Can Diabetics Eat Soft Pretzels? A Nutritional Guide and Health Considerations

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Soft pretzels are a beloved snack found at ballparks, shopping malls, and street vendors across the country. Their warm, doughy texture and salty exterior make them hard to resist. But if you’re living with diabetes, you may find yourself questioning whether this classic treat can safely fit into your meal plan. The short answer is yes—diabetics can eat soft pretzels—but doing so requires careful attention to portion sizes, carbohydrate counting, and strategic food pairings to minimize blood sugar spikes.

Understanding the nutritional makeup of soft pretzels and how they interact with your blood glucose levels is essential for making informed dietary choices. While soft pretzels are predominantly composed of refined carbohydrates that digest quickly and raise blood sugar rapidly, they don’t have to be completely off-limits. With proper planning, moderation, and awareness of how your body responds, you can occasionally enjoy a soft pretzel without compromising your diabetes management goals.

This guide explores the nutritional profile of soft pretzels, their impact on blood sugar, practical strategies for incorporating them into a diabetic diet, and healthier alternatives that can satisfy your cravings while supporting stable glucose levels.

Understanding the Nutritional Composition of Soft Pretzels

Before deciding whether to include soft pretzels in your diet, it’s important to understand exactly what you’re consuming. The nutritional profile of a typical soft pretzel reveals why they pose particular challenges for blood sugar management.

Carbohydrate and Starch Breakdown

Soft pretzels are carbohydrate-dense foods, with a single medium-sized pretzel containing approximately 40 to 50 grams of carbohydrates. The vast majority of these carbs come from refined white flour, which has been stripped of its fiber and many nutrients during processing. This refined flour is composed primarily of starch—long chains of glucose molecules that your digestive system breaks down rapidly.

When you eat a soft pretzel, digestive enzymes quickly convert these starches into simple sugars that enter your bloodstream. Because refined flour lacks the fiber found in whole grains, there’s little to slow down this conversion process. The result is a rapid rise in blood glucose levels, which can be particularly problematic for people with diabetes who already struggle with insulin resistance or insufficient insulin production.

The glycemic index (GI) of soft pretzels typically ranges from 80 to 85, placing them in the high-GI category. Foods with a GI above 70 are known to cause significant blood sugar spikes. For comparison, whole grain bread has a GI of around 50-60, while legumes like lentils have a GI below 30. This stark difference highlights why soft pretzels require careful consideration in a diabetes meal plan.

Sodium Content and Cardiovascular Considerations

Beyond carbohydrates, soft pretzels are notably high in sodium. A typical soft pretzel contains between 400 and 800 milligrams of sodium, with some varieties exceeding 1,000 milligrams. This sodium comes from both the coarse salt sprinkled on top and the salt incorporated into the dough itself.

For people with diabetes, excessive sodium intake presents additional health concerns. Diabetes significantly increases the risk of cardiovascular disease, and high sodium consumption can elevate blood pressure, further compounding this risk. According to the American Heart Association, most adults should consume no more than 2,300 milligrams of sodium per day, with an ideal limit of 1,500 milligrams for those with hypertension or cardiovascular risk factors.

When a single soft pretzel provides up to half of your daily sodium allowance, it becomes clear why moderation is essential. Consistently exceeding sodium recommendations can lead to fluid retention, increased blood pressure, and greater strain on your kidneys—organs already vulnerable to damage from poorly controlled diabetes.

Fat Content and Caloric Density

On a more positive note, traditional soft pretzels are relatively low in fat, typically containing 1 to 3 grams per serving. Most of this fat is unsaturated, and soft pretzels generally contain minimal saturated fat or trans fats. This makes them a better choice than many other snack foods like chips, pastries, or chocolate-covered pretzels, which can contain significant amounts of unhealthy fats.

However, the low fat content also means that soft pretzels provide little satiety. Fat slows gastric emptying and helps you feel full longer, so foods low in fat and fiber—like soft pretzels—may leave you hungry shortly after eating. This can lead to overeating or reaching for additional snacks, potentially causing further blood sugar fluctuations.

A standard soft pretzel contains approximately 300 to 400 calories, depending on size and preparation. While this isn’t excessive for a meal component, it represents a significant caloric investment for a food that provides minimal protein, fiber, vitamins, or minerals. For people with diabetes who are also managing their weight—a common scenario—these empty calories may not align with overall health goals.

