Keep Calm & Carb Smart: Best Exam Week Meals

Exams are stressful enough without your blood glucose doing back-flips. If you’re a teen with Type 1 diabetes, you already know the balancing act between insulin, carbs, nerves and late-night cramming. The good news? What you eat can help you stay in the zone- brain switched on, sugar levels steady and energy levels up.

Here’s your go-to guide for powering through exam week with blood sugars behaving and your brain firing on all cylinders.

Why Exam Nutrition Matters for Type 1 Diabetics

When you’re stressed, your body can release more cortisol and adrenaline- hello, uninvited glucose spikes. On top of that, if you’re not eating properly, you might see swings in your levels that feel like a roller coaster at Alton Towers.

Good exam time meals should:

• Keep your glucose levels stable

• Fuel your brain (spoiler: brains love slow-release carbs)

• Be easy to prep (because who’s got time for MasterChef during GCSE’s?)

• Taste good (obviously!)

Pre-Exam Breakfasts: The Most Important Meal Ever? Yes!

You’ve got to eat breakfast, even if nerves have your stomach in knots. Skipping it can lead to lows mid-paper and tiredness that even the best revision notes can’t fix. Start steady: go for slow-release carbs + protein + fibre to avoid morning spikes or crashes.

Top Breakfast Picks:

• Porridge with berries and seeds- Oats are a slow-release carb hero. Add chia seeds or flax for healthy fats, and some fresh or frozen berries for a bit of sweetness. Use semi-skimmed milk or a dairy-free option fortified with calcium and vitamin D.

• Overnight oats (oats + milk + Greek yoghurt + berries in a jar, made the night before)

• Wholegrain toast + peanut butter + banana slices- A perfect mix of fibre, protein and a gentle carb boost

• Wholegrain toast + boiled eggs or smashed avocado

• Low-sugar porridge pot + chopped nuts + a spoon of peanut butter

• Greek yoghurt + a handful of low-sugar granola + apple chunks or bananas- Packed with protein and less likely to spike your glucose than sugary cereals

Tip: Keep the carb count consistent each morning to avoid any surprises with your insulin doses. Use unsweetened plant-based milks and look for “no added sugar” granola’s/ cereals.

Snack Smart: Keep It Level, Not Spiky

Avoid sugary snacks and drinks that cause spikes (then crashes). Go for things that give you steady fuel between meals or papers.

Great On-The-Go Snacks:

• A small handful of nuts or roasted chickpeas + one piece of fruit (like an apple)

• Oatcakes with hummus, peanut butter or cheese

• Apple slices + almond butter

• Boiled eggs

• Greek yoghurt with chia seeds

• Mini Babybel & a few grapes

• Unsweetened popcorn

• Protein bars (low sugar- check under 10g carbs, if possible)

Emergency Hypo Kit: Always carry a small tube of Dextro tables, Gluco Tabs, Gluco Juice or a 150ml of juice- exams are no time for surprises.

Lunchtime Wins: Keep It Balanced

Midday meals should keep you going without sending your glucose soaring or plummeting just as you’re tackling a science paper.

Lunch Ideas:

• Chicken wrap with salad + a pot of plain yoghurt

• Wholegrain pasta salad with tuna, sweetcorn and light mayo

• Wholegrain pasta with pesto + grilled chicken (or veggie sausages)

• Baked sweet potato + beans + side salad

• Egg mayo sandwich on wholegrain bread + carrot sticks + a satsuma

• Tuna mayo sandwich on wholegrain bread + cherry tomatoes

• Microwave rice pouch + tinned mackerel + steamed broccoli

• Hummus wrap with spinach, peppers and falafel

• Soup + wholegrain roll + cheese slices ( watch out for hidden sugars in canned soups- check the label)

Tip: Make extra dinner and eat leftovers cold for lunch the next day.

Quick Drink Picks

Also, avoid high-sugar drinks and energy drinks- they’ll spike you fast. Better options:

• Sparkling water with a squeeze of lemon

• Water (add mint/ cucumber/ berries for flavour)

• No added sugar squash

• Diet lemonade

• Unsweetened almond or oat milk

• Herbal teas or green tea (mild caffeine)

Dinner Fuel: Calm Evening, Steady Night

Evening meals should help you wind down without a blood sugar dip during sleep (especially if you revise into the night). Try to eat at a regular time and avoid heavy, greasy takeaways that can mess with digestion and glucose control.

Dinner Favourites:

• Oven traybake: Grilled salmon + new potatoes + green veg

• Stir fry with tofu/ chicken + wholegrain rice

• Veggie/ Turkey chilli + brown rice or quinoa

• Bangers (low fat) + mash + peas

• Sweet potato (microwaved) + baked beans or cottage cheese

• Egg fried rice (pre-cooked rice + scrambled eggs + frozen veg + soy sauce)

Something Sweet? If you fancy dessert, go for Greek yoghurt with a bit of dark chocolate or sliced banana. Save the ice cream sundaes for post-exam celebrations.

Bonus Tips for Exam Week Blood Sugar Zen

• Hydrate like a hero. Water helps with focus and stops false hunger

• Stick to your insulin routine. No skipping doses just because you’re nervous.

• Pack snacks in your exam bag. Even if you don’t need them, it’s peace of mind.

• Tell your exam invigilators. They should know about your condition and allow hypos to be managed in the room.

You’ve Got This

Managing Type 1 diabetes during exams is absolutely doable- fuelling your brain right is a superpower, not a chore. Plan ahead, stick to your usual carb-counting and insulin regime and pick meals that work with your body, not against it.

Best of Luck!!