Living with diabetes means being extra mindful of what you eat, but it doesn't mean your food has to be boring. In fact, making a few simple swaps can make a huge difference in managing your blood sugar and improving your overall health. Forget everything you thought you knew about bland "diet" food, because we've got a list of delicious and easy swaps that will keep your taste buds happy and your blood sugar in check.
Ready to transform your meals? Here are 60 diabetic food swaps you'll wish you knew sooner.
Avoid: Milk Chocolate
Sorry to be the bearer of bad news, but your go-to sweet treat is doing you no favors. Milk chocolate is loaded with sugar and can cause your blood sugar to spike, even in small amounts. It's also high in fat and calories, and while it might offer a tiny bit of calcium, the cons definitely outweigh the pros.
Instead, Eat: Dark Chocolate
Don't worry, you don't have to give up chocolate entirely. Dark chocolate is actually good for you in moderation. Studies show it can improve heart health and is packed with antioxidants, Vitamin K, and selenium. It can still affect your waistline if you overdo it, but it's a much smarter choice than its sugary cousin, milk chocolate.
Avoid: Bread Crumbs
You know white bread is bad news, but what about that crunchy coating on your favorite dishes? Those bread crumbs are a high-carb mistake that can send your blood sugar soaring. Even worse, pre-packaged bread crumbs often hide unhealthy ingredients like high-fructose corn syrup and hydrogenated oils, which can lead to weight gain and heart issues.
Instead, Eat: Macadamia Nuts
For a crunchy, buttery, and slightly sweet alternative, try crushed macadamia nuts. They are full of heart-healthy fats that keep you feeling full without messing with your blood sugar. Use them to coat fish, chicken, or veggies for a delicious and healthy crunch. Just be mindful of the calories—a one-ounce serving has over 200, so portion control is key.
Avoid: White Bread
White bread is a major offender when it comes to blood sugar. It spikes your levels quickly and leaves you hungry again in no time. With very little fiber and a score of 95 on the glycemic index (where 100 is the fastest glucose spike), it's one of the worst foods you can eat.
Instead, Eat: Whole Grain Bread
Swap out that white bread for a hearty whole-grain option. Just make sure the first ingredient on the list is "whole grain," not "enriched flour." Whole grain bread is packed with fiber, folate, B6, zinc, and magnesium, making it a nutritional powerhouse compared to its processed counterpart.
Avoid: Mashed Potatoes
Who doesn't love creamy mashed potatoes? Unfortunately, they can be a diabetic's nightmare. Loaded with butter, salt, and cream, this comfort food is high in carbs and fats that can lead to weight gain and increase your risk of heart disease. Potatoes on their own can be okay, but mashed is usually a no-go.
Instead, Eat: Pureed Cauliflower
Get the same creamy texture and a surprisingly similar taste by pureeing cauliflower. This swap is loaded with vitamins and minerals, including 77% of your daily vitamin C. It also provides vitamin K and riboflavin, making it a fantastic and healthy alternative to mashed potatoes.
Avoid: Cereal
Most breakfast cereals, even the "adult" ones, are sugar bombs with very little fiber. For example, some raisin cereals pack as much as 18 grams of sugar per serving. Always read the ingredient list; cereals marketed as healthy can be deceivingly full of sugar.
Instead, Eat: Steel-Cut Oats
Start your day right with a bowl of steel-cut oats. You can customize them with fresh fruit, nuts, or a splash of vanilla extract. Oats are an excellent source of manganese and molybdenum, which are crucial for calcium absorption and circulation. As long as you're not drowning them in sugar, they're a much better choice.
Avoid: Iceberg Lettuce
Iceberg lettuce is mostly water (95%, to be exact). While it's low in calories, it offers very little nutritional value. It's not necessarily bad for you, but there are so many other greens that pack a much healthier punch.
Instead, Eat: Dark Leafy Greens
Upgrade your salads and sandwiches with dark leafy greens like spinach, romaine, or kale. These options are packed with extra nutrients and flavor. Spinach, for example, is loaded with vitamin K, vitamin A, iron, and fiber, helping to keep you regular and absorb more nutrients.
Avoid: Mayo
A single tablespoon of mayonnaise packs about 90 calories and is high in fat. While you could opt for low-fat versions, there's an even healthier swap you can make. Even mixing a half-serving of mayo with a low-calorie condiment like mustard is a step in the right direction.
