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15 Simple Food Swaps for Managing Diabetes

Thursday, June 8th 2023 10:00am 4 min read
Dr. Jessica Peatross dr.jess.md @drjessmd

Hospitalist & top functional MD who gets to the root cause. Stealth infection & environmental toxicity keynote speaker.

If you have diabetes, making changes to your diet can help you manage your blood sugar levels and improve your overall health. However, it can be challenging to know where to start. Here are 15 easy food swaps that you can make to help you manage your diabetes.

Choose Whole Grains Instead of Refined Carbohydrates
Whole grains are rich in fiber, which can help slow down the absorption of carbohydrates and prevent spikes in blood sugar levels. In contrast, refined carbohydrates, such as white bread and white rice, are quickly absorbed and can cause blood sugar spikes.

Swap Sugar-Sweetened Beverages for Water or Unsweetened Beverages
Sugar-sweetened beverages, such as soda and fruit juice, can cause blood sugar spikes and contribute to weight gain. Drinking water or unsweetened beverages, such as unsweetened tea or coffee, can help you stay hydrated without causing blood sugar spikes.

Choose Healthy Fats Instead of Saturated and Trans Fats
Healthy fats, such as those found in nuts, seeds, avocados, and fatty fish, can help improve cholesterol levels and reduce the risk of heart disease. In contrast, saturated and trans fats can raise cholesterol levels and increase the risk of heart disease.

Swap Processed Meats for Lean Protein Sources
Processed meats, such as bacon and sausage, are high in saturated fats and sodium, which can increase the risk of heart disease. Choosing lean protein sources, such as chicken, fish, and tofu, can help reduce the risk of heart disease.

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