As part of our Diabetes Summer Wellness series, we’re turning our attention to one of your most powerful tools: your meals.

Yes, food still plays the starring role in blood sugar balance. But in the summer months, your meals also influence hydration, digestion, energy, and even inflammation levels.

And the truth is, your body gives you clues.

Have you noticed your appetite dipping on hot days? Or reaching for something crisp instead of cooked? These are natural signals. When you listen and adjust accordingly, you may see better glucose control, fewer crashes, and less discomfort throughout the day.

How Summer Foods Affect Blood Sugar

Hot weather increases your body’s demand for fluid. Without enough hydration, glucose becomes more concentrated in your bloodstream, and digestion often slows down—especially with heavy meals. That’s a recipe for unexpected blood sugar spikes.

But there’s a fix.

Water-rich foods support blood sugar by easing digestion, cooling the body, and reducing inflammation.

According to the Journal of Nutrition & Metabolism, fruits and vegetables like cucumber, spinach, berries, and zucchini are hydrating, anti-inflammatory, and improve post-meal glucose response.

Build Hydrating Plates (Without Overthinking It)

You don’t need complicated recipes to make this shift. Start with simple swaps and seasonal ingredients.

Try this:

• Add water-dense produce to every plate: cucumber, lettuce, radish, celery, berries
• Pair with light, cool proteins: grilled salmon, marinated tofu, or boiled eggs
• Include healthy fats: avocado or a splash of olive oil to increase fullness and nutrient absorption
• Use flavor boosters like lemon juice, fresh herbs, or apple cider vinegar to avoid added sugar
• Shift larger meals to earlier in the day and go light in the evening to support digestion

Simple plates often lead to the most consistent results.

What to Watch and What to Embrace

Some summertime staples can work against you. Rich sauces, sugary dressings, and traditional BBQ sides may feel heavier and harder to digest.

Instead, embrace upgrades like:

• Grilled vegetable skewers
• Cold lentil or bean salads with citrus vinaigrette
• Lightly dressed slaws with vinegar instead of mayo

These swaps help lighten the load on your system and prevent unnecessary spikes—without sacrificing flavor.

A 2020 meta-analysis in Nutrients found that individuals who followed hydration-focused, fiber-rich eating plans had fewer glucose spikes and better energy levels throughout the day.

Eat in a Way That Works With Your Body

Summer meals should leave you feeling cool, clear-headed, and confident, not sluggish and frustrated.

“I used to think managing meals meant cutting things out. Now it means tuning in. When I started eating more hydrating meals, my numbers leveled out and I stopped crashing mid-afternoon. It changed everything for me.”
— Melissa Chen, 58, IT Consultant

When your meals align with the season, everything flows more easily, from energy to digestion to glucose control.

Ready to Personalize This?

If you’ve been wondering what to eat this summer to feel more balanced and energized, let’s talk.

Book a complimentary Diabetes Wellness Connection Call with me. We’ll explore what’s working, what’s not, and identify one simple shift that could help you feel more confident at mealtime without adding stress to your routine.

This is your space to get real answers and clear next steps that fit your lifestyle.

🎯 Book your complimentary Diabetes Wellness Connection Call.

ABOUT THE AUTHOR

Dr. Cheryl
Dr. Ac., C.H., RDH
Dr. Holistic Studies, Dr. Acupuncture
Diabetes Wellness Strategist & Coach
Creator & CEO of Holistic Diabetes Solutions
8 X International Best-Selling Author

As a woman living with diabetes for over 30 years, Dr. Cheryl understands the journey firsthand. When she was diagnosed, she received the same outdated advice her grandmother was given for over four decades, who relied primarily on medication, suffered from deteriorating health and eventually lost her life to diabetes. Fueled by this experience, Dr. Cheryl was compelled to seek a better way. Through countless research studies and trials, she developed the winning holistic approach: the Diabetes Success System which merges traditional wisdom with today’s best holistic self-care practices.  It has revolutionized diabetes management by providing a trusted way to maintain consistent and predictable healthy blood sugar levels.

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PROFESSIONAL DISCLAIMER

The material and content contained in this platform is for overall general diabetes health and education information only. It is not intended to constitute medical advice or to be a substitution for professional medical recommendations, diagnosis or treatment. All specific medical questions or changes you make to your medication and/or lifestyle should be discussed and addressed with your primary healthcare provider. Having the right mindset, doing the right movements at the right times of day, and eating foods that help keep blood sugar, insulin, and inflammation manageable can dramatically reduce your risk of the all-too-common complications of Diabetes, increase your energy levels and have you feeling your best every day.