Instead, Eat: Low-Fat Greek Yogurt
Low-fat, plain Greek yogurt is a fantastic substitute for mayo in sandwiches and dips. It's loaded with calcium, potassium, protein, and vitamins B6 and B12. Plus, it contains probiotics that aid digestion. Just be sure to read the label and avoid full-fat or sugary varieties.
Avoid: Mixed Nuts
Mixed nuts can be a convenient snack, but they are often high in unhealthy fats and loaded with salt, which can raise your blood pressure. If you can't resist, opt for unsalted varieties and be very careful with portion sizes, as the calories and fat add up quickly.
Instead, Eat: Walnuts
Unsalted or lightly salted walnuts are a much better choice. They are full of heart-healthy monounsaturated fats and omega-3 fatty acids. Walnuts also contain melatonin to help regulate sleep, vitamin E, and folate. Plus, they're a good source of fiber.
Avoid: Flour Tortillas
Just like white bread, flour tortillas can cause a sharp blood sugar spike and don't keep you full for long. The softness of flour tortillas comes from added fat, and some brands even contain a shocking amount of sugar. This is a food you'll want to ditch.
Instead, Eat: Corn Tortillas
Corn tortillas are a tastier and healthier alternative. They have a fraction of the fat found in flour tortillas and will help you feel fuller longer. If you're not a fan of corn, whole-grain tortillas are another great option that provides a healthy dose of fiber.
Avoid: Liquor
Alcohol can be dangerous for diabetics, as it can cause your blood sugar to drop to dangerously low levels. Most liquors are full of unnecessary sugars and carbs with almost no nutritional value. It's best to avoid alcohol entirely or only indulge on rare occasions.
Instead, Drink: Light Beer or Dry Wines
When you do want a drink, choose wisely. Dry wines are a better option than sweet, fruity ones that are swimming in sugar. For beer lovers, light beer is the way to go, as it typically has fewer calories and less sugar than regular beer.
Avoid: Chips
Whether they're fried or baked, potato chips are not a great snack. Potatoes themselves are not very nutrient-dense, and chips are usually drenched in salt. Even "healthier" baked versions can be easy to overeat, leading to a quick pile-up of calories.
Instead, Eat: Plain Popcorn
Popcorn can be a fantastic, guilt-free snack, but you have to make it right. Ditch the bagged microwave stuff and pop your own kernels on the stovetop. Use a light hand with the salt, and you'll have a snack that's high in fiber and contains trace amounts of thiamin, niacin, and magnesium.
Avoid: Cod
Cod isn't the worst fish you can eat, but there are much better options. While it's low in fat, it doesn't offer as many nutrients as other fish. Plus, it's often prepared fried, which negates any health benefits. Even cooked in butter, it's not a great choice.
Instead, Eat: Salmon
Salmon may have more calories than cod, but it will keep you feeling full longer and is packed with omega-3 fatty acids. While cod has about 171 mg of omega-3s, salmon boasts an impressive 2,208 mg. Salmon is also rich in niacin, B12, B6, and other essential vitamins.
Avoid: Nutella
This one might hurt, but Nutella is terrible for just about everyone. The first ingredient is sugar, followed by palm oil, which is extremely high in saturated fats. This combination can raise your bad cholesterol and increase your risk of heart disease, all while doing nothing good for your blood sugar.
Instead, Eat: Peanut Butter
In moderation, peanut butter is a much healthier choice than Nutella. It has far less sugar and saturated fat. In fact, studies have shown that low-glycemic foods like peanut butter can actually reduce the risk of developing diabetes and help control blood sugar in those who already have it.
Avoid: Fries
Sweet potato fries might sound healthier, but both regular and sweet potato fries are bad news. Both are high in carbs and, when fried, are full of toxic compounds that promote inflammation. They'll send your blood sugar on a roller coaster you don't want to ride.
Instead, Eat: Okra
Roasted or air-fried okra is a fantastic, nutrient-packed alternative to fries. Okra is loaded with vitamins A, C, K, and B6, as well as a massive amount of fiber to keep you full. Just be sure to avoid breaded and deep-fried versions.
Avoid: Soda
An ice-cold soda is refreshing but will jack up your blood sugar. Diet soda isn't much better; studies show people tend to drink more of it, and the artificial sweeteners come with their own set of problems. Your best bet is to eliminate soda from your diet completely.
