Intermittent Fasting and Diabetes: What You Need to Know

Intermittent fasting has become a popular way to lose weight and improve health. But what if you’re living with diabetes? Can skipping meals or going for hours without food help you manage your blood sugar? Are there any drawbacks? 

Let’s break it down and see how intermittent fasting might affect someone living with diabetes. 

What Is Intermittent Fasting? 

Intermittent fasting is not a diet. It’s a way of eating where you only eat during certain times of the day. The most common types of intermittent fasting include: 

• 16:8. With the 16:8 method, you fast for 16 hours and eat all your meals in an 8-hour window. 

• 5:2. With the 5:2 approach, you eat normally for five days out of the week but only eat a small amount (usually around 500–600 calories) on the other two days. 

• Eat-Stop-Eat. With Eat-Stop-Eat, you fast for 24 hours once or twice a week. 

The idea is to give your body a break from constant eating, which may help with weight loss, blood sugar control, and insulin sensitivity. 

How Intermittent Fasting Might Help People with Diabetes 

Some research shows that intermittent fasting might have benefits for people living with type 2 diabetes. Those potential benefits include:  

• Improved insulin sensitivity, resulting in your body using insulin more effectively. 

• Fewer blood sugar spikes. 

• Weight loss can ultimately help people living with type 2 diabetes better manage their condition. 

What to Watch out for with Intermittent Fasting 

While intermittent fasting may help some people with diabetes, it can also introduce risks – especially if you take insulin or other medications that lower blood sugar levels. Going too long without food may cause blood sugar to drop too low. Low blood sugar or hypoglycemia can be very dangerous and even life-threatening. At the same time, intermittent fasting may cause some folks to overeat during their eating window, resulting in spikes in blood sugar levels. Intermittent fasters living with diabetes must consider their medication strategies, especially for those that need to be taken with food or at a specific time of day.  

Who Should Be Extra Careful? 

Intermittent fasting is not for everyone. Avoid it if you take insulin or diabetes medications that could cause low blood sugar, are pregnant or breastfeeding, or have a history of disordered eating. Individuals living with type 1 diabetes should NOT practice fasting. 

Tips for Trying Intermittent Fasting with Diabetes 

• Always talk to your doctor first. Never start fasting without checking with your care team. 

• Start slowly. Try shortening your eating window by a few hours before jumping into a full fast. 

• Stay hydrated. Drink water, unsweetened tea, or black coffee during your fasting hours. 

• Don’t skip your blood sugar checks. Monitor your levels more often while fasting. 

• Choose healthy foods. Focus on balanced meals with protein, fiber, and healthy fats during your eating window. 

Emerging Science: Chrono Nutrition 

Chrono nutrition is a new area of science that studies how the time we eat affects our health. Our bodies handle sugar better during the day, especially when we eat during daylight hours. Some early studies show that eating earlier in the day might be better for your heart and overall health. People who work night shifts and eat at odd times may have a higher chance of getting type 2 diabetes. Scientists are still learning more, and more research is needed to fully understand how meal timing affects our health. 

Thinking Fast for the Long Term

With any dietary changes, it is important to consider whether you can maintain the change in the long term. Finding a sustainable plan that works for you is most important. Talk to a Registered Dietitian for help. 

Author: Bernice Boivin RD, CDCES | CCS Health       

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.