Healthy eating starts at home, especially in the pantry. Swapping to low-sugar foods can make a huge difference in managing blood sugar levels.

As a senior living with diabetes or prediabetes, you don't have to give up the foods you love. Making wise food choices and easy pantry swaps can help you feel better while still enjoying delicious meals. Here's how you can get started.

Easy Pantry Swaps for Diabetes

Dietary choices for seniors with diabetes include reducing processed foods and lowering sodium intake. Choosing low-sugar options can help you feel better and protect your health.

Start by removing processed foods high in sugar from your diet, which can help maintain stable blood sugar levels. This can help improve your diabetes symptoms. Healthy eating doesn't need to be complicated. With simple pantry swaps, you will learn how to shop for foods that support your dietary needs with diabetes.

Consider these easy pantry swaps next time you go to the grocery store:

Snacks: Processed cakes, cookies, and other snacks may leave you feeling hungrier. These foods cause a spike in your blood glucose levels. Avoid snacks like chips and choose healthier staples, such as fresh fruit or vegetables with dip. Consider protein-rich items like Greek yogurt or hard-boiled eggs.

Rice and Pasta: Traditional pantry staples like rice and pasta are high in carbohydrates. Instead of white rice, opt for brown rice or barley. These grains contain more fiber to help keep you full and manage blood sugar spikes. Instead of pasta, try swapping it for canned beans or lentils, or opt for whole-grain pasta.

Side Dishes: Swap carb-heavy side dishes with dinner, such as potatoes or rice, for low-carb vegetables. Some examples include cauliflower rice or zucchini noodles. Canned vegetables provide convenience and are easy to stock up on.

Drinks: Sugary soft drinks like soda, lemonade, and juice contain way more sugar than most people realize. Choose low-sugar soft drinks, such as seltzer, flavored water, or low-sugar/diet juices.

Tips for Building Balanced Meals

Changing the foods in your pantry and "staple" foods makes building balanced meals much easier. Remember to stay patient and give yourself time to adjust.

Adjusting your dietary habits takes time. It's not something most people can adopt overnight. During your journey, focus on progress over perfection, aiming to improve over time.

Your diabetes diet should consist of balanced meals that contain a healthy balance of protein, fats, and carbohydrates. In general, it is best to start by selecting a protein that should take up at least one-quarter of your plate. Lean protein suggestions include chicken and fish.

Another quarter of your plate should have a quality source of carbohydrate (not refined), such as brown rice or sweet potato. The second half of the plate should include a healthy, lower-carb vegetable, such as asparagus. Using this framework can help you create well-balanced, nutritious meals.

Get Diabetes Support

Managing a chronic condition like diabetes can pose challenges — but you do not have to do it alone. You can turn everyday pantry staples into opportunities for better blood sugar control. This is one of the many ways you can support a healthier life with diabetes. Click here to find a center near you or call (866) 233-2148 to learn more about a health team that supports you on your journey toward a longer, healthier life.