Instead, Eat: Flavored Water or Tea
Flavor your own water with fresh fruits like lemon, strawberries, or blueberries for a healthy, nutrient-rich drink. Unsweetened tea is another great option. Both are much healthier than soda and won't cause sugar spikes. Just watch out for added sugars in bottled teas.
Avoid: Candy
This one is a no-brainer. Candy is high in sugar and offers no nutritional value. Sugar-free candy might seem like a good alternative, but it still provides empty calories, and the artificial sweeteners can cause some unpleasant digestive issues.
Instead, Eat: Fruit
When you're craving something sweet, reach for fresh fruit. It's packed with nutrients, and the fiber helps your body digest the natural sugars, preventing a sharp blood sugar spike. Most fruits are full of vitamin C, folate, and potassium.
Avoid: Butter
Butter is a cooking staple, but its high-fat content can increase your waistline and worsen diabetes symptoms. While it's sugar-free, the 80% fat composition makes it a risk for heart disease, which can be just as serious as diabetes.
Instead, Eat: Avocado
Swap butter for avocado in almost any recipe. Avocados are packed with healthy fats that can improve heart health. They're also high in vitamin E, fiber, folate, and potassium. Just remember that avocados are still calorie-dense, so moderation is key.
Avoid: Full Fat Dairy
Whole milk and full-fat cheeses can increase your risk and symptoms of diabetes. The high calorie content can lead to weight gain, and these products often accompany other unhealthy foods. It's an unhealthy accomplice to an already bad diet.
Instead, Eat: Reduced Fat Dairy
Studies show that reduced-fat dairy can help lower the risk of diabetes. Low-fat cheeses and 1% milk are just as tasty and can be used as a replacement for any full-fat dairy product. They still provide vitamin D, calcium, and folate without all the extra fat.
Avoid: Beef
Many cuts of beef are marbled with fat that can clog arteries. While you can choose leaner cuts, there are better protein options out there. In general, beef has fewer vitamins compared to leaner meats like chicken and turkey.
Instead, Eat: Fish or Chicken
Fish, particularly salmon and trout, provides heart-healthy omega-3s. Skinless, white-meat chicken is another excellent choice, as it's low in calories and fat. And it should go without saying, but fried chicken is not a healthy option.
Avoid: Fruit Juice
Fruit juice may seem healthy, but it's mostly absorbed as sugar, causing a rapid blood sugar spike. It's high in carbs and low in fiber, making it one of the most deceptively unhealthy items you can drink. It’s all marketing, folks.
Instead, Eat: Whole Fruits
If you want fruit, eat the whole fruit. The fiber helps digest the nutrients and prevents the quick sugar rush you get from juice. Whole fruits are full of vitamins, minerals, and fiber, making them a much smarter choice.
Avoid: Muffins
Muffins are often loaded with saturated fats and high amounts of sugar, even the ones without fruit. Like most sweet baked goods, they're a recipe for a blood sugar disaster. Even whole-grain muffins are often packed with sugar.
Instead, Eat: Bagels
Bagels have almost 75% less saturated fat than muffins, making them a much better morning choice. Since they're typically baked instead of fried, they're already a step up. Choose a whole-grain bagel for an extra dose of fiber.
Avoid: Flavored Instant Oats
Instant oats are convenient, but flavored varieties are a trap. They can contain as much as 300 mg of sodium and are loaded with added sugars that will spike your blood glucose levels.
Instead, Eat: Plain Instant Oats
If you must have instant oats, choose the plain version. You can then flavor them yourself with fresh fruit for natural sweetness without the excessive sodium and sugar. Oats are great for regulating blood sugar, so it's a food worth including in your diet.
Avoid: Brown Rice
Brown rice is a step up from white rice, but there are more fibrous options available. With only 1.5 grams of fiber per serving, it’s not the best choice if you're looking to maximize your nutritional intake.
Instead, Eat: Quinoa
Quinoa is a nutritional superstar. It contains essential vitamins and nutrients like magnesium and vitamin E, is high in antioxidants, and has twice the amount of fiber as brown rice. It's the perfect alternative in any dish that calls for rice.
Avoid: White Potatoes
The starch in white potatoes is processed in your body just like sugar, and it can cause your blood sugar to spike even faster than table sugar. Those fluffy mashed potatoes are simply not worth the aftermath.
Instead,Eat: Jicama
Swap white potatoes for jicama and you'll be amazed. This root vegetable is low on the glycemic index, packed with fiber, and contains the prebiotic inulin for a healthy gut. It's also an excellent source of vitamin C.
