5 Sugar Smart Swaps to Try This World Diabetes Day
By Marcela Fiuza, Registered Dietitian
Food is one of life’s greatest pleasures, something to enjoy, share, and look forward to. As we get older, what we eat also becomes one of the best ways to take care of our health and wellbeing.
World Diabetes Day (14 November) is a great reminder that small, everyday choices can make a real difference. There isn’t a special “diabetes diet,” but eating in a balanced way with less added sugar, fewer foods high in saturated fat such as butter, cheese, and fatty meats, and sensible portions of starchy foods like bread, rice, and potatoes can help support steady energy and overall wellbeing. This kind of balanced approach benefits everyone, not just those living with diabetes.
These simple swaps are for anyone who wants to be a little more mindful of their sugar intake, whether for general wellbeing, weight management, or managing conditions such as diabetes.
Start your day the sugar smart way
Breakfast is a great place to begin. Many cereals contain more sugar than we realise. Swapping to plain options like porridge oats or Weetabix gives you slow-release energy that helps you stay fuller for longer. Add fruit such as berries or banana, or a sprinkle of cinnamon for natural sweetness.
Stay hydrated with sugar-free drinks
Sugary drinks and juices can raise blood sugar quickly without keeping you full. Try water, tea, coffee, or milk instead. For a touch of flavour, add a slice of lemon or cucumber, or a splash of no-added-sugar squash. Even small swaps, like replacing one sugary drink a day, can make a positive difference over time.
Sweeten naturally
Choose foods that bring natural sweetness. Try plain yogurt topped with fruit or spread peanut butter and sliced banana on toast instead of jam. These options add fibre and nutrients while helping to avoid quick sugar spikes.
Choose balanced, convenient meals
Cooking from scratch isn’t always practical, especially when life gets busy. That’s where a wholesome ready meal can be a real help. Look for options that include plenty of vegetables, beans, lentils, wholegrains, and lean proteins such as chicken or fish , ingredients that add fibre and help maintain steady energy levels.
The new Parsley Box Sugar Smart Ready Meal Box offers meals that are low in sugar and saturated fat. Each meal provides a moderate portion of starchy foods like pasta, rice, or potatoes, in line with UK healthy eating guidance. They’re a simple, tasty way to enjoy more balanced meals without the fuss, perfect for anyone wanting to eat well and stay sugar smart.
Enjoy treats mindfully
You don’t need to give up sweet foods completely. Enjoy them occasionally, in smaller portions, and take time to savour them. Naturally sweet choices such as fruit, a few dates, or a small handful of mixed dried fruit and nuts make great swaps for biscuits or sweets.
Most of us eat more added sugar than we realise, so cutting back gradually and finding alternatives you enjoy is the best way to make lasting changes.
A note on ‘diabetic’ foods
You may come across products labelled “diabetic” or “suitable for diabetics.” These terms aren’t permitted under UK food labelling rules, as they can be misleading. Such products often still contain sugar and fat and may cost more. It’s better to focus on everyday foods that are balanced, higher in fibre, and lower in added sugar.
Small steps, lasting change
World Diabetes Day is the perfect time to reflect on how small changes can have a big impact. Whether it’s choosing oats for breakfast, swapping juice for fruit, or enjoying balanced, ready-to-eat meals with extra vegetables, these little steps all add up to feeling your best every day.
Marcela Fiuza, Registered Dietitian
Further information
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