Try It Thursday – Healthy Swaps

It’s kind of alarming how many people think that I, as a Type 2 Diabetic, have to have a bland, boring diet. Couldn’t be further from the truth! While I will concede that there are some things I try to avoid, for the most part, it is all about moderation.

I make good use of some “healthy swaps” – and you can too! For instance…

Breakfast- Red fruits instead of breads and pastries: The anti-inflammatory flavonoids found in berries, grapes and other red and purple fruits have been shown to lower insulin resistance, and improve blood glucose regulation.

Snack- Pumpkin seeds instead of sunflower seeds: Researchers are finding that magnesium increases help lower the resistance to the effects of insulin.  Dark chocolate also contains a great deal of magnesium so pair your seeds with one square of dark chocolate to meet daily magnesium dosage suggestions.

Lunch- Green leafy veggies instead of sandwiches: Spinach, lettuce and cabbage have been proven to reduce your risk of contracting Type 2 Diabetes by up to 14 percent!

Drink- Coffee instead of soda: Early research shows that coffee consumption and risk for Type 2 diabetes are inversely related. This is largely due to caffeine levels increasing energy and thereby reducing the obesity levels associated with diabetes.

Dinner- Grilled chicken instead of fried chicken: probably pretty obvious here, but nothing fried is healthy.


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