From Greggs to Nando’s: 10 Blood Sugar Smart Swaps
Let’s face it- sometimes a Greggs sausage roll or a cheeky Nando’s is calling your name, and that’s totally okay! Living with Type 1 Diabetes doesn’t mean you have to miss out on your favourite spots- it just means getting clever with your choices. That’s where smart swaps come in. With a few easy tweaks, you can enjoy tasty meals that keep your blood sugars more stable and still feel like you’re part of the fun.
Here are some teen-tested, T1D-friendly swaps for popular UK hangouts- no bland salads required.
1. Greggs
Instead of: Steak bake + fizzy drink
Try: Chicken salad baguette (wholemeal, if available) + bottle of water or Diet Coke
Why it works: You get protein and slower-digesting carbs for more stable energy, and avoid the high-GI pastry spike.
2. McDonald’s
Instead of: Large fries + McFlurry
Try: Grilled Chicken wrap + side salad + sugar-free drink
Bonus: Swap the regular bun for a wrap or skip the bun entirely to reduce carb load
Sweet tooth? The fruit bag is a better carb-controlled treat
3. Subway
Instead of: Footlong meatball marinara
Try: 6-inch wholegrain turkey breast with plenty of salad, no sauce or light vinaigrette
Pro Tip: Ask for “light mayo” or go without. Skip cookies if blood sugar’s already riding high
4. Starbucks
Instead of: Caramel Frappuccino + muffin
Try: Iced Americano or sugar-free vanilla latte + protein pot or banana
Why it works: You still get a treat, but with lower sugar and more protein to keep you steady
5. Costa Coffee
Instead of: Hot chocolate with whipped cream
Try: Flat white or almond milk latte with a mini Babybel or small protein bar (brought from home)
On the go snack idea: Their “Healthier Choice” options can be a decent carb-protein-fat balance in a pinch
6. Nando’s
Instead of: Chicken burger + chips
Try: Grilled chicken butterfly + spicy rice or macho peas + corn on the cob
Smart move: Avoid the garlic bread if your levels are trending high- it’s super carby
7. KFC
Instead of: Zinger Box Meal with fries
Try: Grilled chicken rice box (ask to go easy on the sauce)
Why it helps: Balanced macros and lower-GI than fried options
8. Wagamama
Instead of: Chicken katsu curry
Try: Teriyaki chicken donburi (ask for less rice or a half portion)
Smart swap: Opt for brown rice when available- slower digesting and more fibre
9. Tesco Meal Deal
Instead of: White bread sandwich + crisps + fizzy drink
Try: Wholegrain wrap + veggie sticks or a boiled egg snack + water or sugar-free squash
Why it works: Lower-GI carbs, added protein and hydration- perfect combo for stable blood sugar on busy days
10. Chippy (because fish & chips is a rite of passage)
Instead of: Full battered cod + large chips
Try: Grilled fish (if available) + small chips + mushy peas
Pro Tip: Eat the chips with the protein to slow down carb absorption- and share the chips if needed!
Final Thoughts
Making smart food swaps isn’t about perfection or saying no to everything you love- it’s about knowing your options, staying prepared and finding what works for you. With a bit of planning and confidence, you can still enjoy your favourite high street meals without sending your blood sugars on a rollercoaster.
Whether you’re grabbing lunch between classes or hanging out with mates, these swaps are here to help you feel in control- not restricted. So go ahead, order with confidence- you’ve got this!
