{"id":3865,"date":"2016-04-09T10:47:44","date_gmt":"2016-04-09T14:47:44","guid":{"rendered":"https:\/\/joinastudy.ca\/?p=3865"},"modified":"2018-08-09T14:10:12","modified_gmt":"2018-08-09T18:10:12","slug":"diet-changes-for-diabetics","status":"publish","type":"post","link":"https:\/\/joinastudy.ca\/fr\/diet-changes-for-diabetics\/","title":{"rendered":"11 Simple Diet Changes for Diabetics"},"content":{"rendered":"<p>Most of us can benefit from a regular review of our eating habits, but for those living with diabetes the advantages are even greater.<\/p>\n<p>Simple diet changes for diabetics can make a significant difference to both everyday life and long-term health.<\/p>\n<p>You should look closely at the foods you\u2019re eating day-to-day and identify where you can substitute them for options with less sugar and fewer calories.<\/p>\n<p>That doesn\u2019t mean your new diabetes-friendly diet has to be flavourless and boring though.<\/p>\n<p>Get started with these 11 simple diabetes diet tips that can keep you healthy, without sacrificing the foods you love:<\/p>\n<p>&nbsp;<\/p>\n<h2>1. Replace White Rice with Farro, Kamut, or Whole Grain Pasta<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3994 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/Diabetes-diet-tips-300x200.jpg\" alt=\"Diabetes diet tips\" width=\"300\" height=\"200\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/Diabetes-diet-tips-300x200.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/Diabetes-diet-tips-272x182.jpg 272w, https:\/\/joinastudy.ca\/wp-content\/uploads\/Diabetes-diet-tips.jpg 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Switching out white rice for farro is a relatively small change which allows you to fuel your body with high-fibre carbs instead of those that may <a href=\"https:\/\/joinastudy.ca\/diabetics-successfully-manage-blood-glucose-levels\/\" target=\"_blank\">spike your blood sugar.<\/a><\/p>\n<p>Farro has <a href=\"http:\/\/www.helpguide.org\/articles\/diet-weight-loss\/diabetes-diet-and-food-tips.htm\" target=\"_blank\">more protein and fibre per serving than even brown rice<\/a> (which may also contain arsenic, a potent human carcinogen), and contains such vitamins and minerals as:<\/p>\n<ul>\n<li>Calcium<\/li>\n<li>Iron<\/li>\n<li>Magnesium<\/li>\n<li>Niacin<\/li>\n<li>Zinc<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>2. White Potatoes for Sweet Potatoes<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3995 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetes-diet-tips-3-300x134.jpg\" alt=\"diabetes diet tips 3\" width=\"300\" height=\"134\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetes-diet-tips-3-300x134.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetes-diet-tips-3.jpg 460w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Sweet potatoes provide the body with many essential vitamins while containing less resistant starch, which makes them easier to digest.<\/p>\n<p><a href=\"http:\/\/www.precisionnutrition.com\/regular-vs-sweet-potatoes\" target=\"_blank\">Although sweet potatoes do contain slightly more sugar than white potatoes,<\/a> they are a healthier choice for those looking to make\u00a0diet changes for diabetics.<\/p>\n<p>&nbsp;<\/p>\n<h2>3. Switch from Instant Oatmeal to Steel Cut Oats<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3996 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetic-diet-tips-4-300x183.jpg\" alt=\"diabetic diet tips 4\" width=\"300\" height=\"183\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetic-diet-tips-4-300x183.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetic-diet-tips-4.jpg 610w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Oatmeal is traditionally considered a healthy and practical breakfast option, however many of the premade oatmeal bags contain highly processed oats and high sugar levels.<\/p>\n<p>The majority of these \u2018instant oats\u2019 come pre-flavoured as well, which often <a href=\"http:\/\/www.quickanddirtytips.com\/health-fitness\/healthy-eating\/are-steel-cut-oats-healthier\" target=\"_blank\">means high sugar and sodium.<\/a><\/p>\n<p>Switching to steel cut oats ensures you are eating the whole grain.