“Your Guide to Nutrition for ADHD and Diabetes” was written by Negar Mir, MSc and edited/reviewed by Maurya Hart, BSc, RD and Jackie Silver MHSc, RD.
Medical Disclaimer: The information in this article is meant for educational purposes only. It is not intended to be personalized medical or nutrition advice. For a plan tailored to your needs, please consult with a Registered Dietitian or qualified healthcare professional.
Disclosure: This post may contain affiliate links with which I may earn a small commission but at no additional cost to you. Affiliate links help bloggers like me to provide you with free content. All opinions expressed here are genuine.
Last updated: November 14, 2025
Introduction to ADHD and Diabetes
Managing blood sugar while having diabetes is a challenging task. If you have ADHD in addition to diabetes, it can be even more difficult. Having both ADHD and diabetes brings unique challenges, from forgetting to eat meals to impulse eating. But managing both conditions is possible with the right tools. This article will give you practical, evidence-based nutrition tips to help you thrive with ADHD and diabetes.
What is ADHD?
ADHD can be defined as a developmental condition where there is an ongoing pattern of one or more of the following symptoms:
- Difficulty to paying attention, getting easily distracted
- Hyperactivity, like fidgeting or having difficulty staying still
- Impulsivity, such as making last minute decisions or changing your mind from what you had planned
ADHD is usually diagnosed in childhood, but more and more adults are being diagnosed with ADHD, especially in some populations where the symptoms present differently.
What is Diabetes?
Diabetes mellitus (commonly referred to as “diabetes”) is a condition that occurs when your body isn’t able to properly manage the way glucose (or sugars) is absorbed into your cells. This can lead to blood sugar levels that are either too high (hyperglycemia) or too low (hypoglycemia).
You might have heard that insulin plays a large role in diabetes. Insulin is the hormone responsible for allowing blood sugar into your cells and out of your bloodstream. In type I diabetes, the body isn’t able to produce its own insulin. This form of diabetes is usually diagnosed in childhood.
In type II diabetes (T2D), the body produces insulin, but over time the insulin doesn’t work as well (the body becomes “insulin resistant”). T2D is usually diagnosed in adulthood, and it can be caused by a combination of genetic, environmental, and behavioural factors.
In both types of diabetes, it’s very important to manage your diet (including the amount of carbohydrates, protein, and fiber eaten), physical activity, and take medications (including oral medications such as Metformin, and injectable insulin; please note that not everyone with T2D is on medication) properly. Having ADHD further complicates the management of diabetes, since it makes sugar level predictions and control more challenging.
What’s the Connection between ADHD and Diabetes?
There are several reasons why people with ADHD may be more likely to have diabetes, and vice versa.
Research that looked at a large group of people from multiple studies found that there is a 35% higher chance of ADHD in children diagnosed with T1D. When looking at children with ADHD and without, the group with ADHD was also more likely to have T2D. This relationship was also observed in adults: adults with ADHD are about 50% more likely to have T2D.
Overall, the relationship between the two conditions is very complex and can’t be explained by one factor.
First, there could be genetic factors that increase a person’s risk of both conditions. Our genes determine things like our hair color, eye color, and our risk of diseases. They are passed on to us from our parents, meaning we have little control over our genetic makeup.
A recent study showed that among European populations, people with a higher genetic risk for ADHD also had higher genetic risk factors for type II diabetes. There was also overlap between genetic risk for ADHD and other health conditions that increase the risk of T2D, such as obesity. A similar increased genetic risk was seen with ADHD and T1D.
Certain challenges that come with ADHD could also increase the risk for T2D (type II diabetes), for example dopamine seeking through food usually involves foods that can also be associated with T2D (such as refined carbohydrates, sugary foods or “fast-foods”). ADHDers may also experience more challenges in managing diabetes, such as experiencing executive dysfunction when trying to plan meals or forgetting to take medications which can lead to a higher risk of complications.
