Welcome to the Sweet Spot!

Your weekly dose of practical tips, real talk, and encouragement to help you lower your blood sugar and feel better in your body, one simple step at a time.

Hi there Reader ,

Can you feel that crispness in the air? Fall is here, and with it comes a wonderful harvest of delicious and powerful foods. This season is the perfect time to explore new flavors that can also do amazing things for your blood sugar.

While we often think of fall foods as heavy and starchy, many of them are actually packed with fiber, vitamins, and nutrients that are perfect for managing Type 2 diabetes. Let’s look at a few of this season’s superstars.

Fall Superfoods for Your Plate:

-Pumpkin & Squash These fall favorites are more than just decorations. Both pumpkin and winter squashes (like butternut or acorn) are low in calories and high in fiber. Fiber helps slow down digestion, which prevents sharp spikes in your blood sugar after a meal. They’re also rich in vitamins A and C.

Easy Tip: Try roasting cubes of butternut squash with a little olive oil and cinnamon. You can also add a scoop of unsweetened pumpkin puree to your morning yogurt or oatmeal. (Here is one of my fall favorites that even my kids love! It calls for sweet potatoes but I have used butternut squash and it's amazing)

-Brussels Sprouts These mini-cabbages are nutritional powerhouses. They are loaded with fiber and a compound called alpha-lipoic acid, which may help improve insulin sensitivity.

Easy Tip: Roast them in the oven until they are crispy and golden. A little olive oil, salt, and pepper is all you need for a fantastic side dish.

Here is another one of my go-to salads I love to make every fall, it has kale and brussel sprouts. Skip the shave step and buy the sweet kale greens already bagged and add the rest from there :).

-Apples An apple a day really can help keep the doctor away! Apples are a great source of soluble fiber, which helps stabilize blood sugar levels and increases GLP-1 naturally. Just be sure to eat the skin, as that’s where most of the fiber is.

Easy Tip: Pair a small apple with a handful of nuts or a piece of cheese. The protein and healthy fat will help balance the natural sugars in the fruit and keep you feeling full.

-Pumpkin Seeds Don’t toss out those seeds! Pumpkin seeds, also known as pepitas, are packed with magnesium (remember that oh so important mineral responsible for over 300 functions?), which plays a key role in blood sugar control and insulin sensitivity. They also provide healthy fats and protein, both of which help keep you feeling satisfied and can help prevent blood sugar spikes after meals.

Easy Tip: Sprinkle unsalted pumpkin seeds on your morning oatmeal, salad, or yogurt. You can also enjoy them as a crunchy snack on their own or mixed with a few nuts.

This week, I encourage you to add just one of these fall superfoods to your meals. You don’t have to completely change your diet overnight. Small, simple additions can make a big difference in how you feel and in your blood sugar readings.

Embracing the flavors of the season is a delicious way to support your health. Enjoy the bounty that fall has to offer!

-xo

Stephanie, The Diabetes Maven

Each week on Substack, I’ll be sharing real-life advice, blood sugar hacks, and personal stories to help you live well with diabetes—not just manage it.

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