I was diagnosed with Type 1 diabetes at the age of nine, and ever since, I have explored various methods to manage my blood glucose levels effectively. Unlike Type 2 diabetes, which is often linked to lifestyle factors, Type 1 is an autoimmune disease with no connection to body weight or insulin resistance. My pancreas does not produce any insulin, so I rely on multiple daily insulin injections to regulate my blood sugar.
Advancements like insulin pumps are becoming more accessible through the NHS, but for now, I use self-administered injections alongside a sensor-based glucose monitor. This device provides real-time readings every minute, allowing me to understand how food, drink, and activity impact my blood glucose.
One approach that has consistently helped me maintain stable blood sugar is fasting. I typically avoid eating breakfast, closing my eating window by 7 pm and not eating again until around 1 pm the next day. This 18-hour fast, combined with hydration from water, sugar-free squash, and decaffeinated coffee, has kept my glucose levels steady without needing extra insulin.
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When I tried eating breakfast regularly—such as homemade granola—I noticed a sharp rise in blood sugar and experienced mid-morning energy slumps that impacted my productivity. Occasionally, I treat myself to a cooked breakfast or pastries during weekends or vacations, but usually, I skip morning meals.
Experts suggest that fasting can improve insulin sensitivity by reducing glucose spikes and encouraging the body to burn stored fat for energy, a process called metabolic switching. This switch supports more stable blood sugar levels for some individuals, especially when fasting is personalized and done carefully.
However, fasting isn’t safe for everyone with diabetes. There is a risk of hypoglycaemia—dangerously low blood sugar—particularly for those using insulin or glucose-lowering medications. Symptoms I experience during hypoglycaemia include shaking, sweating, hunger, anxiety, dizziness, and mood swings, which require quick intake of sugary foods or drinks.
Prolonged fasting can also disrupt hormones, increase stress hormone cortisol, and lead to blood sugar instability, especially in people under chronic stress or with other health conditions. Therefore, shorter fasting windows of 12-14 hours might offer benefits without increasing risks.
Healthcare professionals emphasize that anyone with diabetes considering fasting should do so under medical supervision. Fasting effects vary widely; what works for one person may be harmful to another.
From a nutrition perspective, intermittent fasting or time-restricted eating has shown promise in reducing glycaemic variability in non-diabetic and insulin-resistant populations. Still, evidence specifically for Type 1 diabetes remains limited, so caution is essential.
Other experts highlight that fasting can simplify insulin dosing and reduce large post-meal blood sugar swings for some. Yet, it is vital to implement fasting gently, consistently, and with clinician guidance to adjust insulin safely.
Some professionals recommend starting fasting by extending the natural overnight fast slightly—finishing dinner earlier and delaying breakfast by one or two hours—to gauge personal tolerance and benefits before attempting longer fasts.
It’s crucial to remember that fasting is not about “starving” the body. As long as fat stores are available, the body transitions to burning fat rather than glucose for energy, which may help stabilise blood sugar and overall metabolic health.
Ultimately, fasting requires careful monitoring, hydration, rapid access to treatment for low blood sugar, and professional guidance. Individuals using insulin should never stop basal doses abruptly and should use continuous glucose monitoring to stay safe.
Fasting has worked well for me, but it’s not a universal solution. If you have Type 1 diabetes and consider adding fasting to your routine, consult your healthcare team first and approach it cautiously.