Comparing Soft Pretzels to Other Starchy Foods

When evaluating soft pretzels, it’s helpful to compare them to other common starchy foods in terms of their glycemic impact and nutritional value. White bread, for instance, has a similar glycemic index to soft pretzels and also lacks substantial fiber. Regular pasta made from refined flour falls into a comparable category, though it typically has a slightly lower GI due to its dense structure.

In contrast, whole grain alternatives like brown rice, quinoa, whole wheat pasta, and legumes offer significantly more fiber, protein, and micronutrients. These foods have lower glycemic indices and produce more gradual increases in blood sugar. For example, a serving of lentils provides not only complex carbohydrates but also substantial protein and fiber, creating a much more balanced blood sugar response.

Starchy vegetables like sweet potatoes, corn, and peas also contain more vitamins, minerals, and fiber than soft pretzels. While they still require carbohydrate counting, they contribute more nutritional value per gram of carbohydrate consumed. Understanding these comparisons can help you make strategic choices about when and how to include soft pretzels in your diet.

How Soft Pretzels Affect Blood Sugar and Diabetes Management

The relationship between soft pretzels and blood glucose levels is straightforward but important to understand in detail. Knowing what happens in your body after eating a soft pretzel can help you make better decisions about portion sizes and food combinations.

The Blood Sugar Response Timeline

When you consume a soft pretzel, the digestion process begins immediately in your mouth, where salivary enzymes start breaking down starches. Once swallowed, the pretzel moves to your stomach and then your small intestine, where the majority of carbohydrate digestion and absorption occurs.

Because soft pretzels are made from refined flour with minimal fiber, this digestive process happens rapidly. Within 15 to 30 minutes of eating, glucose begins entering your bloodstream in significant quantities. Blood sugar levels typically peak between 30 and 60 minutes after consumption, often reaching levels considerably higher than your pre-meal baseline.

For someone without diabetes, the pancreas responds to this glucose influx by releasing insulin, which helps cells absorb glucose from the blood. Blood sugar levels then gradually return to normal over the next few hours. However, for people with type 1 diabetes, insufficient insulin production means blood sugar may remain elevated unless insulin is administered. For those with type 2 diabetes, insulin resistance prevents cells from responding effectively to insulin, also resulting in prolonged elevated blood glucose.

These rapid spikes and subsequent crashes can leave you feeling tired, irritable, or hungry again shortly after eating. Over time, frequent blood sugar spikes contribute to higher HbA1c levels and increase the risk of diabetes complications affecting the eyes, kidneys, nerves, and cardiovascular system.

Glycemic Index and Glycemic Load Explained

The glycemic index measures how quickly a food raises blood sugar compared to pure glucose. Soft pretzels have a GI of approximately 80-85, categorizing them as a high-GI food. This means they cause blood sugar to rise almost as quickly as eating pure sugar would.

However, GI alone doesn’t tell the complete story. Glycemic load (GL) takes into account both the quality of carbohydrates (GI) and the quantity consumed. It’s calculated by multiplying the GI by the grams of carbohydrates in a serving, then dividing by 100. A typical soft pretzel with 45 grams of carbohydrates and a GI of 80 would have a glycemic load of 36, which is considered very high. Foods with a GL above 20 are classified as high-GL foods.

Understanding both GI and GL helps explain why portion control is so critical with soft pretzels. Even if you can’t change the food’s glycemic index, you can reduce the glycemic load by eating a smaller portion. Cutting a soft pretzel in half immediately reduces the glycemic load by half, resulting in a more moderate blood sugar response.

Individual Variation in Blood Sugar Response

It’s important to recognize that blood sugar responses to the same food can vary considerably between individuals. Factors influencing this variation include your current insulin sensitivity, medication regimen, activity level, stress levels, sleep quality, and even the composition of your gut microbiome.

The only way to truly understand how soft pretzels affect your blood sugar is to test before and after eating them. Check your blood glucose immediately before eating, then again at 1 hour and 2 hours post-meal. This pattern will reveal your personal response and help you determine whether soft pretzels can fit into your meal plan, and if so, in what quantity.

Continuous glucose monitors (CGMs) provide even more detailed information, showing you the complete curve of your blood sugar response rather than just isolated data points. This technology can be particularly valuable for identifying which foods and food combinations work best for your individual metabolism.

