When you’re diagnosed with diabetes, one thing becomes clear very fast: Your diet must undergo some serious changes, which can be overwhelming and challenging, especially in the beginning. Every diabetic knows that a high-carb, high-sugar, high-sodium diet is a big no-no, which can make you feel as though everything is off limits, but that’s not true. With these simple changes, you’ll find that you can manage and even conquer your diabetes!
1. Swap out white rice for brown rice.
Anything that contains white flour (white rice, pasta and bread) acts as sugar and once your body begins to digest those “white” carbs, it interferes with your glucose levels. Even if you don’t have diabetes, the following nutritional benefits are enough to make you want to ditch white carbs for good. Brown rice has more fiber, zinc, magnesium, selenium and folate than its white counterpart.
2. Swap out red meat for fish.
Yes, steaks and hamburgers can be incredibly delicious, but they’re also part of the red meat family. Red meat is high in calories and saturated fat, which can cause inflammation. It also increases your risk for heart disease. Fish, on the other hand, is high in omega-3 fatty acids, which can improve your overall heart health. Go fish!
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3. Swap out fried foods for baked foods.
Do you deep fry your fish, chicken, and french fries most of the time? Why not try popping these foods in the oven instead? If you’re a diabetic, avoiding greasy, fried foods is a must, especially if you have type 2 diabetes. Why? Deep-fried, starchy foods can cause your blood glucose levels and LDL a.k.a. “bad” cholesterol to rise. Not good!
4. Swap out butter for canola oil.
Also high in saturated fat, butter isn’t the only way to ensure that your favorite dishes come out perfect. Canola oil fulfills the same purpose – only it’s much lower in saturated fat, sodium and cholesterol. What’s not to love about that?
5. Swap out creamy salad dressing for homemade dressing.
Most salad dressings are loaded with sugar, sodium and extra calories, so why not make your own? Just whip up some extra virgin olive oil, vinegar (balsamic, rice or champagne) in a bowl, add some herbs and freshly-squeezed lime, lemon or orange juice, and you’re good to go!
6. Swap out whole milk and cheese for reduced-fat milk and cheese.
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Skim milk, 1-2 percent milk and reduced-fat cheese contains less saturated fat, which decreases your risk for heart disease while lowering your bad cholesterol at the same time.
7. Swap out sodas and fruit juices for water.
Loaded with sugar and empty calories, sodas, sports drinks and fruit juices cause your blood glucose levels to rise, so opt for water instead. If you’re not a fan of H2O, try adding a few wedges of lemon or lime to your water for a little added flavor.
Visit the BlackDoctor.org Living with Diabetes center for more articles.
