Food replacements for diabetics

If you want something a little more sweet, try adding freshly-cut citrus or frozen berries. Frozen Fruit instead of Frozen Treats Jocelyn Hsu Instead of a frozen treat laden with sugar, pop some berries in the freezer and munch on them for dessert. Frozen berries have the sweetness of popsicles or ice cream, while still giving you that frozen fix. Then, add in any spices to liven up the dressing. My go-to is Greek yogurt, old-fashioned mustard, Dijon mustard, salt, pepper, and oregano.

Almond Milk instead of Skim Milk Alex Frank Although you won't get the same protein hit, using unsweetened almond milk instead of skim milk may help if you want a milk alternative that is lower in sugar. Some store-bought almond milks can be high in added sugars, so make sure you get the unsweetened kind. If you have some time, making your own almond milk can be the best, and most fun, option. Spoon Tip: Use almond milk in your scrambled eggs for a super creamy texture.

Sliced Vegetables instead of Chips Christin Urso Oven roasted or raw vegetables are a great alternative to chips. Veggies are a crunchy snack like potato chips, but they're a much healthier choice. You can even roast your own kale chips if you like a lot of crunch. Spaghetti Squash instead of Pasta Lora Maghen Spaghetti squash has a similar consistency to pasta noodles, but with less sugar, making it a great alternative.

If you have a spiralizer, other vegetables like butternut squash also work as a pasta noodle replacement. Cinnamon instead of Sugar Emily Hu If you're trying to quit putting sugar in your morning coffee or oatmeal, try adding a little bit of cinnamon instead. Cinnamon has a sweet taste and is known to help with blood sugar control. If you're looking for something crunchy, but want something a little healthier, consider going for sunflower seeds or chopped almonds that provide an added dose of protein.

Cauliflower instead of Rice Kristine Mahan If you want to cut back on your rice intake, try making cauliflower rice by steaming cauliflower for minutes, and then chopping it in a food processor until it starts to look like rice. This option is a great side dish to any meal, not to mention delicious. Managing blood sugar is often more about making small food swaps, or adding, rather than eliminating, certain foods. For example, you can still eat carbs, but you also need to add protein, a small amount of healthy fats and plenty of fiber.

Protein, fat and fiber all moderate how quickly food is digested, which is helpful in balancing 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-based or vegetable pasta Turning vegetables into noodles using a spiralizer is a great way to increase your fiber and vitamin intake.

Floortje Getty Wheat-based pasta is mostly carbohydrates, and it can lead to a blood sugar spike if eaten in large portions on its own. Instead, I'll opt for bean-based pasta or a vegetable pasta. Turning vegetables e. If you do choose to eat traditional pasta, whether it's gluten-free or wheat-based, be sure to add lots of protein and fiber to your dish.

I recommend poultry, fatty fish like salmon and beans, and vegetables like kale, peppers, onions and broccoli. Riced broccoli, zucchini or chickpeas As a substitute for grain rice, try riced broccoli, mushrooms, zucchini, chickpeas or cauliflower.

These are fiber-rich and gentler on blood sugar. Cavan Images Getty As a substitute for grain rice, try riced broccoli, mushrooms, zucchini, chickpeas or cauliflower. Brown rice is a common substitute for white rice in diabetes diet plans, but the carbohydrate amounts in both are actually pretty similar. And the small amount of additional fiber you get from brown rice isn't typically enough to have a significant impact on blood sugar levels.

So, just as with pasta, when you want to enjoy some rice, just be mindful of your portion size and pile on the protein, fat and fiber e. Almond, coconut or oat flour To make these chocolate chip almond butter breakfast bars, I use a combination of ground up oats or oat flour and almond flour. This combo creates a more blood sugar-friendly flour that also gives a great fluffy texture!

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It can also help you lose weight if you need too and, if you've been diagnosed with prediabetes, decrease your risk of type 2 diabetes. Start here: Set aside time to prep ingredients for multiple meals to come. On a weekend day, cook a few proteins that'll keep in the fridge for simple meal assembly when you feel like you're too busy to cook—a half-dozen hardboiled eggs, a pot of beans, a few roasted chicken breasts.

You can also cut up fresh veggies like carrots and bell peppers and store them in mason jars to toss into salads or dip into hummus. The bran delivers fiber, while the germ offers fatty acids and vitamins. Whole grains, on the other hand, keep the entire grain intact. My go-to is Greek yogurt, old-fashioned mustard, Dijon mustard, salt, pepper, and oregano.

Almond Milk instead of Skim Milk Alex Frank Although you won't get the same protein hit, using unsweetened almond milk instead of skim milk may help if you want a milk alternative that is lower in sugar. Some store-bought almond milks can be high in added sugars, so make sure you get the unsweetened kind. If you have some time, making your own almond milk can be the best, and most fun, option.

Spoon Tip: Use almond milk in your scrambled eggs for a super creamy texture. Sliced Vegetables instead of Chips Christin Urso Oven roasted or raw vegetables are a great alternative to chips. Veggies are a crunchy snack like potato chips, but they're a much healthier choice. You can even roast your own kale chips if you like a lot of crunch. Spaghetti Squash instead of Pasta Lora Maghen Spaghetti squash has a similar consistency to pasta noodles, but with less sugar, making it a great alternative.

If you have a spiralizer, other vegetables like butternut squash also work as a pasta noodle replacement. Cinnamon instead of Sugar Emily Hu If you're trying to quit putting sugar in your morning coffee or oatmeal, try adding a little bit of cinnamon instead.

Cinnamon has a sweet taste and is known to help with blood sugar control. If you're looking for something crunchy, but want something a little healthier, consider going for sunflower seeds or chopped almonds that provide an added dose of protein. Cauliflower instead of Rice Kristine Mahan If you want to cut back on your rice intake, try making cauliflower rice by steaming cauliflower for minutes, and then chopping it in a food processor until it starts to look like rice. This option is a great side dish to any meal, not to mention delicious.

Powdered Nut Butter instead of Regular Nut Butter Julia Gilman Even though calories aren't a bad thing , it can be easy to overdo it when it comes to high-calorie foods like nut butters. If you often find yourself overdoing it on the nut butters, powdered nut butter is an incredibly versatile and lower calorie substitute, and it tastes just as good as the regular stuff. Nutritional Yeast instead of Cheese Sarah Silbiger Again, it can be easy to overdo it when it comes to higher fat foods.

Nutritional yeast offers the cheesy flavor I often crave while being lower in fat than actual cheese.

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