2. Reduce Saturated & Trans Fats
Too much saturated fat (from dairy, red meat, processed foods) can make your body less responsive to insulin.
Simple swaps to cut saturated fat & boost nutrients:
🚀 Coffee or tea: Swap whole milk or cream with sugar → for skim milk + erythritol
🚀 Burgers: Swap double bacon cheeseburger → for grilled salmon burger*
🚀 Toast/Sandwiches: Swap **butter on toast** → for hummus (bonus: more fiber + protein!)
3. Prioritize Hydration & Smart Meal Timing
💧 Stay Hydrated: Dehydration can increase insulin resistance—aim for steady water intake throughout the day. If plain water isn't your thing, try infused water with fruits, vegetables, herbs or herbal tea.
⏳ Meal Timing Matters:
✔ Eat within 1–3 hours of waking up
✔ Have your last meal 3–4 hours before bed
✔ Stick to consistent meal times to support metabolic health
By making these small, realistic changes, you can take control of your blood sugar and reduce your risk of developing type 2 diabetes.
🔊 Want more details + easy food swaps? Listen to my latest Well with Felicia podcast episode!
CLICK HERE to listen on SPOTIFY or HERE to listen on Apple Podcasts.
💬 I would LOVE to hear your feedback. Please feel free to ask questions, make suggestions and to leave a review here.
PS: I know I am spelling fiber/fibre the American way and the Canadian way - this is done intentionally.
This post is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only. Please consult with your healthcare professional before making any changes to your current lifestyle.