What You’ll Learn 

• What researchers mean when they use the term Type 3 Diabetes
• How insulin resistance may affect brain health and memory
• Why blood sugar balance and metabolic health matter for Alzheimer’s prevention
• Practical, food-first strategies to protect long-term cognitive function 
  

What is Type 3 Diabetes? Understanding the Link Between Blood Sugar and Brain Health

November marks both National Diabetes Month and National Alzheimer’s Awareness Month — two observances that share more in common than most people realize.

A growing body of research suggests that how we manage blood sugar over time may influence brain aging and the risk of cognitive decline. 

Some researchers even use the term Type 3 Diabetes to describe Alzheimer’s that appears to develop through insulin resistance in the brain. While this isn’t an official diagnosis, it’s sparking important conversations about prevention, nutrition, and the connection between metabolic and cognitive health. 

What “Type 3 Diabetes” Means

The phrase Type 3 Diabetes is not recognized by major health organizations, but it reflects a theory gaining attention in the scientific community. 

The term Type 3 Diabetes suggests that insulin resistance — the same metabolic disruption seen in Type 2 Diabetes — may also occur in the brain.

Insulin is essential for energy regulation, not only in muscles and the liver but also in the brain. It helps nerve cells communicate and supports memory formation. When brain cells lose their ability to respond to insulin efficiently, researchers believe it may contribute to changes linked with Alzheimer’s. 

How Blood Sugar Affects the Brain 

The brain relies on glucose for energy. When insulin resistance develops, cells struggle to use glucose effectively, leading to oxidative stress and inflammation — two processes known to harm brain tissue.

Over time, chronic high blood sugar can damage blood vessels, disrupt communication between neurons, and promote the buildup of harmful proteins associated with cognitive decline.

This evolving research underscores an important takeaway: supporting insulin sensitivity throughout life may also support long-term brain health.

Nutrition, Fiber, and Brain Health

Nutrition is the cornerstone of prevention. What we eat influences how well our bodies manage glucose, and over time, that balance affects how the brain functions. Diets built around whole, unprocessed foods—rich in fiber, protein, and healthy fats—help keep blood sugar within a healthy range and support long-term brain health.

Among these nutrients, prebiotic fiber plays a particularly valuable part in maintaining this balance: 

• Metabolic support: Soluble prebiotic fiber helps slow the absorption of sugars into the bloodstream, promoting smoother blood sugar trend curves and lowering the risk of insulin resistance.

• Gut-brain connection: A healthy gut microbiome produces short-chain fatty acids (SCFAs) that influence inflammation, immunity, and communication between the gut and brain.

As our founder, Kristin Hirano, MS, RD, often says, “All health begins in the gut.” Keeping the gut nourished with prebiotic fiber helps sustain the connection between digestive health, balanced blood sugars, and cognitive function. 

Lifestyle Strategies for Prevention

While no single food or habit can prevent Alzheimer’s, everyday choices can strengthen the body’s resilience and support healthy brain aging.

• Keep blood sugar balanced. Pair carbohydrates with protein, healthy fats, and fiber to slow digestion and prevent sharp spikes and crashes. Like Kristin says… NO NAKED CARBS!
  

• Reach high-fiber goals daily. Aim for at least 30 grams of fiber each day. Supplement with just better.® prebiotic fiber to close the fiber gap in your diet—each tablespoon provides 5 grams.
  

• Stay Hydrated. Adequate hydration supports every aspect of metabolism. Water helps your body process nutrients efficiently, especially when you follow a high-fiber diet. 

• Stay active. Regular movement helps muscles use insulin efficiently and brings oxygen-rich blood to the brain.

• Prioritize high-quality sleep. Consistent rest supports glucose regulation and gives the brain time to clear waste products.

• Manage stress. Chronic stress raises cortisol and can worsen insulin resistance; mindfulness, walking, or breathing exercises help restore balance. 

A Food-First Approach to Prevention

At JUST BETTER BRANDS, we believe prevention begins with simple, sustainable habits — not quick fixes. Supporting metabolic balance through fiber-rich nutrition can help reduce inflammation, support healthy insulin function, and nurture the gut-brain connection that underpins cognitive health.

Wrapping Up

The science connecting blood sugar and brain health continues to evolve, but one message is clear: daily habits matter. Choosing nutrient-dense foods, staying active, and keeping fiber part of every meal and snack can contribute to a healthier brain (and gut) at every age. 

💚 All health begins in the gut — and every meal is a chance to protect it. 

Live just better.®!