More tips from the pros!
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| | | Diabetes and arthritis may not seem like related conditions at a glance, but research shows that having diabetes puts you at an increased risk of various types of arthritis — especially osteoarthritis. This may be explained in part by the fact that obesity is a leading risk factor for both conditions. | | One of you first brought the diabetes-arthritis connection to our attention. And after chatting with Kirsten Seele, a registered dietitian at Healthline, we gained a deeper understanding of how these two conditions relate. Below, she gives valuable tips for managing your diet when you live with both. | | | | | | | Hope this helps!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
March 27, 2025 • 3.5 min read | | | | | |  | | | | Q: | I have diabetes and arthritis — how can I eat to manage both of these conditions at the same time? | | | A: | Type 2 diabetes and arthritis, especially osteoarthritis, are up there with the most common conditions I see in my clients. According to research, about half of people who have type 2 diabetes also have arthritis — which, from my experience, checks out. The two conditions share common risk factors, such as high levels of chronic inflammation, altered glucose levels due to steroid use, and overweight and obesity.
Losing any amount of excess weight can be beneficial for both diabetes and arthritis. For arthritis, it can help lessen the pressure on your joints and reduce inflammation. For diabetes, it can improve your blood sugar and help your body use its own insulin better.
Losing weight requires maintaining a calorie deficit (using more calories than you consume). There are many ways to go about this, but it is recommended to incorporate all of the following habits in order to lose weight in the long term: - Work toward a minimum of 150 minutes of aerobic physical activity per week. Walking, swimming, and biking are good low impact options, but any movement at all helps. Strength training can help you build or maintain muscle mass.
- Limit ultra-processed foods, such as sugary beverages, processed meats, potato chips, and fast foods, to manage your calorie intake. Cooking your meals at home with nutrient-dense ingredients can also be a big help.
- Fill up on protein-rich foods, like nuts, legumes, and lean meats, and fiber-rich foods like vegetables and whole grains.
There isn't a diet designed just for arthritis and diabetes. However, the Arthritis Foundation does recommend specific foods from the Mediterranean diet, many of which benefit diabetes (by helping with glucose regulation and weight management) and arthritis (by easing inflammation).
Some of the recommendations are: - eating two servings per week of fatty fish like salmon or tuna to increase omega-3 fatty acids
- enjoying more colorful fruits and vegetables like berries, citrus, and green veggies, which are full of antioxidants that fight free radicals
- opting for extra-virgin olive oil or avocado oil
- consuming whole grains daily and legumes a couple of times per week
While some of the food choices above do contain carbohydrates, if you have diabetes, you can still include them in your diet in moderation. (Counting carbs is one way to help manage your intake.) You can still enjoy fruit — just make sure to eat it with your meals to lower your glucose levels. | | | | | Kirsten Seele, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Sponsored by | |  | | | | | Sweet dreams | | | | |  | | Beam Dream Sleeping Powder | | Sleeping well each night has a number of health benefits, such as supporting weight management and enhancing athletic performance. If you're looking for a powerful sleep aid that doubles as a healthy sweet treat, check out Beam's Dream powder! This healthy hot cocoa mix is made up of natural ingredients like melatonin, magnesium, and L-theanine to help you fall asleep, stay asleep, and wake up feeling refreshed. Get up to 35% off your next Beam purchase with code HEALTH! | | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🩺 Breast cancer treatment: What are my options? Learn which factors may help determine the best therapies for you. | | 🥀 What is oxidative stress? There's a lot you can do to reduce its effects. | | 🌇 Early menopause risk factors. Plus, learn how early menopause is different from primary ovarian insufficiency. | | 🧑🦳 How your hair changes with age — and what you can do about it. All is not lost! | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | extra-virgin olive oil.️ | | | | |
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