Navigating type 1 diabetes can sometimes feel like a balancing act. The focus is often on blood sugar, insulin, and carb counting—but there’s one powerful area that can make a dramatic difference: food swaps, especially when it comes to grains.

Grains like pasta, bread, rice, and oatmeal have long been staples in many of our diets, but for T1D families, these high-carb foods can be tricky. The carbs in grains turn into sugar in the bloodstream, causing those unpredictable blood sugar spikes that are hard to manage.

But here’s the good news: you don’t need to make drastic changes to see big improvements! By swapping out grains for more blood sugar-friendly alternatives, you can still enjoy the foods you love while supporting your body in the best way possible.

And the benefits go beyond your T1D warrior—balanced blood sugar leads to more stable energy, better sleep, clearer thinking, and improved moods for the entire family, whether they have diabetes or not.

Today, we’re tackling one of the sneakiest culprits of blood sugar spikes: grains. Don’t worry—this is about discovering delicious, easy alternatives that will keep everyone in your family feeling satisfied, supported, and thriving. Let’s now dig in to six healthy grain swaps for T1D!

The Benefits of Making These Simple Swaps

Before we jump into the swaps, let’s quickly talk about why these changes matter. What’s great about these swaps is that they’re not just beneficial for those managing T1D—they’re great for the entire family.

Choosing low-carb alternatives like zucchini noodles, cauliflower rice, and lettuce wraps allows us to nourish our bodies with fiber-rich, nutrient-dense foods that support overall health and well-being.

By making these swaps, we’re helping to:

Stabilize blood sugar:

These alternatives are lower in carbs and higher in fiber, which helps keep blood sugar levels stable and prevents those big highs and lows that can be so challenging to navigate

Increase nutrient intake:

Many of the swaps I’ve shared are full of vitamins, minerals, and antioxidants that traditional grains often lack

Feel satisfied and energized:

Instead of feeling sluggish or bloated after a meal (clear signs of high blood sugar!), these low-carb options help us feel energized and ready to take on the day.

The best part? Making these healthy grain swaps for T1D doesn’t feel like a sacrifice. We can still enjoying the flavors and textures we all love, but in a way that better supports our health and blood sugar levels. It’s all about balance and finding what works best for you and your family. With that being said, let’s dive in!

Grain Swap #1: Pasta to Zucchini Noodles and Spaghetti Squash

Who doesn’t love a big bowl of pasta? It’s a comfort food for so many of us, but traditional pasta can pack around 43 grams of carbs per cup. That’s a massive amount for anyone, especially when trying to balance and time accurate insulin calculations with blood sugar.

Enter zucchini noodles (zoodles) and spaghetti squash. These two healthy grain swaps for T1D offer the perfect low-carb alternatives that still give you that pasta-like texture we all love.

Zucchini Noodles (Zoodles):

Zoodles are incredibly versatile. You can make them raw or lightly sautéed, and they take on the flavors of whatever sauce or seasonings you use. They’re also nutrient-dense, low in calories, and won’t spike blood sugar like regular pasta

Spaghetti Squash:

Another pasta replacement we love is spaghetti squash. Once cooked, its naturally stringy texture mimics traditional pasta, but with a fraction of the carbs. It’s also full of vitamins and fiber, helping to keep blood sugar steady. Plus, it’s just plain delicious!

These swaps make it easy to enjoy your favorite pasta dishes—think spaghetti Bolognese, pesto zoodles, or a veggie-packed marinara—without the post-meal blood sugar roller coaster.

Grain Swap #2: Lasagna Noodles to Eggplant and Hearts of Palm

Lasagna night can still be a thing in your house—even if you’re cutting back on traditional noodles! Two of my go-to replacements for lasagna noodles are eggplant and hearts of palm.

Eggplant:

Sliced thin, eggplant serves as an excellent low-carb base in layered dishes like lasagna. Its mild flavor absorbs sauces beautifully, while providing extra nutrients and fiber that help support blood sugar balance

Hearts of Palm:

This is a lesser-known option, but it’s one that we love in our home. Hearts of palm is harvested from the core of certain palm trees and has a texture that’s remarkably similar to pasta. It’s full of fiber, low in carbs, and perfect for keeping blood sugar stable while adding a unique, slightly nutty flavor to dishes

The versatility of these two ingredients allows us to still enjoy comforting meals like lasagna and baked casseroles without the carb overload.

Grain Swap #3: Rice to Cauliflower Rice

Cauliflower rice is probably the swap I use the most in our household, and for good reason—it’s easy to make, low in carbs, and incredibly versatile.

Traditional rice contains about 45 grams of carbs per cup – that’s a ton of carbs! Plus rice has been found to have high levels of arsenic which is toxic to the body. Luckily, cauliflower rice contains just a fraction of carbs, making it a much better option for blood sugar balance.

One of my favorite things about cauliflower rice is how adaptable it is. You can buy pre-riced cauliflower at most grocery stores, or you can make your own at home by pulsing cauliflower florets in a food processor.

We love using cauliflower rice in stir-fries, burrito bowls, or as a side dish with curries and stews. The best part? No post-meal blood sugar spikes! We also try to buy organic when possible too.

Grain Swap #4: Flour Tortillas to Lettuce Wraps

If sandwiches, tacos, or burgers are a staple in your home, you’ll love this simple swap: ditch the bread or tortillas and opt for lettuce wraps instead.

Crisp, fresh lettuce—like romaine or butter lettuce—provides a light, refreshing alternative that’s naturally low in carbs and easy to customize with your favorite fillings.

Our family loves making BLTs using lettuce wraps instead of bread, and tacos wrapped in romaine lettuce are another favorite. These wraps give us the crunch and satisfaction we crave, without the blood sugar challenges of traditional bread or tortillas.

Grain Swap #5: Oatmeal for Chia Seed Pudding

For all the oatmeal lovers out there, I’ve got a great alternative: chia seed pudding. While oats can cause blood sugar to rise quickly due to their high carb content, chia seeds are loaded with fiber, healthy fats, and protein, making them a much better choice for blood sugar control.

Chia seed pudding is easy to make ahead of time, and it can be customized with low-sugar toppings like berries, nuts, or cinnamon. It’s a great breakfast option or snack that keeps us feeling full and satisfied without sending blood sugar levels through the roof.

Today’s Takeaway: Start Small and Keep Going

I hope you feel inspired and excited to incorporate these five healthy grain swaps for T1D. These simple swaps have been an absolute game-changer for our entire family, and I hope your family will feel the same.

And if you’re feeling overwhelmed by the idea of overhauling your family’s meals, start small! Pick one swap to try this week—maybe you swap your spaghetti for zoodles or your rice for cauliflower.

As you begin to integrate these changes, you’ll start to notice how much better you feel, and how much more in control of blood sugar you are.

And remember, it’s always important to consult with your healthcare professional before making any significant dietary changes, especially when navigating type 1 diabetes. This ensures the changes are right for your unique needs and support your family’s health in the best possible way.

Change isn’t about perfection. It’s about finding ways to better support your T1D warrior and your family as a whole. Small changes can lead to big results, so give yourself grace and keep going.

And if you’re looking for further support along the type 1 diabetes journey, Type Won Coaching™ has you covered. Be sure to check out the transformative power of a coaching partnership today!

Until next time, sending tons of love to you and your family – happy swapping!

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.