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Ingredient Swaps for Type 2 Diabetes

admin - November 13, 2014

Healthy ingredient swaps for type 2 diabetes.

Making a few small changes in your favorite recipes can help transform your favorite meals into a healthier and diabetes-friendly dish. If you have type 2 diabetes, pre-diabetes or are just trying to adopt a healthy diet, here are 10 simple ingredient substitutions that cut fat, sugar and calories, but don’t skimp out on flavor.

Ingredient Swaps

  • Use one-third of the sugar called for in a recipe. Instead of using the whole amount, add in a teaspoon of cinnamon, nutmeg, vanilla, or almond extract to replace the sweetness.
  • Instead of using sugar in a recipe, replace it completely with a natural sugar such as Truvia, which is made from the leaves of the stevia plant.
  • Cut back on the total amount of fat in a recipe by up to one-half by substituting olive oil or coconut oil instead of butter. Also, be sure to only use a low-fat cooking spray to coat pans of baking sheets.
  • Replace all of the oil in a baking recipe with pureed fruit like unsweetened applesauce.
  • If you have a recipe that calls for cheese, using those with strong flavors allow you to use less without cutting down on how the dish should taste.
  • Instead of using a whole egg in a recipe with a quarter cup of egg substitute or two egg whites.
  • Substitute almond, soy and low-fat milk for whole milk.
  • When cooking stock and soup, allow them to cool and skim off the fat at the top. If you are using store bought versions, purchase low-sodium or sodium-free options.
  • Only use whole-wheat flour, whole-wheat pasta and brown rice.
  • Work in fresh vegetables whenever you can. Add broccoli to macaroni and cheese, and put garden veggies in pasta sauce. Try to avoid using canned veggies, since they contain high amounts of sodium.


 Preventing Type 2 Diabetes

When it comes to type 2 diabetes, the goal is always prevention. With diabetes affecting more than 26 million Americans and quickly growing, it’s more important than ever to know your personal risk factors:

  • Family History
  • Race (African Americans, Hispanics, Pacific Islanders, American Indians, Alaska Natives and Asian Americans are at an increased risk)
  • Being Overweight
  • Physical Inactivity
  • Low HDL cholesterol
  • High blood pressure
  • Abnormal fasting glucose screening results

If you have any of these risk factors, or are above the age of 45, it is recommended that you have a blood glucose screening once every three years.


2 Comments so far
  1. Judy Harris - January 10, 2015 at 1:53 pm

    Its good to know these healthy substitutes, as so many recipes have a lot of sugar & butter that I’d like to replace to make healthier as my husband is pre-diabetic.

  2. Leo Deborski - March 24, 2015 at 11:00 am

    Good information, I did not know that canned vegetables were high in sodium.

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