<\/p>\n<p>Adding plain yogurt and fresh fruit can liven up the flavour without adding processed sugars.<\/p>\n<p>It\u2019s healthier and gives you more control over the amount of sugars or sweeteners added for taste.<\/p>\n<p>&nbsp;<\/p>\n<h2>4. Replace Processed Meat with Free Range Chicken<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3997 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetic-diet-tips-5-300x200.jpg\" alt=\"diabetic diet tips 5\" width=\"300\" height=\"200\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetic-diet-tips-5-300x200.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetic-diet-tips-5-272x182.jpg 272w, https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetic-diet-tips-5-768x512.jpg 768w, https:\/\/joinastudy.ca\/wp-content\/uploads\/diabetic-diet-tips-5.jpg 850w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>It may be quick and tasty, but <a href=\"http:\/\/authoritynutrition.com\/why-processed-meat-is-bad\/\" target=\"_blank\">processed meat has been found to increase a person\u2019s risk of chronic diseases<\/a> over time.<\/p>\n<p>By swapping out processed meats for fresh meats such as free-range chicken, you&rsquo;ll be able to decrease the amount of n-nitroso compounds and nitrosamines in your diet.<\/p>\n<p>&nbsp;<\/p>\n<h2>5. Replace Fat-free Yogurt with Unsweetened Greek Yogurt<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-3999 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/greek-yogurt-300x225.jpg\" alt=\"greek yogurt\" width=\"300\" height=\"225\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/greek-yogurt-300x225.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/greek-yogurt.jpg 765w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Often products that are labelled \u00ab\u00a0low-fat\u00a0\u00bb can indicate that the manufacturer has replaced sources of saturated fats with sugar.<\/p>\n<p>A definite warning sign for those <a href=\"https:\/\/joinastudy.ca\/diabetes-faq\/\" target=\"_blank\">living with diabetes. <\/a><\/p>\n<p>Opting for an unsweetened Greek yogurt, or plain unsweetened yogurt instead of fat-free yogurt, provides you with a less processed snack option while <a href=\"http:\/\/www.webmd.com\/diet\/guide\/low-fat-diet\" target=\"_blank\">decreasing your sugar intake.<\/a><\/p>\n<p>&nbsp;<\/p>\n<h2>6. Replace Chips with Healthy Nuts or Seeds<\/h2>\n<p style=\"text-align: left;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4001\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/nuts-and-seeds.jpg\" alt=\"nuts and seeds\" width=\"1\" height=\"1\" \/><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4001\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/nuts-and-seeds.jpg\" alt=\"nuts and seeds\" width=\"1\" height=\"1\" \/><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4003 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/nuts-and-seeds--300x200.jpg\" alt=\"nuts and seeds\" width=\"300\" height=\"200\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/nuts-and-seeds--300x200.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/nuts-and-seeds--272x182.jpg 272w, https:\/\/joinastudy.ca\/wp-content\/uploads\/nuts-and-seeds-.jpg 650w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>Everyone knows chips are a popular snack choice, but they commonly contain <a href=\"http:\/\/articles.mercola.com\/sites\/articles\/archive\/2015\/10\/19\/best-nuts-seeds.aspx\" target=\"_blank\">high levels of unhealthy fats and sodium.<\/a><\/p>\n<p style=\"text-align: left;\">An easy alternative for Diabetics is to replace your regular bag of chips with healthy nuts or seeds.<\/p>\n<p style=\"text-align: left;\">This can satisfy your snack cravings without negatively impacting your health.<\/p>\n<p style=\"text-align: left;\">Options such as almonds and sunflower seeds provide the satisfying snack \u2018crunch\u2019 with added nutritional value.<\/p>\n<p>&nbsp;<\/p>\n<h2>7. Make Homemade Salad Dressing instead of Buying Pre-bottled<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4004 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/salad-dressing-300x225.jpg\" alt=\"salad dressing \" width=\"300\" height=\"225\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/salad-dressing-300x225.