Your Top Diabetes Questions Answered by Expert Mary Ellen Phipps
Thanks to everyone who submitted questions for our special Q&A with diabetes expert Mary Ellen Phipps, MPH, RDN, LD. We’re excited to share her answers with you!
November is National Diabetes Month, and with over 37 million adults living with diabetes—and a staggering 96 million more with prediabetes—it’s a topic that affects far more people than we might realize. What’s even more concerning? More than 80% of those with prediabetes don’t even know they have it.
But there’s good news. The Mediterranean diet has been shown to be a powerful ally in managing and preventing diabetes. Its emphasis on whole foods, healthy fats, and fiber can help balance blood sugar levels, making it a great option whether you're trying to prevent diabetes or manage it.
Thanks to everyone who submitted questions for our special Q&A with diabetes expert Mary Ellen Phipps, MPH, RDN, LD! We’re excited to share her answers with you, covering important topics like Hemoglobin A1C (HbA1c), the dawn phenomenon, creating a balanced plate, and more.
Mary Ellen, founder of Milk & Honey Nutrition and a registered dietitian, has firsthand experience living with Type 1 Diabetes. She knows the everyday challenges and has dedicated her career to making food approachable, fun, and stress-free for those managing chronic conditions.
Here are some of the most common questions you submitted, along with Mary Ellen’s thoughtful and practical advice!
Q&A Highlights:
Q: “What is HgbA1c?”
Mary Ellen’s Answer: HgbA1c, stands for hemoglobin A1c. This is a blood level that tells us what your blood sugars have been doing on average for the last 2-3 months. It considers all times of the day. A standard metabolic panel does not include Hgb A1c and typically only includes a fasting blood glucose level. A Hgb A1c level can catch blood sugar abnormalities that might be occurring at other times of day and that might be missed if only fasting blood glucose is run.
Q: “How do you decrease the dawn phenomenon? My fasting is in the 170s -180s. I don't eat after 6-7 pm.”
Mary Ellen’s Answer: The dawn phenomenon happens to almost everyone with diabetes and happens as a result of your body’s natural circadian rhythm. Blood sugars rise when your body gets ready for you to start the day. Your liver will produce glucose to help fuel your day around the time you typically wake up. But, if you’re living with diabetes, your pancreas cannot produce enough insulin to keep up or the insulin is not as effective as it should be, and as a result, blood sugars rise around the time you wake up. A few strategies to help the dawn phenomenon include:
Eat a small bedtime snack with less carbohydrate and more protein
Have your doctor adjust your medication dosage
Change the time you take your medication
Adjust insulin dosages
Talk to your doctor about what is best for you.
Q: “I have pre-diabetes and I can not seem to get the right way of cooking to keep my sugar intact – also with desserts. I eat healthily with everything brown, even bread, so I do not know why my sugar keeps rising. Also what number of fat, cholesterol, and sugar should I look for?”
Mary Ellen’s Answer: Generally speaking, one of the best things you can do to eat for better blood sugars is to make sure you’re not eating carbohydrates by themselves. Even “healthy” carbohydrates. Pair your carb sources with fat, fiber, and protein sources. I also highly recommend scheduling an appointment to meet with a dietitian one-on-one. You can work together to craft a nutrition plan that meets your specific needs.
Q: “I am a late-onset diabetic. I was diagnosed in my early 40s, and I am currently taking insulin and pills. How can I get this under control with food?”
Mary Ellen’s Answer: This is another great example of a situation that could benefit from meeting with a dietitian one-on-one. Without knowing what type of diabetes you're talking about, it's hard to comment on if you would be able to manage long-term without medication. I also like to remind people that medication does not mean you have failed in any way. Medication is simply a tool that we can use to help our bodies be able to better process food so that we can reap all the nutritional benefits food has to offer!
PURPOSEful next steps:
We hope these answers help you feel more confident and prepared as you navigate diabetes or pre-diabetes.
To learn more about diabetes and the Mediterranean diet, check out our blog:
🔗The Mediterranean Diet and Diabetes
We have the answers to your burning questions about diabetes, management tools, and more. We cover things like:
What's diabetes, and why is it such a big deal for our bodies?
Why is too much sugar in your blood a problem?
What are the different types of diabetes, and how are they different?
Looking for more tips and recipes?
Check out Mary Ellen’s cookbooks:
The Easy Diabetes Dessert Cookbook
Check out one of Mary Ellen’s favorite diabetes-friendly desserts:
Healthy Homemade Gingerbread Loaf Cake
They’re packed with easy, delicious recipes that make managing diabetes less stressful.
If you have any additional questions, feel free to reply to this email or reach out to us directly.
Best,
Pam & the Team
P.S. Get connected with Mary Ellen- follow her on Instagram, Facebook, and TikTok, and, check out her blog Milk and Honey Nutrition for recipes, diabetes tips, and more.