When Mike was diagnosed with diabetes, one of the first things his doctor made him do was to visit a nutritionist. He knew that his diet of white bread, pasta and sodas was going to have to change and he was fearful that a life of bland and tasteless food was in his future. However, he was surprised to find that he had tasty and interesting choices that would replace his simple carbohydrate choices.
Most people have the same reaction as Mike did. You know that it’s important to reduce simple carbohydrates, but it’s a mistake to think that you’re stuck with steamed vegetables and broiled protein at every meal. Instead, there are some simple – and tasty – swaps that you can make that will leave you feeling satisfied with your food choices.
1. Get rid of juices and eat the fruits
Although high in natural sugars, most fruits don’t affect blood sugar levels as much as fruit juices. This is because the fiber in the fruit (such as the orange pulp or the apple skin) helps to slow the release of sugars into the body. Plus – most so-called fruit juices aren’t 100% juice. They contain added sugars, artificial colors, and preservatives.
2. Get rid of the white and eat the brown
This is the rule for any rice, grain or flour product. White flours and white rice have the all-important bran removed. Yet the bran is not only the most nutritious part of the grain, it also helps to keep the blood sugar level on an even keel. Look for the words “whole grain” or “stone ground whole grain” on the labels to find those that contain what you’re looking for.
3. Get rid of creamy salad dressings and use balsamic vinegar
Unfortunately, most creamy salad dressings contain high levels of sugars and high levels of salts. Instead of choosing these dressings, use a simple dressing made of balsamic vinegar, a small amount of cold-pressed olive oil and some fresh herbs. It is a change from what you’re used to, but it is extremely tasty!
4. Get rid of ice cream and eat whipped frozen bananas
Ice Cream!!! Yummy, delicious and oh-so-bad for sugar levels. Believe it or not - a frozen banana is the next best thing. Simply freeze bananas without the skin. When ready for a creamy and delicious frozen treat, pop the frozen banana in a food processor and whip to perfection. Top with some sliced almonds for some an extra dose of protein.
5. Get rid of boxed cereal and eat steel-cut oatmeal
Unfortunately, most boxed cereal is really unhealthy. They contain added sugars, artificial colorings, and artificial preservatives and are usually made from highly processed wheat or corn flours. This makes most cereal a poor dietary choice. Steel-cut oatmeal is a much better choice. It can be made in the Crockpot overnight for easy access in the morning. Simply add some cinnamon, milk and butter and top with just a tad bit of honey in the morning.
6. Get rid of a large plate and use a small one
Weight loss is one of the best ways to control blood sugar levels. Simply reducing the amount you eat at every serving will make a huge difference in your weight and your health!