How to Lower Inflammation When You Have Diabetes: 6 Dietitian-Backed Strategies

Learn 6 evidence-based ways to lower inflammation and improve blood sugar control when living with diabetes. Diet, exercise, sleep and more backed by research.

Why Inflammation Matters for Diabetes

Chronic inflammation is more than just pain or swelling — for people living with diabetes, it can worsen insulin resistance and elevate blood sugar levels. As one nutrition expert explains:

“Chronic inflammation plays a major role in type 2 diabetes by making the body less sensitive to insulin … high blood sugar can fuel even more inflammation — creating a cycle that can be tough to break.” (EatingWell)

But you don’t have to accept inflammation as inevitable. Dietitians offer six practical, research-backed strategies to tame inflammation and support better glycemic control. (EatingWell)

Below, we’ll break down each strategy — and how you can implement it in your everyday life.

1. Get Moving: Exercise Daily to Suppress Inflammatory Markers

Physical activity isn’t just good for your heart — it’s powerful for reducing bodily inflammation. In people with type 2 diabetes, moderate-to-vigorous exercise has been shown to lower biomarkers of inflammation. (EatingWell)

You don’t need to go all-in at the gym — even a 30-minute walk after meals can help blunt postprandial (after-eating) glucose spikes and improve insulin sensitivity. (EatingWell)

Tips:

• Aim for ≥ 150 minutes of moderate activity weekly, split over most days

• Try post-meal walks — just 10-20 minutes can yield benefits

• Include variety: brisk walking, cycling, swimming, resistance training

  
  

2. Center Your Plate Around Plants

Plant-based foods are rich in antioxidants, fiber and phytonutrients that help suppress inflammatory pathways. Research shows that whole fruits, vegetables, beans, legumes and whole grains are associated with lower levels of inflammatory markers (e.g. C-reactive protein, interleukin-6). (EatingWell)

Among dietary patterns, the Mediterranean diet stands out: in meta-analyses, it has demonstrated robust anti-inflammatory effects in people with chronic conditions like diabetes. (EatingWell)

Tips:

• Fill half your plate with nonstarchy vegetables

• Choose whole grains over refined (e.g. quinoa, barley, oats)

• Add beans, lentils, peas regularly

3. Prioritize Healthy Sleep

Sleep often gets overlooked — yet insufficient sleep triggers inflammatory processes and disrupts glucose regulation. (EatingWell)

Chronic sleep deprivation can impair insulin sensitivity and dysregulate hunger/satiety hormones, pushing toward more inflammatory food choices. (EatingWell)

Tips:

• Aim for 7 to 9 hours of quality sleep nightly

• Maintain a consistent bedtime and wake time

• Create a sleep-friendly environment: dark, cool, minimal screens

  
  

4. Cut Back on Alcohol

Alcohol may feel like a harmless indulgence, but it can contribute to inflammation via oxidative stress and by disrupting gut barrier function and microbiome balance. (EatingWell)

Dietitians suggest limiting alcohol because its inflammatory effects can compound metabolic stress in people with diabetes. (EatingWell)

Tips:

• Reserve alcoholic drinks for special occasions

• Try alcohol-free mocktails or zero-proof alternatives

• If you drink, do so in moderation (per relevant health guidelines)

  
  

5. Focus on Omega-3 Fatty Acids

Omega-3s (EPA, DHA) are well known for cardiovascular benefits — but they also have the potential to reduce inflammation and improve insulin sensitivity. (EatingWell)

A meta-analysis of 30 randomized controlled trials showed omega-3 supplementation could lower fasting glucose, A₁C, and inflammatory markers — especially when taken at 1,000 to 2,000 mg daily for more than eight weeks. (EatingWell)

Sources & Tips:

• Fatty fish: salmon, mackerel, sardines, herring, anchovies

• Walnuts, chia, flaxseeds (plant-based omega-3)

• Consider fish-oil supplements — discuss with your healthcare provider

  
  

6. Limit Added Sugars and Refined Carbs

Ultra-processed foods and refined carbohydrates are major pro-inflammatory culprits. Their rapid digestion and high glycemic load can drive glucose surges — which in turn fuel inflammation. (EatingWell)

Foods like cakes, cookies, sweetened drinks, chips and white bread lack fiber and amplify inflammatory stress. (EatingWell)

The American Diabetes Association recommends limiting highly refined carbs and foods with added sugars to reduce inflammation and improve blood sugar control. (EatingWell)

Tips:

• Swap sugary drinks for water, seltzer, or infused water

• Use whole fruits instead of juices

• Embrace low-GI carbs: oats, barley, lentils, sweet potatoes

  
  

How to Combine Strategies for Real Results

These six strategies don’t work in isolation — their benefits compound. For example:

• Exercise improves insulin sensitivity, which may help your body utilize omega-3s more effectively

• A fiber-rich, plant-predominant diet helps stabilize blood sugar, reducing peaks that exacerbate inflammation

• Good sleep supports hormonal balance, making it easier to manage cravings and stick to healthy foods

  
  

Start by adopting one or two small changes (e.g. a daily walk + switching to whole grains). Over time, layer in additional practices. The cumulative impact can help you break the inflammation–diabetes cycle.

Source: 6 Ways to Lower Inflammation When Managing Diabetes, EatingWell (September 27, 2025) (EatingWell)

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This content is for informational purposes only and should not be taken as medical advice. Always consult a qualified healthcare provider about any questions or concerns regarding your health or treatment options.