People with ADHD are also much more likely to have other psychiatric conditions that can further increase diabetes risk. These include substance use disorders, anxiety, depression, and eating disorders (the most common of which is binge eating disorder). The relationship between all these conditions is complicated and likely impacted by outside factors. It’s important to note it’s not always one thing that causes the other.
Finally, in both ADHD and diabetes, there are changes to how our body’s signaling systems work. For example, changes to stress hormone signaling pathways, and low-grade inflammation have been observed with both ADHD and diabetes.
With ADHD, the way the brain uses dopamine is different, and this also impacts the body’s response to different foods. With diabetes, the hormones and messengers in charge of eating and nutrient absorption work differently, and this includes the way the brain uses food for energy. These changes to body systems could be part of the reason why there is an overlap between ADHD and diabetes, but more research is needed.
How is Diabetes Managed?
Both types of diabetes can be managed through diet, physical activity, and medication.
- A consistent eating routine (have a meal/snack every 3-4 hours to avoid low blood sugar)
- Balanced meals/snacks with complex carbohydrates (that are also high in fiber), healthy fats and protein to regulate blood sugar and avoid hyperglycemia
- Medication (oral medications such as Metformin and others) or insulin therapy (T1D or T2D) (please note that not everyone with diabetes is on medication. Please discuss this with your doctor)
Physical activity can help manage diabetes, because when exercising your muscles will absorb sugar from your bloodstream which lowers your blood sugar levels
One of the most important parts of diabetes management through diet is including balanced meals. When meals are mostly made up of refined carbohydrates (such as white bread, white rice, sweet drinks, and sugary foods like candy) these are absorbed quickly into the bloodstream and increase blood sugar levels.
On the other hand, complex carbohydrates (think whole grains like quinoa, whole wheat bread, brown rice, oatmeal) take longer to digest and are also often higher in fiber. Similarly, protein foods and healthy fats (fats found in plant-based foods like olive oil, avocado, nuts, and seeds) are also digested slowly. When foods are digested slowly, they don’t raise blood sugar levels as quickly. This helps avoid spikes in blood sugar, or hyperglycemia.
You don’t always have to put together perfect meals. It will have a positive effect on your blood sugar even if you pair a protein food or healthy fat with a refined carbohydrate, or choose a complex carb instead of a refined one. Pairing a carbohydrate with a protein or healthy fat can help delay spikes in blood sugar levels after eating. We understand how challenging it can feel to have to make lots of changes to your diet all at the same time.
At Jackie Silver Nutrition, our team of dietitian nutritionists is equipped to help you manage multiple conditions, such as ADHD and diabetes. We’ll work with you to find realistic, practical strategies to manage your diabetes while keeping executive functioning barriers at front of mind. *Book a FREE 15 minute discovery call today to see how we can support you!
What are Some Challenges with Managing ADHD and Diabetes?
Executive Dysfunction
Some ADHD symptoms can make diabetes management more difficult. For example, a hallmark of ADHD is executive dysfunction, which makes decision-making and complex tasks very challenging. Diabetes management includes several tasks that definitely fall into the “complex” category:
- Planning and prepping several balanced meals and snacks every day
- Remembering to eat consistently and having the right foods available
- Remembering to take medication
- Checking blood sugar regularly
- Making decisions about what to eat or taking medications including insulin to manage blood sugar.
For ADHDers, doing these things each day can seem like an insurmountable task. It has nothing to do with laziness, but rather the fact that your ADHD brain works differently. The key to managing ADHD and diabetes is finding strategies that work for you.
Missing Meals, Binge/Emotional Eating & Impulsivity
Our clients with ADHD also report that they can miss their internal cues for hunger and satiety, which can lead to both over and under eating. Another common factor contributing to missing meals is time blindness. ADHDers can often be absorbed in a task and look up and realize much more time has passed than they thought!
Stimulant medications for ADHD (such as Vyvanse, Concerta) also famously reduce appetite which can lead to forgetting to eat and skipping meals. Particularly with T1D, this can lead to low blood sugar, or hypoglycemia, if you go many hours without eating.
