Having diabetes doesn’t mean a life without pizza, burgers or desserts. You just have to make smart choices. Our experts reveal how simple food swaps will make your diet as delicious as it is healthy. Plus, how much do you know about diabetes? Take our quiz to find out...
You’re counting carbs, snubbing sugar and watching calories. But does that mean eliminating delectable treats and fun food from your diet?
No, say nutritionists and diabetes experts. Cleverly swapped ingredients and a dollop of open-mindedness can keep fave foods on your table.
“There’s a lot of misinformation out there,” says nutritionist and certified diabetes educator Amy Stephens, M.S., R.D.
Everything’s on the menu – in moderation, she says. Portion sizes matter as much as food ingredients, if not more.
But if you want more than a couple bites of a “forbidden” treat, you’ll need clever substitutes, Stephens says.
Here are 10 healthy trades, so you can satisfy cravings and control carbs, fat and sugar at the same time.
1. Pizza upgrade
Pizza is heavenly: loaded with cheese, tomato sauce, topped with pepperoni, olives and more. Not so great is the saturated fat, carb-heavy crust and sugary sauce.
But don’t give it up; upgrade instead.
Start with whole-wheat pitas, which have more fiber and vitamins than regular pizza crust. Spread on your favorite no-sugar-added tomato sauce and add shredded part-skim mozzarella and favorite toppings (if you use meat, choose the leanest kind). Heat until the cheese melts, but make sure the pita doesn’t burn.
“It [still] tastes great when topped with half-fat cheese, turkey sausage and seasonings,” Stephens says.
If you prefer following specific recipes, try our Fennel & Chicken Flatbread.
2. Shake shake-down
Most fast-food smoothies and shakes are overloaded with sugar and saturated fat, but a healthier concoction is as close as your blender, Stephens says.
Whip up this vitamin-packed drink in minutes:
Half a banana, peeled and cut into chunks
1/2 cup strawberries (or other berries)
1/4 cup nonfat milk powder
1/4 cup no-sugar-added apple juice
3 packets sugar-free sweetener (if desired)
1 cup crushed ice
Blend ingredients on high, and you have a cool drink packed with 230 milligrams of calcium, but only 36 grams of carbohydrates and 169 calories.
3. Make a better burger
Craving this hearty, all-American staple? Then choose a smart alternative to the standard calorie-, fat- and cholesterol-laden beef bomb.
Start with very lean beef or turkey, Ashare advises. (Check the label – ground turkey isn’t always low in fat, she warns.) Or go for fish.
“For a new, healthy twist on burgers, opt for wild salmon or ahi tuna burger,” Ashare says.
Another guilt-free alternative: portobello mushrooms. The hefty mushroom – easy to find in health-food markets and some supermarkets – has a meaty appearance and texture that makes it a good substitute for an all-beef patty, Stephens says.
Enjoy your burger bunless – crisp lettuce makes a great wrap – or on a thin, 100-calorie whole-grain sandwich bun.
Love the toppings? “Lettuce, sliced tomatoes, onions, mustard and other veggie toppings can be added freely,” Ashare says.
Try our Mediterranean Portobello Burger.
4. Get a taste of chocolate
Chocolate-covered strawberries are a romantic treat – and you can have some if you make them at home. The only difference between store-bought and a healthier version is one ingredient: sugar.
Here’s how to make them:
1. Begin with fresh, ripe strawberries (or any other fruits or nuts) and pop them in the freezer for 30 minutes to firm them up.
2. Melt good-quality, unsweetened chocolate in a double boiler, whisking in a just a little cream, hot water and Stevia or Splenda to taste.
3. Remove fruit from the freezer, dip them in the chocolate (using a fork, slotted spoon or tongs), and spread on wax paper to harden.
Like many favorites, these are fine in moderation, says Joyce Houston, R.D., the former public-health nutritionist for Humboldt County, Calif. Work with a nutritionist to figure out what quantity is right for you, she says, since diabetics have varying blood-glucose responses to sweets.
5. Try sweet-potato “fries”
Here’s a healthier alternative to golden, greasy French fries. Use sweet potatoes instead of regular potatoes, says Stephanie Dunbar, director of nutrition and clinical affairs at the American Diabetes Association.
Your body digests them more slowly, and they have less of an impact on blood sugar levels.