Practical Strategies for Including Soft Pretzels in a Diabetic Diet

If you decide that soft pretzels are worth including in your diet occasionally, several evidence-based strategies can help minimize their impact on your blood sugar while still allowing you to enjoy this favorite snack.

Mastering Portion Control

Portion control is perhaps the single most important factor when eating soft pretzels with diabetes. Rather than consuming an entire large pretzel, consider these portion strategies:

  • Split it: Share a soft pretzel with a friend or family member, immediately cutting your carbohydrate intake in half.
  • Choose mini pretzels: Many vendors offer smaller pretzel bites or mini pretzels that contain 15-20 grams of carbohydrates rather than 40-50 grams.
  • Eat half, save half: Wrap half the pretzel for later, ensuring you don’t mindlessly consume more than planned.
  • Use measuring tools: If making pretzels at home, use a food scale to ensure consistent portion sizes.

Remember that one serving of carbohydrates for diabetes management is typically 15 grams. A standard soft pretzel contains three to four servings of carbohydrates, which is more than many people should consume in a single snack. Adjusting your portion to align with your meal plan is essential for maintaining stable blood sugar.

Strategic Food Pairing

Combining soft pretzels with protein, healthy fats, and fiber can significantly blunt their blood sugar impact. These nutrients slow gastric emptying and carbohydrate absorption, resulting in a more gradual glucose rise.

Consider these pairing strategies:

  • Add protein: Pair your pretzel with grilled chicken, turkey slices, hard-boiled eggs, or Greek yogurt. Aim for at least 15-20 grams of protein.
  • Include healthy fats: Spread almond butter or peanut butter on your pretzel, or eat it alongside a handful of nuts. Avocado also works well if you’re making a pretzel sandwich.
  • Incorporate fiber: Serve your pretzel with a large salad, raw vegetables with hummus, or a side of berries. Fiber slows digestion and helps prevent blood sugar spikes.
  • Choose the right dip: Instead of cheese sauce or sugary mustards, opt for hummus, guacamole, or plain mustard, which add nutrients without excessive carbohydrates.

Research published in the American Diabetes Association journals has consistently shown that mixed meals containing protein, fat, and fiber produce lower postprandial glucose levels compared to carbohydrate-only meals. Applying this principle to soft pretzels can make them a more diabetes-friendly choice.

Timing and Meal Planning

When you eat a soft pretzel matters almost as much as how much you eat. Strategic timing can help minimize blood sugar disruption:

  • Eat pretzels as part of a meal: Rather than having a pretzel as a standalone snack, incorporate it into a balanced meal with protein and vegetables. This ensures better blood sugar control.
  • Consider pre-exercise timing: If you’re planning physical activity, eating a soft pretzel 30-60 minutes beforehand may be appropriate, as exercise helps your muscles absorb glucose without requiring as much insulin.
  • Avoid bedtime consumption: Eating high-carbohydrate foods before bed can lead to elevated morning blood sugar levels. If you want a pretzel, have it earlier in the day when you’re more active.
  • Account for it in your meal plan: If you know you’ll be having a soft pretzel, reduce carbohydrates at other meals that day to maintain your total daily carbohydrate target.

Many people with diabetes find that eating carbohydrates earlier in the day, when insulin sensitivity tends to be higher, results in better blood sugar control compared to evening consumption. Experiment with timing to discover what works best for your body.

Medication and Insulin Adjustments

If you take diabetes medications or insulin, you may need to adjust your dosing when eating soft pretzels. For those using rapid-acting insulin, calculating the correct dose based on the carbohydrate content is essential. A typical soft pretzel containing 45 grams of carbohydrates might require 3-5 units of rapid-acting insulin, depending on your insulin-to-carbohydrate ratio.

Because soft pretzels have a high glycemic index, some people find that taking insulin 15-20 minutes before eating, rather than at the start of the meal, helps prevent post-meal spikes. Others may benefit from splitting their insulin dose, taking part before eating and part 30-60 minutes later. These advanced strategies should be discussed with your healthcare provider or diabetes educator.

For those taking oral medications like metformin or SGLT2 inhibitors, medication timing typically doesn’t need adjustment for individual foods. However, consistently high carbohydrate intake may indicate a need to discuss medication adjustments with your doctor.