Forgetting to eat and going long periods without eating can also lead to ravenous hunger later in the day, when stimulant medication wears off. Since ADHDers have lower levels of dopamine in their brains, you might seek out dopamine from foods that are very enjoyable to eat (think sweet, salty, and rich foods) but are not the best for blood sugar management.
It’s very common for this to become a cycle where meals are skipped during the day, and large amounts of dopamine-stimulating food are eaten later on. This can be called “binge eating,” “emotional eating,” or “dopamine-seeking with food.”
Another common aspect of ADHD is impulsivity. Even if you have meals prepped and eaten throughout the day, you may come home and find yourself ordering takeout instead of eating what you had planned to.
Altogether, managing ADHD and diabetes at the same time can seem like a lot. However, there are a few simple strategies and tips that can hopefully make it easier for you.
Summary of Challenges Managing ADHD and Diabetes:
- Executive dysfunction
- Skipping meals and forgetting to eat
- Binge/emotional eating
- Impulsivity
How Can I Manage ADHD and Diabetes?
1. Focus on consistency before variety. To help you eat every few hours, you can:
- Build reminders into your day: Set an alarm to remind you to eat more regularly (ideally every 3-4 hours), even if you’re not hungry. If an alarm on your phone doesn’t work, try setting an alarm in your kitchen that forces you to get up and turn it off.
- You can also use alarms on your phone for remembering to take your medication or do blood sugar tests.
- Use visual cues: Keep shelf stable snacks such as protein bars, trail mix, or popcorn at your workplace so they are in your line of vision. That way, you don’t have to get up and think about what to eat.
- Also keep items like your glucose monitor and medication visible instead of tucked away
Remember that eating something is always better than eating nothing!
2. Simplify balanced eating. It’s helpful to think about having at least two of these four components at snacks/meals:
- Complex carbs: think whole grains (whole wheat products, brown rice, quinoa, popcorn), legumes (chickpeas, beans, lentils), and starchy vegetables (sweet potatoes, yams)
- Vegetables and fruit: these are a source of fiber, water, and many essential micronutrients. They also add color and variety to your meals!
- Protein: helps regulate blood sugar (avoid sugar spikes) and is also essential for supporting dopamine production. We love easy options like canned tuna, boiled eggs, and peanut butter!
- Healthy fats: include unsaturated fats that are found in olive oil, nuts, seeds, foods like avocados, some dairy products, and fish
Check out our “Neurodivergent Grab and Go Foods List” for a list of foods from each of the groups that require no preparation. This is our go-to list for putting together balanced meals and snacks in a flash!
3. Simplify meal prep. It can be helpful to incorporate some meal prep strategies for busier times or nights when you just don’t know what to eat.
- Have easy go to options: frozen or pre-chopped fruits and veggies, ready-to-eat protein (think canned tuna/chicken/beans), and “instant” whole grains (rice, oatmeal) can all be handy things to keep stocked in your kitchen.
- Choose recipes that can be reheated quickly: freeze individual portions of soups/stews, or prep paninis/wraps that can be easily and quickly reheated. This eliminates the barrier of waiting a long time for things to thaw or changing your mind about eating the prepped meal.
- Cook one thing that you can eat twice: swap out different parts of the meal (e.g., same protein, different grain) or use different sauces and seasonings to introduce variety and manage impulsivity.
If you want to get a head start on meal prep, check out our FREE 5-day ADHD Meal Plan which only involves cooking 3 times!
4. Use ADHD hacks and strategies. Think about the strategies that you already use and work well for you, and apply them to managing diabetes.
- Habit stack: Take something you already do everyday (like brushing your teeth or making coffee) and stack a new habit on top (like taking a medication or adding a quick snack, like an individual Greek yogurt)
- Body doubling: It can be helpful to complete tasks like grocery shopping or meal prep with a body double. See if your friend, family member, or roommate is on board!
Remember that this is a marathon and not a sprint. It is challenging, but 100% doable with the right resources. We are here to help!
