Did you know according to Breakthrough T1D (formerly JDRF), 85% of individuals diagnosed with type 1 diabetes do not have a family history? This often results in steep learning curves for the entire family.

Suddenly, you’re thrust into the world of blood sugar management, and it can often feel incredibly overwhelming.

Questions like “Where do I start?” and “Can we still enjoy food?” might constantly run through your mind. The good news is, the answer is a resounding YES!

One of the best ways to regain a sense of control over blood sugar is by being mindful of what we put on our plates. The foods we eat can either hinder or support thriving health.

Changes take time, but we can start making simple and supportive blood sugar swaps today that benefit the entire family.

In this blog post, I’ll highlight four main areas our family changed when prioritizing balanced blood sugar.

After reading, I hope you feel a little less overwhelmed and are ready to take more control. You got this!

Area #1: Baking

When it comes to baking, making a few simple swaps can make a world of difference for managing blood sugar levels.

The obvious place to start was by finding a healthy substitute for traditional sugar.

One of our family’s favorite alternatives is Swerve sugar, a natural sweetener made from ingredients found in starchy root vegetables and some fruits.

A huge benefit of Swerve is that it measures cup-for-cup with normal sugar and tastes just like it, but without the risk of a massive spike.

For any loved one with type 1 diabetes, this is a HUGE benefit when it comes to mitigating the highs and lows of the blood sugar roller coaster!

My T1D husband loves to bake, and thanks to Swerve, he doesn’t have to sacrifice his love for making sweet creations.

On a weekly basis, you’ll find our T1D family enjoying blood sugar supportive chocolate chip cookies, low-sugar brownies, or cakes for special occasions such as anniversaries or birthdays!

One of my T1D husband’s awesome baking creations – a delicious German chocolate cake – no massive blood sugar spike thanks to swapping out a few ingredients!

Another easy blood sugar supportive baking swap is almond flour. Unlike traditional flour, almond flour is low in carbs and high in healthy fats and protein, which helps to keep blood sugar stable.

Plus, it adds a yummy nutty flavor and moist texture to baked goods. These simple swaps support better blood sugar management, and open up a whole new world of baking possibilities.

They support your T1D family in enjoying your favorite treats with greater confidence and joy.

Area #2: Grains

Swapping to healthier grain alternatives like zucchini noodles, hearts of palm noodles, and cauliflower rice can make a significant difference in managing blood sugar levels for type 1 diabetes families.

These low-carb options are not only delicious and versatile but also help to better mitigate the highs and lows of the blood sugar roller coaster.

Zucchini noodles, for instance, are a fantastic substitute for traditional pasta, offering a fraction of the carbs.

They’re easy to prepare and can be used in a variety of dishes, from classic spaghetti to stir-fries, making them a family favorite.

An example of a healthy blood sugar supportive dinner – garlic butter sautéed shrimp with tomatoes, low carb zucchini noodles tossed in olive oil, lemon, salt and pepper… yum!

Hearts of palm noodles, on the other hand, have a mild taste and a similar texture to traditional noodles, providing a satisfying alternative that’s rich in fiber and low in carbohydrates.

Cauliflower rice is another awesome option, bringing the familiar texture of rice without the heavy carb load. It’s incredibly versatile, fitting seamlessly into dishes like stir-fries, casseroles, and even sushi.

Making these grain swaps helps reduce the risk of blood sugar spikes, while also supporting a healthier lifestyle. These choices can help make the type 1 diabetes journey a bit smoother and more enjoyable for all.

Area #3: Dairy

When it comes to dairy, making mindful choices can significantly support blood sugar management for your T1D family.

One fantastic option is homemade yogurt. Unlike many store-bought varieties that are often packed with added sugars, homemade yogurt allows you to control the ingredients.

This ensures a lower sugar content while still enjoying all the creamy goodness. Plus, the probiotics in yogurt can aid digestion and overall gut health, which is an added bonus!

Another great swap is opting for low-sugar ice cream. There are now many delicious low-sugar and sugar-free ice cream options available.

Some of our favorite brands include Rebel and Enlightened. Or we make our own for a more cost effective choice!

Simple, blood sugar supportive homemade ice cream that takes less than 20 minutes to make!

These options allow you to indulge your sweet tooth without causing a spike in blood sugar levels.

And these treats are perfect for family dessert nights, offering a guilt-free way to enjoy something sweet together!

By incorporating these more supportive dairy options into your meals, you can enjoy the delicious flavors and textures you love while keeping blood sugar levels in check.

Area #4: Drinks

High sugar drinks can often be an easy way for sugars to sneak into your family’s diet. Swapping out high sugar drinks, like orange juice and soda, for more blood sugar supportive options can make a huge difference.

While a glass of orange juice might seem refreshing, it’s packed with sugars that can quickly spike blood sugar levels. Instead, consider hydrating with water, which is always a fantastic choice!

To make it more appealing for your kiddos, try infusing water with slices of fresh fruit like strawberries, lemons, or cucumbers. This not only adds a burst of flavor but also makes staying hydrated fun.

Electrolyte drinks are also an excellent alternative, especially for active kids who need to replenish minerals lost during play or sports.

Look for options that are low in sugar or sugar-free, and contain essential electrolytes like sodium, potassium, and magnesium.

Our family loves the brand LMNT, with our favorite flavors being citrus salt, raspberry salt and watermelon salt.

Swapping sugary drinks for these healthier options can help keep blood sugar levels stable and provide lasting energy throughout the day.

Let’s wrap up!

Encouraging these simple swaps supports better blood sugar management and fosters healthier habits for the entire family.

Mindful choices in baking, grains, dairy, and drinks create a more stable and enjoyable dietary environment for your T1D family.

I encourage you to start incorporating these swaps into your daily routine and see the positive impact they can have. To help you get started, check out my free blood sugar supportive swap guide here.

Remember, you’ve got the power to make a difference, one meal at a time.

And if you’re looking for more support, Type Won Coaching™ has you covered.

To learn more about our individual and group coaching programs, please send an inquiry here or email to hello@typewoncoaching.com.

Until next time, sending you and your family tons of love!

Allee

This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed healthcare provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.