Healthier Alternatives and Modified Recipes

If you love soft pretzels but want options that are more compatible with diabetes management, several alternatives and modifications can satisfy your cravings while providing better nutritional value.

Whole Grain and High-Fiber Versions

Some bakeries and specialty brands now offer soft pretzels made with whole wheat flour or other whole grains. These versions contain more fiber, which slows digestion and reduces the glycemic impact. A whole wheat soft pretzel might have 5-7 grams of fiber compared to 1-2 grams in a traditional pretzel.

When shopping for commercial pretzels, look for products listing whole wheat flour or whole grain flour as the first ingredient. Check the nutrition label to ensure each serving provides at least 3-4 grams of fiber. Be aware that some products marketed as “wheat” pretzels may still be primarily made from refined flour with only small amounts of whole grains added.

You can also find pretzels enhanced with seeds like flax, chia, or sesame, which add healthy fats, protein, and additional fiber. These modifications improve the nutritional profile and create a more balanced blood sugar response.

Low-Carb and Alternative Flour Pretzels

For those following lower-carbohydrate approaches to diabetes management, pretzels made with alternative flours offer significant benefits. Almond flour, coconut flour, and other nut-based flours contain far fewer carbohydrates than wheat flour while providing more protein and healthy fats.

A homemade soft pretzel made with almond flour might contain only 10-15 grams of net carbohydrates (total carbs minus fiber) compared to 40-50 grams in a traditional pretzel. These alternatives also have a much lower glycemic index, typically below 40, resulting in minimal blood sugar impact.

Several recipes for low-carb soft pretzels are available online, many using a combination of almond flour, mozzarella cheese, and cream cheese to create a dough with a texture similar to traditional pretzels. While the taste differs slightly from conventional pretzels, many people find these alternatives satisfying and appreciate the improved blood sugar control they provide.

Homemade Pretzels With Controlled Ingredients

Making soft pretzels at home gives you complete control over ingredients, allowing you to optimize them for diabetes management. You can reduce sodium by using less salt, increase fiber by incorporating whole grains, and avoid added sugars often found in commercial varieties.

A basic homemade pretzel recipe can be modified in several ways:

  • Replace half the white flour with whole wheat flour to increase fiber content
  • Add ground flaxseed or wheat germ to boost omega-3 fatty acids and additional fiber
  • Make smaller portions by dividing the dough into more pieces
  • Reduce or eliminate added sugar in the dough
  • Use coarse salt sparingly or try alternative seasonings like garlic powder, onion powder, or everything bagel seasoning

Homemade pretzels also allow you to experiment with stuffed varieties, incorporating protein-rich fillings like cheese or turkey to create a more balanced snack. The effort of making pretzels from scratch may also encourage more mindful eating and better portion control.

Pretzel Alternatives That Satisfy Similar Cravings

If you’re craving the salty, chewy satisfaction of a soft pretzel but want to avoid the blood sugar impact, consider these alternatives:

  • Whole grain crackers with cheese: Provides a similar salty crunch with more protein and fiber
  • Roasted chickpeas: Offers a crunchy, salty snack with protein, fiber, and complex carbohydrates
  • Cheese crisps: Made from baked cheese, these provide a crunchy, salty snack with virtually no carbohydrates
  • Vegetable sticks with hummus: Satisfies the need for something to dip while providing fiber and nutrients
  • Air-popped popcorn: A whole grain snack that’s lower in carbohydrates per volume than pretzels

These alternatives won’t perfectly replicate the soft pretzel experience, but they can satisfy similar cravings while supporting better blood sugar control and overall nutrition.

Soft pretzels aren’t the only food that presents challenges for diabetes management. Understanding how to approach other common foods can help you build a more flexible and sustainable eating pattern.

Managing Sweets and Desserts

Desserts and sweet treats typically combine refined carbohydrates with added sugars, creating a particularly challenging scenario for blood sugar control. Cookies, cakes, pastries, ice cream, and candy can cause rapid and significant glucose spikes.

However, completely eliminating sweets isn’t necessary for everyone with diabetes. The key is treating them as occasional indulgences rather than daily staples, and applying the same principles used with soft pretzels: portion control, strategic pairing with protein or fat, and careful carbohydrate counting.

