The Art Of Food Swapping
You know you shouldn’t, but the temptation is too strong. You run the numbers in your head. You try resisting a little… but then you forfeit.
As you know, some foods don’t go very well with diabetes. The problem is that they are awfully tempting. However, there are ways for you to eat delicious food while keeping your blood sugar under control. Here are a few tips!
Feel like having pizza?
Pizza is far from being diabetes’s best friend, but you can limit the damage by swapping salted meats, such as pepperoni and ground beef, for vegetarian toppings. Opting for thin crust pizza will also cut carbs in half!
Feel like having fries?
Check out sweet potato fries—their glycemic index is lower than regular fries. You still need to enjoy them in moderation. Or, even better: you can avoid up to 12 grams of fat by having a delicious roasted sweet potato instead.
Feel like having fried rice?
Use brown rice instead of white rice. Yes, they both have the same carbohydrate content, but brown rice provides twice as much fiber and zinc, four times more folic acid, five times more potassium, six times more vitamin B3 and ten times more magnesium.
Feel like having Caesar salad?
Croutons, creamy dressing and Parmesan won’t be kind to your blood sugar, so here’s plan B: have a green salad with homemade dressing made from lemon juice, oil and vinegar. Beware of store-bought dressings. They can easily add 250 calories to your meal!
Feel like having a sundae?
Ouch, now there’s a dessert that really makes blood sugar levels skyrocket. Swap it for a parfait made with low-fat yogurt, berries and granola. Put it in the freezer for a few minutes to create the same refreshing effect.
Don’t think about it in terms of "forbidden foods". The important thing is to eat well most of the time, watch your servings and exercise regularly. You don’t need to sacrifice your favorite meals to eat healthier. Get swapping!
Everyday Health (2020). The best and worst foods to eat in a type 2 diabetes diet. Retrieved from: https://www.everydayhealth.com/hs/type-2-diabetes-live-better-guide/healthy-food-swaps/. Accessed July 15 2021.
Eating Well (2019). 15 Low-Carb swaps that cut almost 300 grams of carbs. Retrieved from: https://www.eatingwell.com/article/2053465/15-low-carb-swaps-that-cut-almost-300-grams-of-carbs/. Accessed July 15 2021.
Health (2018). 50 holiday foods you shouldn’t eat. Retrieved from: https://www.health.com/health/gallery/0,,20858315,00.html. Accessed July 15 2021.
Heart and Stroke Foundation (n.d). A sensible approach to carbs. Retrieved from: https://www.heartandstroke.ca/articles/a-sensible-approach-to-carbs?_ga=2.197501031.976903432.1626379938-741871998.1615836847&_gl=1*ipxxky*_ga*NzQxODcxOTk4LjE2MTU4MzY4NDc.*_ga_E1RKLZGRBV*MTYyNjM3OTkzOC42LjEuMTYyNjM4MTAyOC41Nw. Accessed July 15 2021.
LIVESTRONG (n.d). Can a Diabetic Eat Take-Out Pizza?. Retrieved from: https://www.livestrong.com/article/467009-can-a-diabetic-eat-take-out-pizza/. Accessed July 15 2021.
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