Special Series: Gaining Control of Your Diabetes Symptoms Through Nutrition – Post 3/4
How To Improve Type 2 Diabetes Symptoms By Replacing 2 Harmful Things in Your Diet
In the last article, we talked about adding more types of foods into your diet in order to help improve the symptoms of diabetes. In order to gain more serious control over the condition, you will need to seriously consider swapping certain foods out of your diet. In this post, we will talk about the 2 most important things to swap in order to majorly improve your health.
Welcome back to our special series on improving your diabetes symptoms through simple nutrition! If you’ve been following along the last few days, you’ve already made some great progress. So far, you’ve:
- Identified the foods that you are consuming too much of that are contributing to the symptoms of diabetes
- Cut back on those harmful foods
- Added in lean protein, low-carb vegetables, and healthy fats to get your body running more smoothly and to help control blood sugar levels
Great job! However, it is going to take some extra effort if you are serious about regaining control of your health for good.
Yes – I’m talking about eliminating some of those foods we identified in Part 1 of this series and swapping them out for options that will not contribute to diabetes (and rather, will help reverse the effects.)
Let’s take a look at the food and drinks that you can eliminate in order to make the biggest positive impact on your health:
#1: Replace high-sugar drinks
Just as in the first post where cutting back on the number of high-sugar drinks made an immediate difference in keeping blood sugar spikes down, cutting them out is going to make an even bigger impact.
When I’m talking about removing something from your diet, this doesn’t mean you can never have this food or drink again. It just means that they should be saved for very special occasions.
Let’s use this image to drive home why this is so important:
The daily recommended serving of sugar is about 6 teaspoons, according to The World Health Organization. One can of Coke contains about 9 1/3 teaspoons. That’s over 65 teaspoons of sugar in a week, just from a daily cup of soda! Can you see why these sugary drinks are causing your blood sugar levels to soar?
So, removing these sugary drinks from your diet is the #1 easiest way to positively impact your health. This includes:
- Regular sodas
- Fruit juices
- Flavored milk
- Energy drinks
- Sweet tea
- Regular beer and alcoholic drinks
If you have a serious sweet tooth when it comes to drinks, we suggest switching over to diet drinks. Although they do not contain the best sugar substitutes (we suggest using Stevia when possible), they contain no actual sugar and thus will not cause glucose spikes.
Ideally, we’d like to see you avoid soda altogether and begin observing how much lighter and energized you feel by drinking more natural options like:
- fruit infused water
- mineral water or seltzer
- unsweetened teas (there are hundreds of great varieties!)
- unsweetened coffee (in moderation)
#2: Swap out high-carb foods
It’s time to let go of your regular white bread, rice, pastas, and baked goods!
I know this is a really hard one for most people. Trust me – as an Italian, I love a good pasta dish with a side of garlic bread!
But don’t get too nervous yet; these days there are really delicious alternatives to those white flour foods that create such high levels of glucose in the body. The goods news is that whole grains can actually help stabilize blood sugar levels, so you can still enjoy a hearty dose of grains on a daily basis.
Transitioning to whole wheat
If you have tried whole wheat in the past and did not like the taste, I’m urging you to give it another try. Not only have whole wheat foods come a long way, but once you adjust to the taste you will find that they are actually much heartier and flavorful than white flour products.
The easiest thing to try first is whole wheat pasta. A good whole wheat pasta with tomato sauce to put on top (make sure to check there isn’t a high sugar content in your sauce), plus some fresh basil and a sprinkle of parmesan, and you’ll forget you even gave up white pasta! Barilla and Ronzoni wheat pastas can be found in any grocery store and have excellent ratings.
Now, if you are looking to make faster progress with weight loss and the minimization of diabetes symptoms, I would suggest cutting out bread and grains all together for some time. This will make a major difference and you can always begin to re-introduce grains back into your diet as you move into a maintenance period.
Swapping to other whole grain options
There are several types of whole grains that are actually excellent options for diabetics when it comes to keeping a healthy lifestyle. Here are some great ones that work beautifully in a variety of dishes:
- brown rice
- wild rice
In the Diabetes Blaster bonus meal plan, you’ll have access to recipes that introduce you to some of these whole grains in truly delicious ways. There’s even recipes to make crave-worthy desserts that are made diabetes friendly without sacrificing flavor. There’s no doubt you won’t love them!
Let us know how it goes!
If you decide you are determined to take back control of your health and give the above tips a try, we’d love to hear your success story.
You can comment below this post to let us know, and of course feel free to ask any questions you may have.
If you’re ready to take it to the next level and get ahold of those delicious recipes I mentioned and ideally even reverse your type 2 diabetes or prediabetes, I do have a much more in-depth option for you…
It’s called the Diabetic Budget Recipe Book and we’re offering this to those who are serious about changing their lives and regaining their freedom from diabetes (without breaking the bank on groceries!)
Just click here if you’re interested in learning more and finding out if this cookbook is right for you.
Tomorrow, I’ll be back with part 4 of this series, where I’ll be giving you one of our favorite diabetes-free recipes for free!
Stay tuned, and don’t forget to join us in the comments below.
To your health,
Former registered nurse and co-founder of Smart Diabetes Solutions