7 Diabetes Food Swaps Anyone Who Wants To Lose Weight Should Know


Karomaza |

By Amy Rankin; image from

These easy swaps will change your life…

It’s International Diabetes Month, so we’re taking a close look at our diets. Here are some easy healthy food swaps to make when you hit the grocery store, which can also help prevent diabetes.

1. Buy sweet potatoes over regular potatoes

Sweet potatoes are lower in carbs and have more fibre and more vitamin A and C than white potatoes.

Watch: 5 Toast Toppings To Get You Through The Avo Drought

2. Choose brown rice over white rice

The side hulls and brans provide “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fibre and potassium. For those trying to lose weight or those suffering from diabetes, brown rice can prove a healthful staple given its low-glycaemic rating which helps reduce insulin spikes.

3. Buy oats and ditch boxed cereals and muesli

Oats comes with no added sugar, unlike many cereals and muesli.

Watch: Exactly How To Use Eggs To Lose That Extra Weight

4. Buy lentils or legumes and ditch pasta or pap

Lentils help to reduce blood cholesterol since it contains high levels of soluble fibre. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.

5. Buy seasonal fruit and ditch sweets and chocolate

Real sugar versus refined sugar. It’s a no-brainer really!

Watch: “I’m A Nutritionist And This Is The Eating Secret I Swear By For Clear Skin And Less Bloating”

6. Buy raw, unsalted nuts and ditch chips

Salt is known to increase your bad cholesterol. It’s an easy way to lower it.

7. Choose a low-GI sandwich (avo or hummus) over cheese and jam on white bread

Monounsaturated fat is better for your heart.

These are officially the 8 best teas for your health. Plus: 6 regular foods you probably didn’t know could shrink your tummy.

Tips courtesy of Pharma Dynamics and Cooking from the Heart 3 by Heleen Meyer and Ashleigh Badham-Thornhill.

Watch ON: Diabetes Diet Advice Health Health Advice Weight Loss Weight Loss Tips