Simple cooking swaps everyone with diabetes should know

Pop quiz: If you have diabetes, which foods are off-limits? (Bueller? Bueller?) Answer: None. Everything has its place in a balanced diet, even if you’re living with diabetes. That said, eating more of some foods and less of others can make managing your blood sugar (a.k.a. glucose) a lot easier — something that’s important for feeling good now and staying healthy for years to come.

How does diet affect blood sugar?

“Significant fluctuations in blood sugar can lead to diabetes complications,” says Amy Stephens, RDN, a registered dietitian nutritionist and a certified diabetes care and education specialist in New York City. For example, hypoglycemia (very low blood sugar) can bring on shakiness, anxiety, confusion, nausea, weakness, fatigue, headaches, and more. On the other hand, hyperglycemia (very high blood sugar) can up your thirst and make you need to urinate more often. In the long run, high blood sugar also raises your risk of serious health issues like cardiovascular disease and kidney problems. “That’s why it’s so important to minimize blood sugar swings as much as possible,” says Stephens. “When you do, you’ll feel better throughout the day.”

To keep your blood sugar steady, Stephens suggests eating every three to four hours and relying more on foods that incorporate fiber, protein, or fat (which slow the release of sugar into the bloodstream) and less on those made up of simple carbs (which cause glucose to spike), like white bread and pasta. The good news? The WeightWatchers Diabetes Program is designed to guide you toward the right foods, helping you lose weight, lower your A1C, and stress less. With that in mind, we’ve rounded up some simple swaps — loved by WeightWatchers staffers and members alike — that will let you enjoy your favorite foods without rocking your blood sugar.

Simple swaps to keep blood sugar stable

You like: The same sugary breakfast cereal your kids love

Try: Whole-grain toaster waffle topped with nut butter and cacao nibs

A hit of sugar first thing in the morning will send glucose soaring. This Stephens-recommended swap hits on all the flavors you love (it’s almost like eating a peanut butter cup!) and benefits from nut butter for a hit of blood sugar–stabilizing fiber and healthy fats and high-fiber cacao nibs (three grams of fiber in one tablespoon).

You like: Pizza

Try: Low-carb wrap topped with tomato sauce and shredded cheese

Classic pizza dough is pretty much a giant disk of carbs — something that can really impact your blood sugar levels. WW member Susan S. has a secret weapon for whenever she wants a slice: Spread your favorite toppings (green peppers and mushrooms, anyone?) on a low-carb wrap and heat it up in a sizzling frying pan to mimic that charred crust taste.

You like: Soda

Try: Flavored sparkling water

“In terms of blood sugar, drinking a can of soda is like eating two slices of white bread,” says Stephens. Your blood sugar shoots way up, setting you up for a crash later. Instead, reach for a can of flavored seltzer — there are endless varieties available these days. Or go the DIY route and drop strawberry slices, watermelon pieces, or pineapple chunks into plain sparkling water. Bonus: This is also a perfect way to use up fruit in your fridge that’s just past its prime while adding to your water intake.

You like: Noodles

Try: Chickpea or lentil pasta

Regular noodles made with wheat are carb-heavy, spiking your glucose when you eat them. Dried pastas made with chickpea or lentil flour contain more fiber and protein compared to traditional varieties — which means they’re lower in Points and a great choice for people living with diabetes. “Fiber and protein are really important for slowing digestion and blunting that blood sugar spike,” says dietitian Angela Goscilo, M.S., R.D. Plus, the latest varieties are so tasty, you won’t be able to tell you made a swap (and they have all the sauce-soaking-up power as normal noodles).

You like: Chips and queso

Try: Veggies and a vegan queso

Carb-centric corn tortilla chips won’t do your blood sugar any favors — and the saturated fat in that cheesy dip is shown to impact insulin sensitivity. For that salty-meets-gooey cheesiness, whip up this vegan queso made with tofu and nutritional yeast — it’s 0 Points value for ⅓ cup. And in place of the chips, use non-starchy veggies that you enjoy (such as bell peppers, peas, zucchini, radishes, or jicama) for dipping. “This is a great time to lean into ZeroPoint® foods,” says Goscilo. These foods, personalized for people living with diabetes, form the foundation of a healthy eating pattern and are nutritional powerhouses. You’ll get that crunchy-creamy combo but with more fiber and protein and less saturated fat.

You like: Smoothies

Try: Overnight oats

Smoothies can quickly get sugar-laden and drive up glucose fast — especially ones made with flavored yogurt, fruit juice, or large quantities of fruit. When you want a quick, grab-and-go breakfast, start your day with overnight oats instead. Just mix rolled oats with milk or some plain yogurt, leave overnight in the fridge, and top with with fresh fruit, chia seeds or flaxseed, and nuts in the morning. That combo will provide your body with blood sugar balancing protein and fiber, along with carbs, says Goscilo.

You like: Ice cream

Try: “Nice” cream

Ice cream is packed with simple sugars and not much in the way of fiber, making it not such a smart choice for your blood sugar. Nice cream is made by whirling frozen bananas in a food processor. The end result: an impossibly creamy, Froyo-like treat. The best part is that nice cream is endlessly customizable, meaning you can tweak it to fit whatever flavor you’d like, says Sherry Rujikarn, recipe and food content strategist at WW. Add in additional fruit, nuts, or even some mini chocolate chips (bonus if it’s darker chocolate). To get started, try this Chocolate & Double Peanut Nice Cream, just 2 Points per serving.

You like: Pretzels

Try: Pistachios

If you’re a fan of salty snacks, switch from pretzels (which have quick-digesting carbs that raise blood sugar) to pistachios, nuts that provide the perfect trifecta of protein, fiber, and healthy fats. Research also shows that when eaten as part of a lower calorie eating plan, pistachios decrease one’s consumption of sweets. Buy pistachios in their shells if you can; “cracking open the shell takes time and slows down your eating,” says registered dietitian Leslie Fink, M.S., R.D.