It can feel daunting to be faced with the need to make a major lifestyle change. You enjoy food, and you should. At Reader’s Digest, we like to think nature designed nutrition to taste delicious so it can be a source of pleasure in your day that’s fun to look forward to.
If you’ve been diagnosed with diabetes or pre-diabetes, this diagnosis doesn’t have to take over your whole identity and all the things that bring you joy. There are ways to adapt some of your favourite foods so you can still have them!
Registered dietitian Jackie Newgent lists interesting meal swaps you can make so that classic dishes can be healthier, while still plenty pleasurable.
With some wisdom and dedication, it can be possible to turn your condition around and feel great for good.
Pair starchy with non-starchy veggies
Instead of: one kilo potatoes
Buy: 500g kilo potatoes plus 500g cauliflower
This mashed potato hack keeps your total carbs in check without forgoing flavour. Whip equal parts boiled potatoes together with roasted or boiled cauliflower. The results of this dynamic duo may help you better manage your blood glucose, since they’re carb-friendlier than a huge bowl of mashed potatoes alone: 100 grams of cooked potatoes without skin provides 22 grams of total carbohydrates, versus 13 grams total carbohydrate in the 100 gram combination of cooked potatoes and cauliflower.
Pick fruit you can chew
Instead of: one litre apple juice
Buy: one bag of apples
Enjoy whole fruit rather than just the juice whenever possible to get all the fibre of the naturally sweet fruit with its edible peel…plus chewing satisfaction. One medium apple contains 4.4 grams of fibre while a 200ml glass or juice box of 100-percent apple juice has 0.4 grams of fibre. The soluble fibre in apples can help slow down absorption of sugars. Polyphenols in apples may have powerful antioxidant properties.