Eating a diabetes-friendly diet often means limiting red meat, fried foods, baked goods, and other yummy (but mostly unhealthy) foods. Here’s the good news: there are lots of delicious (and nutrient-dense) options that can stand in for some of your favorites:
How to Make Recipes Diabetes-Friendly
- Plain Greek yogurt is a great substitute for mayonnaise and sour cream. Use it as a topping for tacos and baked potatoes, or mix it into tuna salad. This easy substitution lowers saturated fat and boosts protein.
- White flour can send your glucose levels soaring. If you love baked goods (and who doesn’t) you can substitute flour that features nuts and beans—and even beans themselves for a healthy alternative that still tastes great. Replace white flour with chickpea flour in cookies, and make fluffy pancakes with almond flour. If you’re in the mood for rich, fudgy brownies you can actually use a can of pureed black beans in place of flour.
- Smooth, creamy, and full of heart-healthy fats, avocados can stand in for a variety of high-fat ingredients. You can replace avocado with butter in baked goods or spread it on whole-wheat bread for a filling and nutritious breakfast. And when choosing condiments or sandwich fillings, consider slicing up an avocado in lieu of cheese, mayonnaise, and sour cream.
- The humble cauliflower is no longer consigned to a steam tray or veggie platter. This versatile vegetable is a luscious low-carb replacement for many of your favorite (and fattening) comfort foods. Try mashed cauliflower in place of potatoes, whip up fried cauliflower “rice” instead of the standard takeout fare, and make pizza crust with cauliflower as the star ingredient. And the next time your fire up the grill, try a spicy cauliflower “steak” and enjoy every crispy, flavor-packed bite.