I’ve noticed something interesting: when I tell people I focus on nutrition, they often say I’m “restricting” myself. But here’s the thing—I’m not deprived. I’m giving my body what it needs. Most people see careful eating as saying no to foods they enjoy. But for me, it’s about saying yes to energy, recovery, and long-term health. It’s a choice, not a punishment. Restriction implies limitation; eating for nourishment feels empowering.
Changing my relationship with food has allowed me to stay in remission almost 2 years. So the next time someone calls your nutrition “restrictive,” maybe they just see it through the lens of indulgence—not optimization.
Sometimes. It feels pretty restrictive and punishing to me that I have to avoid or limit foods I love like bread, dough, buns, rice, etc.
Yes eating for nourishment and long term health is empowering, but eating for pleasure is also empowering, at least to me. Worst part of this disease for me...
Yeah, I was doing ok until my husband just got back from shopping for Boxing Day. We usually have a buffet style meal we pick at. Out of everything he bought, I could eat one thing (pickled onions. I don’t like pickled onions). I can’t have a treat, I have to eat the same foods I’ve been eating for the past two months (diagnosis) and it made me quite sad.
Look at creating your own treats at home. I make ice cream, homemade protien pancakes, cottage cheese flat breads, and desserts made with Greek yogurt and cocoa powder. Pretty much any food that considered not the best for diabetes I have learned to cook/bake healthy versions at home.
YES! I’ve learned so much about fueling my body and filling my stomach well over the last three months, and what you’re saying is so true. I dropped my A1C from 9.2 to 5.0 by focusing on balanced nutrition. For the first time in my life: I’m not hungry all the time, I’m not hungry after a meal. I prioritize fiber and protein, and somehow that (in concert with a glp1 slowing everything waaay down) has made all the difference.
I still have room for a little treat here and there. December: a Lindt advent calendar provided a small milk chocolate every day. Last month, a friend taught me how to make low-sugar sugar cookies and pumpkin olive oil cake (modified from a NYT cooking recipe and it was TO DIE FOR). My morning coffee has maple syrup and real milk in it.
It’s all restrictive if the alternative is “I eat everything I want in large quantities.” People hate nuance, especially in food and fuel.
Not restricting myself is what got me to have diabetes, so of course my diet would be restricting. I would rather restrict my diet to healthy foods then to die miserably.
My mindset is why do we call eating healthy restrictive? If it's the proper fuel for the body to function and work well it is not restrictive. Looking at it from this point of view helped change my relationship with food.
I'd say I practice nutrition focused eating, I eat mostly whole foods. but I'll occasionally eat a whole pint of ice cream if I really want it. Just want it a lot less now that I improved my relationship with food. My blood sugar also doesn't go high after eating sweets anymore, and I do not feel poorly afterwards anymore. I eat something sweet maybe once a week or so now. I don't get cravings for it like I used to, it's just a decision I am in control of.
Good job in finding what works for you.
It's not a "diet", it's a lifestyle.
Well said. The problem is, we tend to confound need and want. I tell people what they like and don't like in food is completely learned behaviour which can be changed. Your brain can tell you to eat broccoli instead of donuts if you train it. The problem is, if you've preferred donuts to broccoli for thirty years, don't think this will change in a week. It is hard but doable. I have been off medication for almost three years now and still have times when I struggle but less and less and further apart. Glad to have read your post.
Ty for your input.
Well put! Would it be nice to plow into a bag of chips or cake without having a huge spike? Absolutely! Is it the best thing for your body? Hell to the no! I see people around me that are lethargic after a meal like that and I honestly don't miss that. I generally have more energy than they do because I eat better and exercise. So yeah the way you look at it is actually helpful!
I really need to get my brain into this mindset. I struggle with a binge/restrict eating disorder, and it’s so hard. I KNOW what foods are healthy, but I’m too lazy to put in the effort. And it is way too easy to grab a bag of candy at the store, or stop for fast food “on the way.”