Avoid: Pasta
This beloved comfort food is loaded with carbs that can cause inflammation and elevate your blood sugar. While whole-grain and vegetable-based pastas are better, it's often best to find a non-pasta alternative.
Instead, Eat: Spaghetti Squash
Spaghetti squash is a fantastic pasta replacement. It's easy to cook and shreds into noodle-like strands. It has fewer calories than pasta and is a good source of vitamins A and C, along with a decent amount of fiber.
Avoid: Processed Cheese
That single slice of American cheese can contain 300 mg of sodium, which can send your blood pressure through the roof. Plus, processed cheese is never 100% real cheese; some varieties are as low as 50% cheese, with the rest being unhealthy fillers.
Instead, Eat: Swiss Cheese
Swiss cheese is a much healthier choice, with only 25 mg of sodium per slice. Making this simple swap on your sandwich can make a huge difference in your blood pressure. Just be sure to check the glycemic index for any cheese you choose.
Avoid: Smoothies
Store-bought smoothies are often a blend of sugar, fruit juices, fats, and dairy—all things a diabetic should avoid. The sugar and juice cause a sharp blood sugar spike, while the saturated fats in milk can worsen insulin resistance.
Instead, Eat: Whole Fruit
If you're craving something sweet and fruity, just eat the whole fruit. It’s full of healthy sugars, fiber, and tons of vitamins and nutrients that will help keep your blood sugar at a healthy level. Apples, pears, and blueberries are all great choices.
Avoid: Full Sugar Ice Cream
Ice cream is a triple threat of calories, carbs, and fat. It’s a sweet treat that's best avoided altogether. While low-sugar options exist, the small serving size can make it hard to resist going back for more.
Instead, Eat: Sugar-Free Sorbet or Sherbet
Sugar-free sorbets and sherbets are a much better choice. They have fewer calories, fat, sugar, and carbs than full-sugar ice cream. But remember, moderation is still key.
Avoid: Processed Lunch Meat
Processed meats like salami and bologna are packed with sodium, calories, and fat. Even if you don't have diabetes, they have been linked to an increased risk of developing type 2 diabetes and even colon cancer.
Instead, Eat: Fresh Meat
Instead of processed deli meats, opt for lean, fresh meats like turkey or chicken. They have far less sugar, calories, and salt, and are packed with protein and vitamins. It may be a little more effort to prepare, but your body will thank you.
Avoid: Hamburger Buns
Carb-heavy hamburger buns can be a major problem for diabetics. Even whole-grain varieties are full of carbs that can throw your blood sugar out of whack. It's a tough food to get right when you're managing diabetes.
Instead, Eat: Lettuce Leaves
Lettuce or cabbage leaves make a fantastic, carb-free substitute for buns. They provide that satisfying wrap to hold your burger or sandwich fillings without any of the blood sugar spikes. It might take some practice to perfect your wrapping technique, but it's worth it.
Avoid: Dried Fruit
Dried fruit is high in calories, sugar, and salt, with fewer vitamins and nutrients than its fresh counterpart. Because it's condensed, it's also much easier to overeat, causing a rapid intake of sugar and calories.
Instead, Eat: Fresh Fruit
Nothing beats fresh fruit. The sugar content is lower, and there are very few calories. Plus, you get a ton of vitamins, fiber, and folic acid. When you're craving something sweet, fresh fruit is always the best choice.
Avoid: White Rice
White rice is high on the glycemic index and can cause large blood sugar spikes. It's also low in fiber and high in carbs. In the process of making white rice, the fibrous outer hull is stripped away, taking most of the nutrients with it.
Instead, Eat: Cauliflower Rice
Cauliflower rice is the perfect diabetes-friendly substitute. It's loaded with fiber and vitamins, with far fewer calories and carbs than white rice. You can buy it pre-packaged or easily make your own at home with a food processor or even a cheese grater.
Avoid: Fried Foods
Anything fried is a bad idea for someone with diabetes. Fried foods are high in trans fats, which can cause heart disease, and are loaded with calories that lead to unwanted weight gain. Even air-frying breaded foods can be unhealthy.
Instead, Eat: Baked Foods
Almost anything that can be fried can also be baked. Chicken, vegetables, and even coconut shrimp can be cooked in the oven instead of hot grease. Baked foods lack unhealthy trans fats and are almost always lower in calories. With the right technique, they can be just as delicious.
