Mila Clarke, a passionate foodie and health advocate living with type 1 diabetes, believes managing blood sugar doesn’t have to mean giving up beloved foods. Through simple tweaks and mindful additions, she’s found a way to enjoy her favorite treats without sacrificing her health—or her happiness.
Clarke, 35, is a board-certified integrative nutrition diabetes health coach, author, and the creative force behind the popular Hangry Woman food blog. Since her diagnosis in 2016, she has dedicated her platform to empowering others with diabetes through practical advice, delicious recipes, and community support. Her work also includes the Glucose Guide Community app, a resource designed to help people with diabetes navigate self-management with confidence.
Speaking to HealthCentral, Clarke shared her approach to making indulgent dishes like pancakes more diabetes-friendly—without resorting to deprivation.
From Pancake Crashes to Balanced Plates
“I live for a good swap,” Clarke says. “But for me, it’s never about demonizing food. It’s more about what you add than what you take away.”
One of her personal turning points came with a breakfast favorite: pancakes. Despite careful insulin dosing, Clarke found herself experiencing sharp blood sugar crashes after enjoying a traditional stack. The solution wasn’t cutting out pancakes entirely, but rather rethinking the plate.
“Once I started adding a couple of scrambled eggs or some Greek yogurt and berries on the side, my numbers calmed down,” she explains. “Same pancakes. Same syrup. Just better balanced.”
For those seeking alternative recipes, Clarke also recommends a go-to pancake version made with almond flour. This swap reduces the starch content by incorporating more healthy fats, offering a more stable blood sugar response. “It’s my fail-safe recipe when my numbers feel unpredictable, and I want to avoid the rollercoaster,” she adds.
Food as Information, Not the Enemy
Clarke’s philosophy reframes the conversation around food and diabetes. “That little change taught me something big: Food isn’t the enemy—it’s information,” she says. “Now I look at every meal like a puzzle. How can I add more fiber? Where’s the protein? What can help slow down a spike?”
Rather than focusing on restriction, her strategy emphasizes empowerment through understanding how different foods interact with the body. “These swaps aren’t about cutting things out. They’re about giving yourself the tools to enjoy what you love and feel good afterward,” Clarke notes. “That’s the sweet spot. Literally.”
Through her relatable approach and practical insights, Clarke continues to inspire the diabetes community to embrace food as a source of joy, not fear.
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