Despite what you might imagine, managing type 2 diabetes isn’t about adopting a strict, limited diet and it doesn’t mean you no longer get to enjoy flavorful foods. In fact, it’s really about learning what works best for your body. And fairly often, you can actually just swap a food that works well for your body with a food that doesn’t work so well.
Level2 has an entire list of common food swaps that will keep your stomach happy and your blood glucose in check. Check out our list — including items to keep in your pantry or refrigerator and items to toss.
Keep This… |
Toss That… |
Why? |
Olive oil |
Corn oil, “Vegetable” oil | Monounsaturated fat is better for your heart |
Soft spreads |
Margarine which is “hydrogenated” or hard | Try to avoid saturated and trans fat as it may increase your blood fats (cholesterol and triglycerides) |
Low sugar pasta sauces |
Pasta sauce with added sugar or cream | To decrease your intake of sugar and “hidden” carbohydrates and fat |
Nut butters/cashew and almond butter |
Cream cheese spreads | To increase protein and decrease fat |
Canned fruit in its own juice |
Canned fruit packed in corn syrup | Fewer carbohydrates and sugar |
Whole wheat crackers |
Soda crackers | More fiber to improve glucose control |
Whole wheat pasta |
Regular pasta | Increased fiber |
Brown rice & Quinoa |
White rice | Increased fiber |
Nuts-almonds, walnuts, soy nuts, cashews, pumpkin and chia seeds |
Chips | More fiber, protein and nutrients to balance the blood sugar |
Whole wheat flour |
White flour | More fiber |
Whole fruit/frozen fruit |
Fruit juice | Fruit juice can be good to treat low blood sugars but whole fruit is better to obtain daily control of your glucose levels. The added fiber is the key. |
Vinaigrette salad dressings |
Creamy salad dressings | Cutting down on fat, calories and hidden carbs |
Hard and string cheese |
Processed cheese | Less artificial additives and sometimes less sodium |
Sockeye salmon, sardines and tuna |
Canned tuna packed in oil | To decrease fat in the diet |
Unsweetened green tea, chamomile and black tea |
Soda | Regular soda is loaded with sugar and will increase your blood glucose levels. Diet soda has artificial sweeteners recommended only in moderation |
HummusLow fat cottage cheeseAvocado dip |
Creamy dips | Less fat more nutrition |
Baked chips like kale and beetsLow-fat popcorn |
Regular chips | Less fat and carbohydrates |
May. 24 2021