Lindsay Cohen, RDN: Enjoy Your Favorite Foods While Managing T1D

Living with T1D since age nine, Lindsay Cohen, RDN, LDN, CDCES, NBC-HWC, a St. Louis-based dietitian, diabetes specialist and mom who founded ABC Nutrition Solutions and the Mama-Betes blog, is passionate about helping others manage their diabetes and other chronic conditions.

In an interview with The Educated Patient, Cohen discusses how to navigate a type 1 diabetes (T1D)-specific diet without compromising on the joy of eating.

She emphasizes four key strategies for people with type 1 diabetes to incorporate their favorite foods:

• Portion Control: Enjoy any food, but in controlled amounts to avoid overindulgence.
• Healthier Swaps: Use lower-carb alternatives, like making pancakes with cottage cheese and bananas or choosing pasta made from chickpeas. Many sugar-free or lower-sugar chocolates taste great and fit well into a diabetes eating plan.
• Pre-Bolus Insulin: Taking insulin 15-30 minutes before eating can help manage blood sugar spikes from high-carb foods.
• Movement After Meals: A 15–20-minute walk after eating can help lower blood sugar levels.

Cohen also encourages people to follow the 80/20 rule—if you're eating healthy and exercising 80% of the time, it's okay to enjoy indulgent foods the other 20% so you don't feel too restricted.

If you’re craving something, it’s important not to deprive yourself. Cohen suggests eating a small portion can prevent binging later. Trying new recipes and incorporating different fruits or vegetables can also keep your meals interesting and prevent boredom.

For newly diagnosed patients, she recommends finding a trusted registered dietitian and connecting with a diabetes support group. These resources can help you feel more confident and less fearful about eating, especially when it comes to foods with carbohydrates.

“It doesn't have to be boring, it doesn't have to be strict—just try to find balance,” Cohen emphasized. “It's really all about balance and figuring out ways that you can enjoy what you're eating while still having fun with it. It's possible!”

Cohen combines over 13 years of professional experience with 25 years of personal experience to provide science-backed nutrition advice. She created the Mama-Betes blog to empower mothers with prediabetes, type 1, type 2 and gestational diabetes by providing affordable nutrition counseling, community and trusted resources.