A dietitian with type 1 diabetes shares the 5 best ‘food swaps’ you eat to manage your blood sugar

more than 11% of Americans You have diabetes, which occurs when the pancreas does not produce enough insulin to regulate blood sugar levels.

As a dietitian who has lived with type 1 diabetes for over 30 years, I’ve found that having diabetes doesn’t mean you should completely stop eating what you enjoy. Managing your blood sugar is often about making small food swaps, or adding specific foods rather than eliminating them.

For example, you can still eat carbohydrates, but you also need to add protein, a small amount of healthy fats, and a lot of fiber. Proteins, fats, and fiber adjust how quickly food is digested, which helps balance blood sugar levels.

Here are the foods I eat — and the foods I try to cut back on — to help manage my diabetes:

1. Bean or vegetable based noodles

Turning vegetables into noodles with a spiralizer is a great way to increase your fiber and vitamin intake.

florgy | GT

Wheat-based pasta consists mostly of carbohydrates, and can lead to a spike in blood sugar if eaten in large amounts on its own.

Instead, I would choose Bean noodles Or vegan pasta. Turning vegetables (such as carrots, zucchini, and sweet potatoes) into noodles with a spiralizer is a great way to increase your fiber and vitamin intake.

If you choose to eat traditional pasta, whether it’s gluten-free or wheat-based, be sure to add plenty of protein and fiber to your plate. I recommend poultry, fatty fish like salmon, beans, and vegetables like cabbage, peppers, onions, and broccoli.

2. Chopped broccoli, zucchini or chickpeas

As an alternative to grain rice, try broccoli, mushrooms, zucchini, chickpeas, or cauliflower. These foods are high in fiber and gentle on your blood sugar.

Cavan pictures | GT

As an alternative to grain rice, try broccoli, mushrooms, zucchini, chickpeas, or cauliflower. These foods are high in fiber and gentle on your blood sugar.

Brown rice is a popular substitute for white rice in diabetes diet plans, but the carbohydrate amounts in both are pretty much the same. And the small amount of extra fiber you get from brown rice is usually not enough to significantly affect your blood sugar levels.

So, just like with pasta, when you want to enjoy some rice, just consider your portion size and stack of protein, fat, and fiber (for example, from nuts, vegetables, fish or beans).

3. Almond, coconut or oatmeal flour

To make Almond Butter Chocolate Chip Breakfast Bars, I use a mixture of ground oats (or oatmeal) and almond flour. This combo creates a flour that is more suitable for blood sugar and also gives you a wonderful fluffy texture!

Mary Ellen Phillips

4. Breakfast Cereal with Protein and Fiber

Breakfast cereal can affect your blood sugar if you’re not careful. Instead of choosing cereals with high amounts of added sugars, choose brands with more fiber and protein.

Photo ATU | GT

Breakfast cereal can affect your blood sugar if you’re not careful. Instead of choosing cereals with high amounts of added sugars, choose brands with more fiber and protein.

My recommendation for a high-fiber, low-sugar option: bran flakes. With about five grams of fiber per serving, this cereal contains 19 grams of net carbs per 3/4 cup, making it lower in carbs than many breakfast cereals.

Bonus: The added fiber is beneficial for digestive health, heart health, and weight management.

5. Low-sugar fruits

Berries are delicious and low in sugar too.

Victoria Vinicava | twenty 20

Here are the best foods to feed kids, according to a Harvard brain expert

Leave a Comment