6 Food Swaps for More Blood Sugar-Friendly Meals

When you’re living with diabetes or prediabetes, the foods you eat can have a tremendous impact on your blood glucose, not to mention your overall health and energy levels. The good news is you don’t have to overhaul your diet overnight for optimal blood sugar management. Dietitians say that small changes can make a meaningful difference in your blood sugar numbers. Like swapping certain foods for more blood sugar–friendly options. “Swapping ingredients in the kitchen is one of the simplest ways to upgrade the nutrient profile of your meals, and help keep blood sugar levels steadier,” says Katherine Brooking, M.S., RD. 

If that sounds good to you, read on to learn six dietitian-backed food swaps to help keep your blood sugar numbers in check. 

1. The Swap: 100% Whole-Grain Bread for White Bread 

“Whole and sprouted grains contain more fiber and nutrients than refined white bread,” says Brooking. “This slows carbohydrate absorption, keeps you full longer and helps stabilize blood sugar.” Whole grains are so effective that one systematic review and meta-analysis of 16 trials concluded that regularly consuming whole grains may lead to improved glucose metabolism in people with diabetes.  

So, why not trade white bread for 100% whole-grain bread on your next sandwich? When you do, keep in mind that there’s a wide spectrum of whole-grain breads to choose from. For the biggest benefits, look for the words “100% whole grains” on the label. That can be classic whole-wheat bread or a blend of whole grains like oats, spelt, millet and rye.

2.  The Swap: Avocado for Heavy Cream or Cheese 

Avocados make a wonderful alternative to heavy cream or cheese in high-fat sauces and spreads. You probably already know they’re fantastic mashed and spread on toast and sandwiches. But they’re also a win in pesto or even as a filling for Deviled Eggs. 

Swapping avocados in for higher-fat ingredients doesn’t just up your intake of heart-healthy unsaturated fats. It can also do good things for your blood sugar, says Erin Palinski-Wade, RD, CDCES. “This swap supports a feeling of fullness and unlike most other fruits, avocado contains zero grams of naturally occurring sugar per serving and does not affect the glycemic response,” she explains. That’s not all. One study found that people who regularly consumed avocados had a lower risk of developing type 2 diabetes than those who did not consume avocados. 

If you need more reasons to toss an avocado (or two!) into your shopping cart, they’re also nutritional goldmines, packed with fiber, vitamins, minerals and antioxidants. 

3. The Swap: Pureed Fruit for Sugar in Baked Goods

Despite what you might have heard, fruit can be a healthy part of a blood sugar–friendly eating plan. So much so that research has found that people who eat more fruit tend to have lower fasting blood glucose levels. Not only is fruit packed with vitamins, minerals and antioxidants, it’s also a tasty way to score more blood sugar–leveling fiber. 

While fruit is delicious with snacks or as a healthy dessert, pureed fruit is an excellent way to add natural sweetness to muffins, quick breads or even cookies. “You can use options such as mashed banana, pureed prunes or unsweetened applesauce in a 1-to-1 ratio as a replacement for added sugar,” says Palinski-Wade. “This swap helps to reduce overall carbohydrates and calories while boosting fiber, all while maintaining the sweetness and texture of the original recipe.” 

4. The Swap: Hummus & Veggies for Chips 

When you’re craving a crunchy snack, trading the usual chips for crudités with hummus can provide some decided blood sugar benefits. “Crackers and chips are mostly refined carbs with little fiber,” says Brooking. “Hummus, made from a pulse, like chickpeas, provides fiber and protein. Pairing it with crunchy veggies gives extra nutrients without spiking blood sugar.”,

Considering that research links higher fiber intake to less inflammation, healthier blood sugar levels and lower cholesterol and body weight, this trade is a slam dunk.  

5. The Swap: Oatmeal for High-Sugar Cereals 

While oatmeal has made a name for itself thanks to its heart-healthy benefits, it’s also an A-lister for blood sugar management. Just 1 cup of cooked oatmeal provides 4 grams of blood sugar–steadying fiber. In fact, one systematic review and meta-analysis found that regularly eating oats may help lower both fasting glucose and post-meal blood glucose levels. This is likely because oats are rich in a gradually digested fiber called beta-glucan that helps slow the rate at which carbs are released into the bloodstream.

Compare that to sugary cereals. “Sugary cereals often cause a quick spike in blood sugar, but oats offer a more gradual rise since they are a good source of soluble fiber,” says Brooking. 

That said, switching from sweetened cereal to oatmeal can seem like a big leap. To help make the transition, try combining half unsweetened whole-grain oat cereal with your usual sweetened cereal. Once you get used to that, gradually scale back the amount of sweetened cereal until you’re comfortable with unsweetened oat cereal. Then give oatmeal with fresh fruit a try for a hearty, blood sugar–balancing breakfast.

6. The Swap: Pulse Pasta for Traditional Pasta 

If you haven’t jumped on the pulse pasta train yet, it’s time to give it a try. “This simple swap removes the refined carbohydrates and adds plant-based protein and fiber to boost satiety and reduce the overall impact on blood sugar,” says Palinski-Wade. “This swap can also help you to reach both your fiber and protein goals for the day.” 

The numbers speak for themselves. Just 2 ounces of uncooked chickpea pasta serve up 8 grams of fiber and 14 grams of protein. Since research has found that chickpeas are more effective at lowering blood glucose than wheat, pulse pastas—like chickpea pasta—are a no-brainer.

Our Expert Take 

The ticket to better blood sugar isn’t about cutting out foods you love. It’s about making small swaps that deliver higher-quality carbs that can help you better manage blood sugar without feeling like you’re overhauling your diet. Dietitians recommend small changes like swapping in 100% whole-grain bread for white bread, using avocados instead of cheese or cream, and cooking with fruit purees. They’re also big fans of trading chips and dip for hummus and veggies, swapping in oatmeal for sweetened cereal and using pulse pasta instead of traditional pasta. “These swaps help to cut added sugar and refined carbohydrates, both of which can spike blood sugar and insulin levels,” says Palinski-Wade. “Adding swaps that boost protein and fiber can help to boost satiety, making it easier to stay on track with your daily calorie goals and maintain a healthy body weight.”