10 Smart Diabetes Food Swaps

Start with very lean beef or turkey (The American Diabetes Association recommends ground turkey or beef labeled 90% or more lean. ).

For a new, healthy twist on burgers, try grilled portobello mushrooms. The hefty mushroom – easy to find in health-food markets and some supermarkets – has a meaty appearance and texture that makes it a good substitute for an all-beef patty, Stephens says.

Or offer kabobs with vegetables and chicken, veggie or black-bean burgers, marinated grilled chicken, or grilled salmon, says the ADA. Mini burgers or sliders are another option.

Skip the cheese (or use reduced-fat cheese) and enjoy on a 100% whole-wheat bun, the ADA recommends. Or opt for a bunless burger – crisp lettuce makes a great wrap.

Love the toppings? Add lettuce, sliced tomatoes, fresh or sauteed onions, mustard, salsa, and other veggie toppings such as mushrooms and avocado. But use high-carb and high-cal condiments, like mayo, ketchup, and barbeque sauce, sparingly.

Try our Mediterranean Portobello Burger^[1].

4. Eat Desert First
Got a sweet tooth? Have dessert. Just make it fruit based.

Fresh, frozen, or canned (without added sugar) fruit or a fruit salad satisfies your sweet tooth, is low in calories, and offers a nutrition boost, says the ADA. Still, fruit contains carbohydrate so you need to count it as part of your meal plan.

Chocolate-covered strawberries are a decadent treat and may fit in your diabetic meal plan. Here's one recipe: :

1. Begin with fresh, ripe strawberries (or any other fruits or nuts) and pop them in the freezer for 30 minutes to firm them up.

2. Melt good-quality, unsweetened chocolate in a double boiler, whisking in a just a little cream, hot water and Stevia or Splenda to taste.

3. Remove fruit from the freezer, dip them in the chocolate (using a fork, slotted spoon or tongs), and spread on wax paper to harden.

Work with a nutritionist to figure out what quantity is right for you, since diabetics have varying blood-glucose responses to sweets.

References

1. ^{^} Mediterranean Portobello Burger (www.lifescript.com)

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