Easy Food Swaps for Healthy Eating with Diabetes

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Easy Food Swaps for Diabetes

When you have diabetes, making healthy food choices can go a long way in helping you manage your blood sugar levels. Registered dietitian-nutritionist Aubrey Phelps says it's a good idea to swap out the foods that aren’t the best for blood sugar management for some more diabetes-friendly options. Here’s what she suggests.

Regular soda packs a huge hit of simple sugars that are sure to spike blood sugar. And, while diet soda doesn't have sugar, it still conditions you to crave sweet things — and the artificial sweeteners may have a negative impact on the gut microbiome, says Phelps. A great substitute would be some of the more naturally sweetened soda substitutes like Olipop and Poppi, both of which also contain high amounts of prebiotic fiber to support gut health and slow blood sugar rising. There are also kombuchas that offer a cola flavor if you want to try another carbonated beverage without the sugar spike.

Dried fruit isn’t necessarily a blood sugar-friendly choice. While fruit is full of fiber and micronutrients, the dried form packs a much bigger calorie and carb punch. That’s because the water has been removed and without it, you don't feel full as fast. Instead of dried, opt for fresh fruit. If you do go for dried, look for an option with no added sugar and pair it with a good protein source like cheese, beef jerky, or some cottage cheese.

Plain toast isn’t a balanced breakfast — it’s all carbs. First, swap your refined white bread for whole grain bread. The added fiber slows blood sugar rising and you'll be getting a lot more nutrients, too. But the real key is to add some lean protein and healthy fat. Top your toast with no-sugar-added peanut butter and hemp seeds, or mashed avocado and turkey, or 2 eggs.

Milk chocolate has a relatively high sugar content and a low micronutrient content. A better option would be dark chocolate with at least 60 to 65% cacao. Better yet? Pair your dark chocolate with a fiber-filled option like fresh berries, or some protein and fat, like almonds or cashews.

Flavored yogurt tends to have a lot of added sugar — especially the low-fat options, to compensate for the loss of richness. Instead, first opt for plain Greek yogurt, which has a lot more protein and fewer carbs to start. Then, for sweetness, dice or puree fresh or frozen fruit and mix it in. One of Phelps’s favorite combos is a few diced strawberries, pomegranate seeds, pistachios, and a sprinkle of dark chocolate chips. Give it a try!