Type 2 diabetes is a lifestyle-induced condition. Too many years of poor diet choices and little exercise causes the body to become insulin resistant.
The problem?
When the body is insulin resistant, glucose levels in the blood spike to dangerous levels. This constant rise and fall of glucose damages the blood vessels, which leads to a multitude of other serious conditions.
Many professionals recommend a healthy diet and moderate exercise to prevent and “reverse” type 2 diabetes. The most popular advice is to cut out refined carbohydrates such as bread and pasta.
Well, refined carbohydrates are everywhere so cutting them out can be a difficult task. But it doesn’t have to be!
Here are five swaps that you can make, instead:
#1 Cauliflower
There are tons of cauliflower recipes online that tout its uncanny resemblance to refined carbohydrates. Cauliflower pizza crust, cauliflower mash, cauliflower rice, and just plain cauliflower all serve as excellent fillers in meals. Add some seasoning and salt to shape the flavor. It will take practice, but it is a healthy alternative to bread and pasta.
#2 Zucchini
Do yourself a favor and get yourself a spiralizer right now. You can stick a zucchini on there and make beautifully delicate ribbons or spaghetti-like noodle. Quickly crisp them up in a pan and cover with your favorite homemade pasta sauce. It will be like eating pasta without the guilt or spike in blood sugar.
#3 Portobello Mushroom
If you are at a BBQ this summer and you want to avoid hamburger buns, grab some massive mushrooms from the market, instead. Grill them with a bit of olive oil and garlic and then put all of your burger fixings in the middle. It’s delicious, low-carb, and feels a little bit gourmet, too.
#4 Ezekiel Bread
Ezekiel bread is a bit pricier than bread, but it is worth the extra cost. It is made from sprouted nuts and seeds, so it is naturally refined carbohydrate-free. It has a delicious depth of flavor and really satisfies that bread-craving when you’re in a pinch.
#5 Sweet Potato
Sweet potatoes are absolutely packed with vitamins and minerals, particularly vitamin A. Vitamin A is great for diabetics as it turns out that many are low in this vitamin. They are filling and flavorful, so you won’t even feel that something is missing from your meal. They work great on their own or as a filler in traditionally carb-heavy meals.
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