Living with prediabetes or diabetes calls for great care while planning your daily diet. You need to keep your blood sugar in check by watching closely which foods you eat and how they affect your body. You need to stay away from sweets and sugary foods or eat them in moderation. One of the most challenging things you may experience while living with diabetes or prediabetes is eliminating your favourite foods. Fortunately, learning healthy substitutes for your favourite foods can help you enjoy the great taste and keep your sugar levels in check. Swapping nutritious foods, which are low in sugar, for your favourite delicacies, which may elevate your blood glucose levels, can help you manage your diabetes naturally. Managing diabetes naturally helps avoid potential health hazards. So, if you are wondering which healthy foods you should swap and include in your diet chart for diabetic patients, think no further. Check out the list of healthy diabetic food swaps that you can include in your diabetic diet plan.
14 Healthy Diabetic Food Swaps That Help You Keep Blood Sugar in Check:
Almond Milk as a substitute for Skim Milk:
When you are struggling to keep your diabetes in check, opt for unsweetened almond milk instead of skim milk in your diabetic diet plan. Although you may not receive the same quantity of protein, it is a healthy low-in-sugar alternative for diabetic individuals. Certain store-bought almond milk might have added sugar, so, ensure that you go for unsweetened almond milk. You may make your almond milk. Prepare your breakfast by using almond milk in scrambled eggs and savour the healthy, creamy delicacy.
- Sliced Vegetables instead of Chips:
Roasted or fresh raw vegetables or salads are nutritious alternatives to chips. These veggies are as crunchy as potato chips. Moreover, these vegetables are a way to healthier option than chips. You may also roast kale chips. These sliced or roasted vegetables are the best choices suitable for an Indian diet chart for diabetic patients when managing diabetes.
Cinnamon for Sugar:
If you are trying hard to quit adding sugar to your morning tea or breakfast, opt for some cinnamon. Cinnamon is a great alternative to sugar and imparts a sweet flavour to your morning tea or coffee or oatmeal. Additionally, cinnamon also helps you keep your blood glucose level in check. So, cinnamon can be an apt element of the diet chart for diabetic patients.
Homemade Iced Tea in place of Juice:
Instead of drinking sugar-rich juice or teas with added sugar, make your tea by steeping it in a large pot, storing it in a refrigerator, and drinking it at your convenience. You may add fruit for a little extra punch or flavour and enjoy sipping the healthy sugar-free tea. Such a homemade iced tea is a great swap when dealing with diabetes.
Frozen, Fresh Fruit in place of Frozen Packaged Foods:
You might find it easy and delicious to relish frozen foods that you buy from stores. However, these foods are loaded with sugar. Instead of buying such preserved, frozen treats, grab a fruit from your freezer. You may munch on an apple or pop some fresh cherries. If you are eating frozen berries or adding them to your dessert, you will enjoy the natural sweetness of the berries while relishing the frozen fruit. Also, such a healthy substitute will avoid the elevation in your blood sugar levels.
Unsweetened Greek Yoghurt for Creamy Salad Dressing:
If you love savouring creamy salad dressing but wish to have it low in sugar, go for unsweetened Greek yoghurt and mustard as a base. You may garnish it with some spices to flavour it. Unsweetened Greek yoghurt, mustard, oregano, pepper, and a little salt can make it a sugar-free, tasty, and healthy salad dressing. So, include them in your diet plan for diabetes.
Spaghetti Squash in place of Pasta:
Spaghetti squash is a great low-in-sugar option for pasta noodles. It has a consistency similar to that of pasta noodles. If you have a spiralizer at home, you may use nutritious vegetables, such as butternut squash or any other suitable vegetable, to make a healthy replacement for pasta noodles to manage your sugar levels and get a nutritional boost.
Nuts and Seeds in place of Crunchy Salad Toppers:
Several people love crunchy salad toppings, such as pita chips and noodles, which are not healthy choices for diabetic individuals. If you are working to manage your blood glucose levels and looking for crunchy salad toppings, go for healthier options such as chopped almonds or sunflower seeds. Seeds and nuts not only help you keep your blood sugar in check but also deliver a healthy dose of protein to your body. So, incorporate them into your dietary plan for diabetics.
Have Cauliflower in place of Rice:
Eating rice can elevate your blood sugar levels. So, if you are planning to cut back on your intake of rice while managing diabetes, you opt for cauliflower. Steam a fresh cauliflower for 6 to 8 minutes and chop it in a food processor till it appears like rice. You will love relishing it, and, it also helps prevent a spike in your blood glucose level.
Opt for Lettuce or Mushroom instead of Bread:
You may swap bread out for mushrooms or lettuce when making efforts to keep your blood sugar in check. Having lettuce and mushrooms in your meals not just prevents the rise in your blood sugar but also offers you an extra serving of vegetables. So, add these nutritious vegetables to your best diet for diabetics plan.
Cacao Powder in place of Sprinkles:
You may choose to use cacao powder instead of sprinkles which are laden with sugar. Cacao powder is not only low in sugar but also quite nutritious. It has plenty of minerals, such as selenium, manganese, magnesium, and chromium. So, garnish your desserts with cacao powder or nibs when following a diabetic diet plan.
Olive Oil and Spices in place of Butter:
When following a diet plan for diabetes, you may use olive oil in place of butter. This ensures you receive healthier fats. Olive oil provides you with a good dose of unsaturated (healthy) fats. For a flavourful punch, add paprika or oregano to your culinary delights.
Powdered Nut Butter as a Substitute for Regular Nut Butter:
When eating foods rich in calories, such as nut butter, you may end up consuming excess calories. When following a diet chart for diabetic patients, prefer powdered nut butter instead of regular nut butter. Powdered nut butter is highly versatile and, more importantly, a low-calorie option. Also, it imparts a great taste to whichever delicacies you add it to.
Chamomile Tea for Regular Tea:
Chamomile Tea is a great option for diabetic individuals, as it helps manage blood glucose levels. Regular consumption of this herbal tea is more effective. It is also known for its antioxidant and anti-cancerous properties. So, add chamomile tea to your Indian diet chart for diabetic patients. Instead of a post-dinner cocktail, drink a cup of freshly brewed chamomile tea. You may add a slice of lemon to enrich it with vitamin C and great flavour.
So, if you are struggling to keep your blood sugar in check, opt for these healthy diabetic food swaps. Consulting certified nutritionists, such as health experts at Health Total, can help you receive a customised diabetic diet plan comprising the right healthy nutritious foods to manage your blood glucose levels. Our diet chart for diabetic patients not only helps you manage your blood sugar but also nourishes you with all essential nutrients, manages your weight, improves your immunity, and helps avoid potential health risks. So, be quick, get in touch with us at Health Total, and keep your blood sugar levels in check with our personalized diet plan for diabetes.
Sign up for a FREE consultation with Health Total experts to get more tips on managing your sugar levels with diet or for managing any other health condition. Call toll-free at 1-800-843-0206 and book an appointment!