Last week at a family gathering, I stood staring at a table full of delicious food and couldn’t eat as much as I used to. It was a bittersweet moment that summed up my new life. A few months ago, I changed the way I eat because I was told I had diabetes. When I was younger, I said I loved desserts and would eat pastries without thinking twice. Now, every sweet treat makes me think, “Are snacks even safe for diabetics?”

For people with diabetes, insulin that doesn’t work or make enough insulin can mess up how blood sugar is controlled. Since most snacks are high in carbs, they quickly turn into glucose, which can lead to dangerous spikes in blood sugar. This means I can’t snack as freely as I used to, but my journey has taught me that it’s not all bad things.

The Complicated Link Between Snacks and Diabetes

Not Every Snack Is A Sugar Trap

A friend and I went to a new bakery. The sight of the delicate pastries made my mouth water, but I didn’t eat any because I was afraid my blood sugar would rise. “It’s all about balance,” my friend told me, knowing how hard it was for me.

My doctor told me the same thing: eating snacks with fiber-rich vegetables can slow the absorption of carbs, which can help prevent fast glucose spikes. I felt stronger, so I ordered a small cake and a big vegetable salad. The first bite made me crazy happy, and to my surprise, my blood sugar didn’t change after the meal. I changed how I was doing things after I realized that snacks aren’t forbidden—they’re up for discussion.

What DIM and Diabetes Really Mean

Can DIM Help People with Diabetes?

In a diabetes support group, people were talking about DIM (diindolylmethane), a chemical that is said to help control blood sugar. This made me interested. Studies that looked promising were found: In obese mice, DIM turns on insulin signaling in 3T3-L1 cells, which makes them take in more glucose and lowers their blood sugar.

Signaling from insulin is very important for controlling blood sugar. When insulin binds to cell receptors, it starts a chain of events that helps the body absorb glucose. DIM seems to change this process, which is good news for managing type 2 diabetes. Could this change everything?

Who Should Stay Away from DIM?

A friend who knows a lot about medicine told me that DIM isn’t right for everyone. For instance, my neighbor Xiao Li, who is trying to get pregnant, needs to stay away from it because it can change the balance of hormones during pregnancy.

Also, people who are taking CYP450 or MDR1 substrate medications, like some antidepressants or blood thinners, should be extra careful. DIM changes the way enzymes work in the liver, which could make drugs less effective. What did you learn? Never do an experiment without first talking to your doctor

The Bad Effects of DIM

Headaches, nausea, bloating, and diarrhea were some of the most common complaints on online forums. We think these happen because DIM upsets the gut bacteria or makes the digestive tract sore. High doses (600 mg a day, for example) may lower sodium levels even more, which could lead to an imbalance of electrolytes.

Sodium controls blood pressure and nerve function, which shows that even supplements that look like they might work need to be closely watched by a doctor.

Desserts That Are Good for People with Diabetes

What Kinds of Desserts Are Safe?

I searched the internet for diabetic-friendly dessert recipes because I needed sweets for a family get-together and found a real gem:

• Unsweetened granola + fresh fruit: The beta-glucan fiber in oats slows down the absorption of carbs, and low-GI fruits like berries add sweetness without adding sugar.
• Oatmeal with roasted pumpkin and nuts or seeds: Full of protein, healthy fats, and fiber to keep blood sugar steady.
• Nut butter and whole-grain crackers: With fats that fill you up, it has a lower GI than refined flour.

As a result? I made treats at home that satisfied my cravings without making my blood sugar go up.

GI stands for “glycemic index.” I learned about it while shopping at a grocery store. Low-GI foods (≤55), like apples, cherries, and dark chocolate, slowly release glucose. If I had a late work night, a square of dark chocolate (which is high in cocoa polyphenols, which help control blood sugar) would have woken me up, but it didn’t.

Steamed Snacks: A Better Way to Eat

How to Make Dim Sum

When I went to Guangdong, I fell in love with steamed dim sum, like clear shrimp dumplings and juicy pork buns. These dishes are delicious and low in calories. Because steaming keeps the nutrients in seafood and vegetables, these snacks are high in protein and good for people with diabetes.

How Many Carbs Are in Steamed Snacks?

It became a habit to read nutrition labels. For instance, one serving of “Marathon Steamed Dim Sims” has 28g of carbs. By keeping track of my portions and following Chinese dietary guidelines (45–65% of calories should come from carbs), I can enjoy these treats without feeling bad about it.

The Dim Sims Sugar Trap

I learned that dim sims often hide added sugar (called “sucrose”) in their ingredient lists at a Chinese restaurant. A strong reminder: read labels all the time, even on “healthy” foods.

Moderation Is Important

A friend said that steamed dim sims are “healthier” than fried ones. This is true, but eating too many low-calorie foods can still make you gain weight. This lesson was driven home by a post-binge weight shock: extra energy turns into fat, no matter where it comes from

Sugar and Other Foods

Can People with Diabetes Eat Pizza?

My son, who loves pizza, gave me the idea for a diabetic-friendly version:

• Crust: Whole-grain for fiber.
• Toppers: Full of grilled chicken and roasted vegetables like zucchini, olives, and artichokes. It has a sprinkle of fresh mozzarella cheese on top.

As a result? A feast that was good for our blood sugar and made us both happy.

Is Fried Rice Bad for You?

Fried rice from my mom used to be a comfort food, but now it’s a treat. When mixed with oil and salt, refined rice’s high GI makes it bad for your blood sugar and blood pressure. I only eat tiny portions when I want to treat myself.

Eating Snacks Every Is Day a Bad Habit

Before I was diagnosed, I snacked every day, which scares me now. Many snacks are high in calories, fat, and sodium, which makes you more likely to get heart disease. After going on a snack binge for a week that messed up my health markers, I set strict limits. Now, I enjoy treats once in a while, but I put more value on whole foods and balance.

Last Thoughts

My relationship with food changed when I got diabetes. It went from mindless indulgence to mindful nourishment. There are still problems, like cravings for sugar at midnight, but each new discovery, like low-GI desserts or steamed dim sum, shows that “health and fun can live together.” For diabetics: be careful with your experiments, read labels carefully, and never forget how powerful a plate full of vegetables can be. You’ll feel better and taste better.