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Healthy replacement foods for diabetics

healthy replacements for diabetics

We all know the kind of food we should be eating… Plenty of fresh vegetables, healthy fats, protein and limited carbs. That’s the ideal diabetic diet. But sometimes our diets are so far from the ideal that it’s hard to know where to start.

Diabetic diet replacements

It can help to ease into a healthy diabetic diet slowly so that it becomes sustainable: part of a new lifestyle rather than a diet that can be picked up and put down. One way of doing this is to look at the foods we’re eating that we know are wrong for us, and instead of cutting them out completely (which is sometimes too difficult), replace them with healthier options.

Instead of thisTry this
Cordials and cold drinksSugar-free cordials and cold drinks.  Water with sliced berries or lemon for flavour.
Jams and marmaladeTry sugar-free alternatives.
GranolaHomemade seed and nut granola
Fruit juiceSparkling water with sliced lemon, mint or sliced strawberries.
Fruit, canned in syrupDon’t buy canned fruit – it’s loaded with sugar.
DessertsGrilled nectarines make a healthy dessert.
Make your own ice cream with cream cheese, almond milk, sugar-free sweetener and cocoa powder.
Flavoured milkUse cocoa, milk and sugar-free sweetener for a delicious hot chocolate.
Sweetened yoghurtPlain yoghurt with a few berries or granadilla
Energy bars and granola bars  Homemade trail mix (no dried fruit)
High-fibre crackers with peanut butter.
RusksLow-sugar rusks.
MuffinsHomemade muffins with grated carrots and almond or coconut flour
White breadFirst choice is Banting bread. Or at least switch to wholewheat or seed bread and limit your intake to 1 to 2 slices a day.
White pasta or riceWholewheat pasta or brown rice
Plain maize mealMaize meal with lentils, or samp and beans
High-energy, low-fibre snacksHomemade popcorn
Mash or potatoes without skinCauliflower mash or roasted turnips
Breakfast cereal without fibreHomemade seed and nut granola

Do you have any other foods you’d like to replace with something healthier? Let us know!

Photo by Wouter Meijering on Unsplash

Published inFoodJust Diagnosed

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7 Comments

  1. Shireen Shireen

    I am struggling with potatoes,

    • Linda Ferns Linda Ferns

      Potatoes are VERY HIGH IN CARBS!!!! Swap mash potato for Cauliflower mash or roast potatoes with roasted turnips

      • An excellent suggestion, thank you Linda. I’ve adjusted the list.

  2. Cynthia Cynthia

    Sourdough bread better than other breads?

    • Hi Cynthia,
      Sourdough bread isn’t noticeably better than other breads, no… Particularly if it’s made with white (refined) flour. Your best bet is wholewheat / wholegrain / low GI bread or replacing the bread with green veggies (best bet!)

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