Eating healthy is one of the cornerstones of managing diabetes. Despite what many people believe, this doesn’t mean you have to give up everything you enjoy eating. Nor does it mean introducing a whole bunch of new foods you have never tried. Substituting healthier alternatives for diabetes meal planning can go a long way to helping you continue enjoying some of your favorite foods. Despite the fact that they are considered healthier alternatives, it's important to keep in mind portion sizes, so that the calories per serving are appropriate for your meal plan.
Choosing foods with higher fibre content can help with blood sugar control; while foods lower in fat can help improve cholesterol levels and assist with weight management and foods lower in sodium can help you manage your blood pressure. In the “Choose this” columns below are foods that are higher in fibre, or lower in sugar, fat or sodium than the alternative choices in the “Instead of this” columns. Experimenting with some of the healthier options is the way to find out if you’ll actually miss the food that was replaced. You may be surprised to discover that you actually prefer the healthier option!
Grains and Starches:
Choose this:
|
Instead of this:
|
| Whole grain or rye bread |
White bread |
| Sweet potato |
White potato or French fries |
| Brown rice or basmati rice |
Short grain rice |
| Whole-grain cereals with no added sugar |
Cereals made with processed grains and added sugar |
| Barley, bulgur, quinoa |
Pasta or rice |
| Corn or whole wheat tortilla |
White flour tortilla |
Vegetables:
Choose this:
|
Instead of this:
|
| Fresh vegetables- raw, steamed, roasted, or grilled |
Vegetables cooked with added butter or cheese sauce |
| Frozen vegetables, lightly steamed |
Canned vegetables |
Fruits:
Choose this:
|
Instead of this:
|
| Fresh fruit |
Fruit juice |
| No-sugar-added applesauce |
Sweetened applesauce |
| Frozen fruit or fruit canned in fruit juice |
Canned fruit with heavy sugar syrup |
Protein:
Choose this:
|
Instead of this:
|
| Egg whites |
Whole eggs |
| Lower-fat cuts of meat, such as sirloin |
Higher-fat cuts of meat |
| Roast turkey or chicken |
Cold cuts or lunch meats |
| Ground turkey |
Ground beef |
| Low-fat cheeses (less than 20% M.F.) |
Regular cheeses (more than 20% M.F.) |
| Skinless chicken or turkey breast |
Chicken or turkey with skin |
| Salmon, trout, mackerel – baked or steamed |
Battered fried fish |
| Lentils or legumes (chick peas, kidney beans) for taco filling or pasta sauce |
Ground beef |
Milk and Alternatives:
Choose this:
|
Instead of this:
|
| 1% or skim milk |
Whole or 2% milk |
| Low-fat yogurt (less than 2% M.F.) |
Yogurt with more than 4% M.F. |
Fats and Oils:
Choose this:
|
Instead of this:
|
| Non-hydrogenated margarine |
Hydrogenated or “hard” margarine, butter |
| Low fat sour cream on baked potato |
Butter or regular sour cream on baked potato |
| Olive oil or canola oil |
Butter or vegetable oil for cooking; use olive oil for dipping bread instead of adding butter to bread |
Snacks and Sweets:
Choose this:
|
Instead of this:
|
| Water, unflavored or flavored soda water |
Regular pop |
| Air-popped or “light” microwave popcorn |
Potato chips or pretzels |
| Sugar-free gelatin dessert or pudding |
Ice cream |
| Sugar-free or “light” hot chocolate |
Chocolate bar |
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