7 Diabetes Food Swaps Anyone Who Wants To Lose Weight Should Know
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.
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.
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!
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.
Tips courtesy of Pharma Dynamics and Cooking from the Heart 3 by Heleen Meyer and Ashleigh Badham-Thornhill.