At Jackie Silver Nutrition, we offer 1:1 virtual nutritional counseling for neurodivergent adults, teens, and children. We can work with you to create nutrition and lifestyle habits to manage ADHD and diabetes in a neuro-affirming way. *Book a FREE 15 minute discovery call today to see how we can support you!
*Although we are based in Toronto, we can provide virtual nutrition counseling to anyone in Ontario (including Kingston, Ottawa, Kitchener/Waterloo, London, Windsor, and more), New Brunswick, Nova Scotia, and US residents of certain states, including but not limited to New York, New Jersey, Connecticut, Massachusetts, Pennsylvania, Texas, and California. If your province or state is not listed here, please inquire to see if we can still support you.
What are some ADHD and Diabetes-friendly meals and snacks?
- Individual serving of Greek yogurt with oats and berries
- Canned low sodium soup, topped with extra canned beans
- Eggs and whole wheat toast, with orange slices
- Peanut/almond butter and banana on whole wheat toast
- Protein bar + banana
- Veggies and Greek yogurt-based ranch dip
- Egg, chicken, tuna, or chickpea salad sandwich with veggies
- Chia seed pudding with fruit
TL;DR
There is a significant connection between ADHD and diabetes. ADHDers may experience difficulty paying attention, dopamine seeking behavior, and executive dysfunction. This can all make diabetes management very challenging. However, it is possible to find strategies that work with your brain to manage ADHD and diabetes. These strategies include setting timers to eat and take medication, having balanced snacks available and meal prepping to reduce overwhelm, and making changes slowly.
Frequently Asked Questions (FAQ)
The short answer is yes, they could be. Studies have shown people with one of these diseases are more likely to also develop the other one.
Because it can feel hard. ADHD causes dopamine seeking behaviour and executive dysfunction, both of which can challenge diabetes management. Fear not though, this article helps you to learn to manage your diabetes with ADHD.
Maybe, maybe not. Some studies suggest ADHD medication can suppress appetite, and cause low blood sugar levels. Which is when setting reminders to eat becomes handy.
In this article, we suggest three main strategies to make your life easier:
Use reminders to eat consistently, such as setting alarms on your phone.
Stock easy, healthy snacks. Keep high-protein and high-fiber snacks in your bag, car, or on your desk so you have a good option ready.
Meal prep. Having balanced food options ready to go is the #1 way to avoid the “what do I eat?!” panic that ends in ordering food that doesn’t align with your goals.
Do you have ADHD and diabetes? What are some strategies that have helped you manage your diabetes? Let us know in the comments below!
Check out these other blog posts:
- Easy & Adaptable 5-Day ADHD Meal Plan [PDF Download]
- Appetite vs Hunger: How to Tell the Difference
- What to eat with no appetite
- ADHD and forgetting to eat
- How to Increase Dopamine Naturally for ADHD: 7 Tips
- ADHD and IBS: Managing Two Invisible Challenges
- Why Working With an ADHD Dietitian Will Help You Thrive
- ADHD and Sugar Cravings
About Negar
Negar Mir has a M.Sc. in nutritional sciences and works in a research lab studying the effects of different hormones on fat tissue. In her free time, she likes to take long walks and try out new recipes.
About Jackie
Jackie is a Registered Dietitian whose mission is to empower and support the neurodivergent and physically disabled communities through nutrition. Jackie runs a virtual private practice, providing services in Ontario and New York, as well as a blog which has simple recipes and health information tailored to these communities. She loves cooking, exercising, traveling, journaling, and spending time with family and friends.
About Maurya
Maurya is a Registered Dietitian in Ontario who supports neurodivergent children, teens, and adults in meeting their nutrition goals. She brings experience in pediatrics, psychiatry, diabetes, and nephrology, and practices with a compassionate, weight-inclusive, client-centered approach. Alongside her work at Jackie Silver Nutrition, she is completing a Master’s thesis on pediatric nutrition and long-term health outcomes, and is committed to providing personalized, evidence-based care.