1. Life after diagnosis

Ever feel like Type 1 Diabetes (T1D) is this invisible boss you must serve 24/7?

At first, that feeling is real. In many Asian communities, people rarely discuss T1D and frequently misunderstand it. But you are not alone, and your life doesn't stop here. Whether you're adjusting your meals to fit family traditions or navigating stigma in silence, your T1D journey matters.

Meet Ron Aves, diagnosed in 2017. He shared: “Like T1D itself, the food and lifestyle changes caught me off guard. I had no choice but to adapt slowly if I wanted to live normally. I still remember how crushing my diagnosis felt and how hopeless that year was. To anyone just starting this journey — here’s a warm hug. T1D is a marathon, not a sprint. Your goal is to find what works for you and build a healthy relationship with T1D.”

Many with T1D don’t just survive—they thrive. Even in places where access to care or support feels limited, many Asians with T1D are finding ways to thrive, quietly, courageously, every day. As you read on, you might just find the key.

Now let’s look at how science supports everyday choices.

2. The science behind food and lifestyle for T1D

Managing T1D goes beyond insulin. It means taking care of your whole self — eating well, moving more, getting quality sleep, caring for your mental health, avoiding smoking, and leaning on support systems when needed. People with T1D and their healthcare teams should work together to create care plans that feel realistic and supportive (adapted from American Diabetes Association, 2017).

Based on science, here are some tips recommended by experts and organisations, like the ADA.

T1D food tips

CARBOHYDRATE COUNTING helps people with T1D adjust their insulin based on the carbohydrates they eat. This approach lets them enjoy more food choices while keeping blood sugar steady. The goal is to help people with T1D—and those at risk—understand how healthy eating can lower the chance of developing diabetes or other serious health issues (Van Horn, 2007).

Carbohydrates affect blood sugar the most. Research shows that fat, protein, and the glycaemic index also affect it and should be considered when calculating insulin doses. Timing matters too—like pre-bolusing, which means injecting insulin a few minutes before eating (Marsh, 2022).

Healthy eating goes beyond blood sugar—it helps you feel your best and build a positive relationship with food. Smart choices fuel your body and support daily diabetes management (Tips for Eating Well, n.d.).

HEALTHY EATING BASICS from Tips for Eating Well (n.d.):

• Fill half your plate with non-starchy veggies.

• Choose lean or plant-based proteins.

• Include whole grains, fruits, starchy veggies, and low-fat dairy.

• Limit added sugars and processed foods.* Add healthy fats like nuts and olive oil.

• Drink water or zero-calorie drinks.

T1D on the move tips

Our lifestyle matters! The American Diabetes Association Professional Practice Committee (2025) shares these helpful tips for youth with T1D:

• MOVE MORE, FEEL BETTER: Being active improves your energy, blood sugar, and overall health.

• SIT LESS, PLAY SMART: Keep screen time under 2 hours a day. Less sitting = better sugar control and mood.

• MOOD MATTERS: Eating well and staying active helps reduce stress. Talking with a therapist can teach you how your thoughts, feelings, and actions work together to make you feel better.

• CHECK YOUR ROUTINE: Sleep, shift work, and weekend habits affect your blood sugar, weight, and more.

3. Simple habits that work

We know that from the moment someone is diagnosed with T1D, it’s important to adopt healthy lifestyle habits — especially eating patterns that help you live well and enjoy life, even with the condition. Living with T1D often means being mindful of your health. Guidelines can help, but strict rules don’t fit everyone. Annie Lugay, who’s been living with T1D for 43 years, shares: “I don’t believe in strict food restrictions — I just stay mindful.” So, how does she do it?

Here are Annie’s top tips:

• EAT SMART, MAKE IT WORK: “I count my carbs, watch my portions, and adjust insulin as needed. If I eat more, I move more. I enjoy food, but I make it work for me — especially at night when I limit carbs to 15–30grams."

• MOVE OFTEN, EVEN IN SMALL WAYS: “Sitting too long can spike my blood sugar. So, I set a timer & take short 5-minute breaks to stretch, walk briskly thrice a week, do light moves, or aim for 5,000 steps daily.”

RESPECT YOUR SLEEP: Sleep is a game-changer. I go to bed by 9 or 10 p.m. and get at least 6–7 hours. Better sleep = better blood sugar. I treat rest as a part of my care plan, not a luxury.”

4. How to adapt and thrive with T1D

Living with T1D isn’t easy—and that’s okay. You don’t need to have it all figured out today. Ron Aves, now nine years into his T1D journey, shares: "Nine years taught me that no matter how much I obsess over the things that affect my blood sugar, there are still moments when I get it wrong and I don’t even know why. And that’s okay, even if you’re not ready to believe it yet. These are the areas that made the biggest difference for me:

• RECORDING MY PATTERNS: How much insulin I took, what I ate, and what my blood sugar was afterward. Feel free to add other factors as you go — just start small.

• REGULAR PHYSICAL ACTIVITY: Walking, running, or lifting; whatever feels easiest for you.

RELATIONSHIPS AND COMMUNITY: Find someone to talk to about your struggles. There’s no reward for carrying this burden on your own."
The key is living with T1D, not for it. Against all odds…We eat well to feel well. We move to stay strong. We don’t just survive—we thrive. So can you.