Receiving a diabetes diagnosis can feel overwhelming. While some dietary changes may seem obvious, like reducing sugar intake, others are less clear. The good news is that with some simple substitutions, you can still enjoy delicious and satisfying meals while getting your blood sugar under control. In this article, we’ll explore 8 substitutions to help you transition to a sustainable, diabetes-crushing diet.
Toss the Potatoes
Potatoes, both white and sweet, are carbohydrate-dense and cause blood sugar to spike rapidly. An experiment eating two potatoes caused my own blood sugar to soar one hour after eating them. Most people with diabetes or prediabetes will experience similar blood sugar spikes from potato dishes like fries, baked potatoes or mashed potatoes.
While sweet potatoes raise blood glucose slightly less aggressively than white potatoes, they still cause significant spikes and should be avoided. A better substitute for potatoes at dinner is an avocado, which has little effect on blood sugar. A side salad with non-starchy veggies and protein is another excellent potato swap. The fiber, antioxidants, and nutrition from lettuce, tomatoes, cucumbers, and other salad ingredients make them a much healthier choice than a potato.
Ditch the Bun, Keep the Beef
Despite its association with unhealthy eating, the beef patty itself is not the problem when it comes to hamburgers. The real culprit is the refined carbohydrate-loaded bun, which causes blood sugar to skyrocket just like a potato. A plain hamburger patty with no bun has minimal impact on blood glucose.
For a satisfying burger experience without the blood sugar spike, try placing the patty between two lettuce leaves, portobello mushroom caps, or slices of tomato or avocado. Pairing it with a side salad or non-starchy veggies instead of fries provides a balanced, diabetes-friendly meal. Cheese, nuts, and other additions can make a “bunless” burger even more enjoyable.
Crunch on Pork Rinds or Nuts Instead of Chips
The crunchy satisfaction of potato chips makes them hard to give up. But with less than 1g of carbohydrates per serving, pork rinds deliver that satisfying crunch without affecting blood sugar. Nuts like almonds, walnuts and peanuts are another excellent chip substitute to quell snack cravings.
Even gas stations and convenience stores stock nuts and occasionally pork rinds for a quick diabetes-friendly snack. Just check labels and watch portions, as nuts are easy to overeat. For variety, roasted and seasoned chickpeas or snap peas dipped in nut butter also provide a hearty, crunchy snack.
Out with White Flour, In with Almond and Coconut Flour
Refined white flour wreaks havoc on blood sugar due to its high carbohydrate content. For those seeking to reverse diabetes, banishing white flour from the kitchen is a necessity.
Thankfully, replacing white flour with almond and coconut flour allows you to still enjoy baked goods. Almond flour has very few digestible carbs, while coconut flour has a bit more but still far less than wheat flour. Combining the two can help mimic the texture of regular flour in recipes. Check labels for “keto-friendly” flour that is typically a blend of the two. Using these nut and seed-based flours provides the taste and satisfaction of baked goods without the blood sugar rollercoaster.
Berries Instead of Bananas
Fruits are touted as an essential part of a healthy diet, but most contain high amounts of sugar and carbohydrates. While fruits like oranges, grapes, mangos and bananas taste delicious, they cause blood sugar spikes. Just two bananas can swiftly raise blood glucose levels.
The exception is berries! Strawberries, blueberries, blackberries and raspberries deliver sweetness with a much lower glycemic impact. Enjoying a few berries with some nuts or whipped cream makes a nutritious, diabetes-friendly dessert. Just watch your portions and avoid adding any sugary toppings. For an occasional treat, a small serving of berries can be part of a blood sugar stabilizing diet.
Bake with Alternative Flours for Low Carb Muffins
A blueberry muffin might seem like a healthier breakfast choice than a donut, but looks can be deceiving. Store-bought blueberry muffins are packed with 44g or more of carbohydrates thanks to their refined flour base and added sugars. They cause surges in blood glucose comparable to many dessert items.
Fortunately, you can make delicious muffins using almond and coconut flour as the base instead of white flour. Adding a few berries, nuts, and reduced-sugar sweeteners like erythritol creates a tasty, low glycemic alternative. These muffins won’t spike your blood sugar like traditional versions, letting you enjoy a satisfying breakfast treat. Customizing your own baked goods gives you control over the ingredients.
Indulge Guilt-Free with Sugar-Free Dark Chocolate Desserts
It may seem impossible to find satisfying sweet treats that won’t wreak havoc on blood sugar. But using the right ingredients allows you to craft delicious diabetic-friendly desserts to conquer those chocolate cravings.
Combining almond flour, coconut flour and unsweetened cocoa powder makes for a delightful chocolate cake base without spiking blood glucose. Adding a touch of non-nutritive sweetener like stevia and topping with a few berries, nuts, and whipped cream transforms it into a decadent yet diabetes-smart dessert. Be sure to check your blood sugar after eating to find the appropriate portion size. A few bites can be part of a healthy diet.
Enjoy the Rainbow: Veggies Instead of Pasta
Pasta, bread and rice may be diet staples, but their refined carbohydrates cause blood sugar spikes and inflammation. Eliminating these grain-based products is key for diabetes management, but the thought of never enjoying them again can be disheartening.
The good news is that vegetables can take center stage and provide comfort, satisfaction and variety to meals. Trying “zoodles” made from spiralizing zucchini into noodles is an easy pasta swap. Other vegetables like broccoli, cauliflower, cabbage and kohlrabi can also be rice substitutes. Roasting veggies brings out delicious flavors. Season them well and add healthy fats like olive oil or avocado. Veggies can be just as satisfying and comforting as pasta or rice without the blood sugar impact.
Embrace Healthy Fats for Flavor and Satiety
Low fat dieting led to the explosion of high-carb, low-fat products over the last few decades. Research now shows healthy fats are essential for balanced blood sugar and metabolism. But which fats are best? Focus on nutrient-dense sources like olive oil, avocado, nuts, seeds, eggs, full-fat dairy and fatty fish like salmon.
Avoid highly processed vegetable and seed oils which promote inflammation. Adding more healthy fats makes food more satisfying, curbs cravings, and helps manage portions and blood sugar response. Cook veggies in olive oil, top chicken with avocado, snack on nuts, and dress salads with oil-based vinaigrettes. Embracing healthy fats is a tasty way to manage diabetes.
Crafting a Sustainable Diabetes Diet for Life
Transitioning to any new diet presents challenges. But having delicious foods to enjoy makes sticking with changes much easier. The simple swaps covered in this article allow you to create satisfying diabetes-friendly meals for life. Testing alternative ingredients yourself is key to find the options that best support your body’s needs.
While hamburger patties and cucumbers may technically “do the job” for diabetes management, sustaining such a limited diet long-term is nearly impossible. Thankfully, the possibilities for dynamic flavors, textures and nutrition using low-carb ingredients are endless. There are hundreds more keto-friendly food options beyond what I detailed here. Search online for “keto” plus your favorite food to find recipes that don’t derail your diabetes goals.
Committing to a diabetes-crushing diet is much more achievable when it’s also delicious and enjoyable. If your current dietary patterns contributed to diabetes, making significant changes is crucial. But you don’t have to feel deprived in the process. Experiment, customize and find new favorites using these substitutions. With commitment and smart choices, managing blood sugar and reversing diabetes is within reach.
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