When you do choose to have dessert, consider these strategies:

  • Have dessert immediately after a balanced meal rather than as a standalone snack
  • Choose desserts with some nutritional value, like fruit-based options or those containing nuts
  • Practice portion control by ordering the smallest size or sharing with others
  • Consider sugar-free or reduced-sugar versions, but remember that these still contain carbohydrates and calories
  • Account for dessert in your daily carbohydrate budget by reducing carbs at other meals

Fresh fruit can serve as a naturally sweet dessert alternative, providing fiber, vitamins, and antioxidants along with natural sugars. Berries in particular have a lower glycemic impact than many other fruits and can be paired with Greek yogurt or a small amount of whipped cream for added satisfaction.

Breakfast Foods and Baked Goods

Many traditional breakfast foods pose similar challenges to soft pretzels. Pancakes, waffles, muffins, bagels, and pastries are typically made from refined flour and often contain added sugars. Starting your day with these foods can set off a cycle of blood sugar spikes and crashes that affects your glucose control throughout the day.

Better breakfast choices for diabetes management include:

  • Eggs with vegetables: Provides protein and fiber with minimal carbohydrates
  • Greek yogurt with berries and nuts: Offers protein, probiotics, and healthy fats
  • Oatmeal made with steel-cut oats: Contains more fiber than instant varieties and has a lower glycemic index
  • Whole grain toast with avocado and eggs: Combines complex carbohydrates with protein and healthy fats
  • Smoothies with protein powder and vegetables: Can be nutrient-dense when made without excessive fruit or added sugars

If you do want pancakes or waffles occasionally, consider recipes using almond flour, coconut flour, or protein powder to reduce carbohydrates and increase protein. Top them with sugar-free syrup, nut butter, or fresh berries rather than regular syrup, which is essentially pure sugar.

Understanding Carbohydrate Exchanges

The exchange system is a meal planning tool that groups foods with similar nutritional content, making it easier to maintain consistent carbohydrate intake. Understanding exchanges can help you make substitutions and plan meals more effectively.

One carbohydrate exchange equals approximately 15 grams of carbohydrates. Common exchanges include:

  • 1 slice of bread
  • 1/3 cup of cooked rice or pasta
  • 1/2 cup of cooked oatmeal
  • 1 small piece of fruit
  • 1/2 cup of starchy vegetables
  • 3 cups of popcorn

A standard soft pretzel contains approximately 3 carbohydrate exchanges (45 grams divided by 15). Understanding this helps you recognize that eating a soft pretzel is equivalent to having three slices of bread or one and a half cups of cooked pasta in terms of carbohydrate impact.

The exchange system also includes protein, fat, and vegetable exchanges, helping you build balanced meals. For example, if you’re having half a soft pretzel (1.5 exchanges), you might pair it with 3 ounces of chicken (3 protein exchanges) and a large salad (free vegetable exchanges) to create a more balanced meal.

Many people find that working with a registered dietitian or certified diabetes educator to learn the exchange system makes meal planning significantly easier and less stressful. These professionals can help you understand how to incorporate occasional treats like soft pretzels while maintaining overall dietary balance.

Long-Term Considerations and Lifestyle Balance

While understanding how to manage individual foods like soft pretzels is important, successful diabetes management requires a broader perspective that considers your overall eating pattern, lifestyle factors, and long-term health goals.

Building a Sustainable Eating Pattern

Overly restrictive diets that eliminate entire categories of foods are difficult to maintain long-term and can lead to feelings of deprivation, binge eating, and eventual abandonment of healthy eating efforts. A more sustainable approach involves building an eating pattern that is primarily composed of nutrient-dense, diabetes-friendly foods while allowing occasional flexibility for treats like soft pretzels.

The 80/20 principle can be helpful here: if 80% of your diet consists of whole grains, lean proteins, healthy fats, and plenty of vegetables, the remaining 20% can include less optimal choices without significantly impacting your overall health or blood sugar control. This approach acknowledges that food serves social and emotional functions beyond mere nutrition.

Focus on adding beneficial foods rather than only restricting problematic ones. When your diet is rich in fiber, protein, and healthy fats from foods like vegetables, legumes, nuts, fish, and whole grains, you’ll naturally have less room and desire for refined carbohydrates. This positive approach tends to be more psychologically sustainable than one focused primarily on restriction.

