We all love a good treat, but sometimes it feels like every conversation about food and Type 2 diabetes is about what you can’t have. Let’s flip that script!
If you have Type 2 diabetes, or are trying to prevent it, you’ve probably heard that what you eat makes a big difference in your blood sugar. But managing diabetes doesn’t mean giving up everything you love. The trick is learning to make small, smart swaps that help keep your blood sugar steady without feeling deprived.
Swap this
Snacks
Craving something sweet at snack time? Instead of reaching for candy or cookies, try fruit. Fresh berries, apples, or pears satisfy your sweet tooth while giving you fiber that helps slow down sugar absorption.
Try this: Dip apple slices in nut or seed butter, or spread it on banana slices. You’ll get sweetness, protein, and healthy fats all in one bite.
Drinks
According to the American Heart Association, a 12-ounce can of soda can pack about 10 teaspoons of sugar! Did you know that if you consume 2,000 calories a day, that one can of soda contains nearly the maximum amount of added sugar recommended in one day?
Need a caffeine fix in the morning? Those fancy lattes can hide a lot of sugar, too.
Try this: Drink sparkling water with a splash of fruit juice or slices of citrus for flavor. If you miss sweet tea, brew your own and add just a touch of honey or a sugar substitute like stevia. When ordering or making coffee, don’t use as many pumps of syrup and skip the whipped cream. Ask for cinnamon for extra flavor.
Breads
White bread digests quickly, causing blood sugar to rise fast. Whole-grain bread has more fiber and nutrients, which means it takes longer for your body to process it.
Try this: Choose bread with at least 3 grams of fiber per slice and “whole grain” listed as the first ingredient.
Rice
White rice has a high glycemic index, which can send blood sugar levels spiking.
Try this: Brown rice, quinoa, and cauliflower rice have more fiber and nutrients. And they’ll help you feel full longer.
Frozen Desserts
If you have a sweet tooth and need to end your meal with ice cream, you may want to think again. Going through the drive-through for a quick vanilla cone at a well-known fast food restaurant? You could be consuming 23 grams of sugar – or around 5.5 teaspoons!
Try this: Blend frozen bananas or berries into a creamy treat that feels like ice cream but has no added sugar. Or choose plain Greek yogurt topped with fruit and a drizzle of honey for protein-packed sweetness.
Sugar Substitutes
For those managing prediabetes or diabetes, it’s helpful to know that sugar substitutes (like artificial, non-caloric, or no-calorie sweeteners) generally do not raise blood glucose levels (American Diabetes Association). These substitutes are much sweeter than table sugar but contain virtually no calories, making them a useful tool for weight control and blood sugar management. You can find FDA-approved options like Aspartame (Equal), Sucralose (Splenda), and Stevia (Truvia) in many foods and drinks labeled “sugar-free.”
Try this: Craving a sweet tea or soda? Try unsweetened tea sweetened with an FDA-approved sugar substitute, or try fruit-infused water or sparkling water instead.
Why these swaps matter
Each of these small changes helps lower your glycemic load, a measure of how quickly and how much a food raises blood sugar levels. Choosing foods higher in fiber, protein, or healthy fats helps your body use sugar more efficiently. Over time, that means more stable blood sugar levels, more energy, and a lower risk of complications from diabetes.
Not all sweets are created equal. With a few simple swaps, you can enjoy what you love and still take control of your health. Relax, though, you don’t have to change everything overnight. Start with one swap this week and build from there.
Your healthcare provider is always willing to talk with you about personalized nutrition tips and how small changes in your diet can make a big difference in your blood sugar levels. Our diabetes support group is a great place to start, too. Led by a certified diabetes care and education specialist, you’ll find more than support. You’ll find access to practical information and a community that understands your health journey.