Here’s how to make them:
1. Wash sweet potatoes thoroughly, and leave the skin on for extra fiber and nutrients.
2. Cut them into fry-shaped slices.
3. With one tablespoon of sunflower, safflower or canola oil on both palms, rub all the slices thoroughly and bake them in an oven until browned on the outside and soft on the inside.
For more specific instructions on how to bake these fries, check out our Oven Fries for Two.
6. A smarter sandwich
Need a thick schmear of creamy on your sandwiches? Meet nature’s mayonnaise: avocado.
Instead of egg-and oil-loaded mayo, spread a quarter of a ripe avocado on the bread. You’ll get plenty of flavor, extra fiber and potassium, which helps preserve a normal balance between the body’s cells and fluids.
Avocados are also a great source of monounsaturated fats, and they lower cholesterol levels, says registered dietitian Jackie Mills, who develops recipes for health-advocacy organizations.
Low-fat or nonfat yogurt is another healthy mayo substitute in a tuna-salad sandwich, and can serve as sour cream in virtually any recipe.
7. Say “cheese”
You may love cheese, but diabetics, at risk for heart disease, are often told to avoid it because of its high saturated fat content.
Still, “people with diabetes can eat cheese,” says Mills, but as a garnish, not a main course.
Just a touch of highly flavored cheeses, such as feta, goat, Parmesan or extra-sharp cheddar can perk up salads, vegetables and whole grains.
Also, look for reduced-fat versions – they’re easier to find and better-tasting than they used to be.
8. Terrific tacos
Mexican food has a bad rap as fattening. But it’s fine for diabetics – if you keep it light, Ashare says.
“As long as you avoid or use sparingly the heavy toppings like cheese, sour cream and guacamole, Mexican food can actually be very healthy,” Ashare says.
Instead, add low-fat Greek yogurt, a few slices of ripe avocado, and just a bit of low-fat cheese. Small corn tortillas will give you more fiber and less fat than the flour variety. Buy the leanest meat, use whole black or pinto beans, and pile on the fresh vegetables. And to cut down on cooking oil, use a nonstick pan.
Try our Charred Tomato & Chicken Tacos, which are big on flavor but low in calories, carbs and fat.
9. Have a rice day
Where rice is concerned, darker is better. Brown rice is an excellent source of magnesium, iron, selenium, manganese, B vitamins and fiber. White rice, on the other hand, is brown rice stripped of its essential nutrients.
Then there’s black rice, which is rich in fiber and iron, and the dark color (it turns deep purple when cooked) indicates anthocyanins – healthful chemicals also found in purple fruit that may help regulate blood-sugar levels.
Another healthy choice: quinoa, a South American grain that has – among other benefits – as much as 20% protein. It can taste bland, so boost the flavor by adding herbs such as parsley and basil, or cook it in chicken broth, Stephens advises.
Our Quinoa with Latin Flavors is a tasty way to enjoy this versatile grain.
10. PB&J redo
Think your peanut butter and jelly sandwiches days are behind you? You can have them, but without the sugary jam.
Start with sprouted-wheat bread, which has a hearty texture and less impact on blood sugar levels than other varieties, says Jennie Brand-Miller, Ph.D., a co-author of The New Glucose Revolution (Da Capo Press).
Lightly spread reduced-fat, low-sugar peanut butter on the insides of two slices of bread. Then add sliced sweet, fresh fruit, such as bananas or strawberries, in place of the jam.
Miss jam? Make some naturally sweet apple spread instead:
1. Core and chop up sweet, crisp apples (such as McIntosh, Jonagold or Fuji) and transfer to a large pot. Cook in about an inch of water or apple cider until soft.
2. Then puree them in a food processor and return to the pot. Add cinnamon, cloves, ginger and allspice. Bring the mixture to a boil, reduce heat, and simmer until thickened.
3. Refrigerated leftover spread in airtight containers should keep for up to two months.
For more diabetes diet ideas and tips, visit our Diabetes Healthy Eating Guide.
How Much Do You Know About Diabetes?
In the United States alone, 23.6 million people have diabetes. And 5.6 million of them don’t even know it. Unfortunately, misinformation about diabetes is rampant – and mixing up the facts about this disease can have dire consequences.
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