The Role of Physical Activity

Regular physical activity is one of the most powerful tools for diabetes management and can significantly increase your dietary flexibility. Exercise improves insulin sensitivity, meaning your cells respond more effectively to insulin and can absorb glucose from your bloodstream more efficiently.

Both aerobic exercise (like walking, cycling, or swimming) and resistance training (like weightlifting or bodyweight exercises) benefit blood sugar control. The Centers for Disease Control and Prevention recommends that adults with diabetes aim for at least 150 minutes of moderate-intensity aerobic activity per week, plus resistance training at least twice weekly.

When you’re physically active, your muscles can absorb glucose without requiring as much insulin, which means you may be able to tolerate higher-carbohydrate foods like soft pretzels with less blood sugar impact. Some people strategically time carbohydrate consumption around exercise, eating higher-carb foods before or after workouts when their muscles are primed to absorb glucose.

Even light activity like a 15-minute walk after meals can significantly reduce postprandial blood sugar spikes. If you’ve eaten a soft pretzel, taking a walk afterward can help your body process the glucose more effectively and prevent excessive blood sugar elevation.

Stress, Sleep, and Blood Sugar Control

Factors beyond diet and exercise also significantly impact blood sugar control. Chronic stress elevates cortisol levels, which increases insulin resistance and can raise blood glucose. Poor sleep has similar effects, disrupting hormones that regulate appetite and glucose metabolism.

When you’re well-rested and managing stress effectively, your body is better equipped to handle occasional dietary indulgences like soft pretzels. Conversely, when you’re sleep-deprived or highly stressed, even foods that normally don’t cause problems may result in exaggerated blood sugar responses.

Prioritizing 7-9 hours of quality sleep per night and incorporating stress management techniques like meditation, deep breathing, yoga, or time in nature can improve your overall diabetes management and give you more flexibility in your food choices.

Regular Monitoring and Professional Support

Consistent blood sugar monitoring provides the feedback you need to understand how different foods and lifestyle factors affect you personally. Regular testing helps you identify patterns, make informed adjustments, and catch problems before they become serious.

Working with a healthcare team that includes your primary care physician, endocrinologist, registered dietitian, and diabetes educator provides invaluable support for navigating dietary challenges. These professionals can help you develop personalized strategies for including foods like soft pretzels in your diet while maintaining optimal blood sugar control.

Regular HbA1c testing, typically every 3-6 months, provides a broader picture of your blood sugar control over time. This test measures your average blood glucose over the previous 2-3 months and helps you and your healthcare team assess whether your current approach is working or needs adjustment.

Making Informed Decisions About Soft Pretzels and Diabetes

The question of whether diabetics can eat soft pretzels doesn’t have a simple yes or no answer. The reality is more nuanced: soft pretzels can be included in a diabetic diet, but doing so successfully requires knowledge, planning, and moderation.

Soft pretzels are high-glycemic, carbohydrate-dense foods that will raise blood sugar quickly and significantly. They provide minimal nutritional value beyond calories and carbohydrates, and their high sodium content presents additional concerns for cardiovascular health. These factors make them a less-than-ideal choice for regular consumption when managing diabetes.

However, with appropriate portion control, strategic food pairing, and careful carbohydrate counting, soft pretzels can be enjoyed occasionally without derailing your diabetes management. The key is treating them as an occasional treat rather than a dietary staple, and always being mindful of how they fit into your overall meal plan.

Consider healthier alternatives when possible, such as whole grain versions, low-carb recipes using alternative flours, or homemade pretzels where you control the ingredients. When you do choose a traditional soft pretzel, eat a smaller portion, pair it with protein and vegetables, and monitor your blood sugar response to understand how your body handles it.

Remember that successful diabetes management isn’t about achieving perfection or completely eliminating all foods that raise blood sugar. It’s about making informed choices, maintaining overall balance, and developing a sustainable approach that supports both your physical health and your quality of life. Soft pretzels can have a place in that balanced approach when consumed thoughtfully and in moderation.

By understanding the nutritional profile of soft pretzels, their impact on blood glucose, and practical strategies for minimizing that impact, you can make confident decisions about when and how to include them in your diet. Combined with regular physical activity, adequate sleep, stress management, and ongoing support from your healthcare team, you can enjoy occasional treats while maintaining excellent diabetes control and working toward your long-term health goals.