For me it's been much more productive to view those moments as less "failures" and more just information. For example if I dont exercise one day, instead of saying "oh I was SO lazy today" I try to look for information: what was different about today? was I more tired? was I less motivated? maybe I was sore because yesterday was intense and I just didn't feel like moving much.
Same with food: "Oh I didn't feel like cooking today, I was lazy" ok but why didn't I feel like cooking, specially since I usually enjoy it? Do I have a lot on my mind? Am I more stressed than usual? Did something in particular happened today to throw me off? Then what can I do on days that I feel like this that aren't forcing myself to do something I don't have the energy for, but still allows me to eat a balanced meal?
I feel that looking at patterns and information allows us best to see where these things come from and anticipate them. And sure maybe the easiest quickest choice isn't the healthiest, but it can also be very informative.
I have a close friend who is trying to get a better handle on her food and she told me that it was in the afternoon, when she was tired from work and the gym, where she just wanted something quick and fast and delicious so she bought a burger.
So I told her to first not demonize the burger but also: is it because it's convenient? then, could meal prepping during the weekend or in the mornings, so you have that food ready at home, solve the issue? or is it also flavor and maybe the "healthy food" you prepare isn't as appealing? then maybe look for some other recipes that DO appeal, would that work? maybe they are tasty but they don't fill you enough, so what can we do about the recipe to improve that?
For me, I've found putting that much focus on me being "lazy" or whatever is taking attention away from other factors that make it hard to change something I want to improve on. Once I look outside of myself at everything else happening, I've gathered a lot more information to tackle the real issue. And with a looooot less guilt and shame.
Great comment! I also transitioned from looking at things I don't get done as failures and look at them at information to move forward. For example yesterday I was supposed to go the gym, but didn't make it. Instead of beating myself up I looked at the reason I didn't go to the gym.
1. Tired from cooking from scratch all day.
3. Being a 24/7 caretaker for my wife
Now that I have all that information I can make a plan to move forward.
I hear you—it’s really hard when knowledge and intention meet convenience and habit. Binge/restrict cycles are exhausting, and it’s not about laziness; it’s about how tempting and accessible certain foods are. One thing that helps some people is focusing on small wins—like planning just one healthy meal or snack at a time, rather than overhauling everything at once. It can feel less overwhelming, and each small choice builds momentum. Even just shifting the mindset from ‘I have to be perfect’ to ‘I’m learning what works for me’ can make a big difference.
CAN YOU ALL SHARE WHAT YOU EAT HERE? 😊
90% of my food is cooked from scratch at home. I focus on wholefoods and no ultraprocessed foods. I am a controlled diabetic in remission who strength trains and runs 6 days a week so my body can handle a lot more carbs and natural sugar than most diabetics.
I spend a lot of time learning new healthy delicious meals I can make at home. Before I share my meals, let me know where you are on your diabetic journey. Last thing I want to do is share a meal that works for me but will be a disaster for you.
Thank you, are you taking meds? I dont take meds when i was first diagnosed my a1c was 8 something sk thats type 2 i suppose? Been doing moderate keto.
When I was first diagnosed I had a A1C of 8.0 I was on insulin and trejenta. In a few months I dropped my A1C to 5.6, than 5.1, 4.9, than most recently 4.6. I was technically in remission at 5.1 my doctor took me off all meds. I didn't accept the term remission until I successfully went a whole year without meds. Here is what I did to get to remission.
1. Created a food diary of all my blood test results before and after meals. In 6 months I had a roadmap on what to eat
I got a macro app to track all my food.
I got a food scale to measure all my food
4. I allowed 25g of natural sugar each day.
5. I studied everything I could find about nutrition.
6. I went from out of shape 52 year old to a 54 year old to the best fitness level of my life. I now have a goal to complete in my first hyrox race.
One of things I encourage diabetics to so is never stop learning and learn to be fast with changing things up. Every diabetic is different so the best move is to figure out what works for you.
Thanks so much, do you use cgm? I am planning to so I can track everything that spikes me and not.😊 P.s. i had fatty liver at that time of diagnosis.
Talking about diets with a diabetic is a waste of time. First, there is too much misinformation. Second, controlling bs is complex.
Like your post.