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/salad-dressing.jpg 616w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Store-bought salad dressings can be high in calories and fats.<\/p>\n<p>Some healthy fat is essential in any diet, but commercial dressings usually contain saturated and trans fats which in high amounts can negatively impact your health.<\/p>\n<p>It\u2019s relatively easy to make a homemade dressing with a base of virgin olive oil that is both tasty and rich in essential fats.<\/p>\n<p>Plus, you\u2019ll know exactly what your food contains.<\/p>\n<p>&nbsp;<\/p>\n<h2>8. Replace Sugary Cereals for High Fibre, low sugar cereals<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4005 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/fruit-loops--300x225.jpg\" alt=\"fruit loops\" width=\"300\" height=\"225\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/fruit-loops--300x225.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/fruit-loops--768x576.jpg 768w, https:\/\/joinastudy.ca\/wp-content\/uploads\/fruit-loops-.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>One of the keys to weight loss and healthy eating is <a href=\"http:\/\/www.helpguide.org\/articles\/diet-weight-loss\/diabetes-diet-and-food-tips.htm\" target=\"_blank\">limiting the amount of refined carbohydrates in your diet,<\/a> such as sugary cereals and processed foods.<\/p>\n<p>Adding a high-fibre, complex carbohydrate (slow carb) cereal that\u2019s low in sugar to your meal plan helps to keep blood sugars level as they are digested more slowly than simple sugars.<\/p>\n<p>High-fibre cereals also help you stay more full in between meals and provide lasting energy.<\/p>\n<p>&nbsp;<\/p>\n<h2>9. Substitute Trans Fats for Healthy Fats<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4006 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/trans-fats-300x168.jpg\" alt=\"trans fats\" width=\"300\" height=\"168\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/trans-fats-300x168.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/trans-fats.jpg 652w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><a href=\"http:\/\/www.helpguide.org\/articles\/healthy-eating\/choosing-healthy-fats.htm\" target=\"_blank\">Diabetics are at a higher risk of developing heart disease<\/a> and need to be careful when incorporating fats into their diet.<\/p>\n<p>Remove trans (bad) fats from your diet, which can be found in many foods such as:<\/p>\n<ul>\n<li>margarines<\/li>\n<li>fried foods<\/li>\n<li>baked goods such as cookies and cakes<\/li>\n<li>and other packaged snack foods<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Look out for \u2018trans fat\u2019 or \u2018partially hydrogenated oils\u2019 in the ingredients list.<\/p>\n<p>Try to also avoid saturated fats. Most animal fats are saturated (e.g., meat and dairy products).<\/p>\n<p>Incorporate good fats, like those found in:<\/p>\n<ul>\n<li>salmon<\/li>\n<li>flaxseed<\/li>\n<li>walnuts<\/li>\n<li>avocados<\/li>\n<li>and kale<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Good fats will protect your heart and help to promote your overall health.<\/p>\n<p>Did you know that good fats, such as omega-3, are essential to physical and emotional health?<\/p>\n<p>They play an important role in weight control, helping to balance your mood, fight fatigue, and sharpen memory skills.<\/p>\n<p>&nbsp;<\/p>\n<h2>10. Replacing Juices with Fruits and Vegetables<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4000 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/vegetables-fruit-mixed-heart-300x231.jpg\" alt=\"diabetes health tips - fruits and veggies\" width=\"300\" height=\"231\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/vegetables-fruit-mixed-heart-300x231.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/vegetables-fruit-mixed-heart-1536x1184.jpg 1536w, https:\/\/joinastudy.ca\/wp-content\/uploads\/vegetables-fruit-mixed-heart-2048x1579.jpg 2048w, https:\/\/joinastudy.ca\/wp-content\/uploads\/vegetables-fruit-mixed-heart-768x592.jpg 768w, https:\/\/joinastudy.ca\/wp-content\/uploads\/vegetables-fruit-mixed-heart-1024x789.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Many people dislike eating fruits and vegetables and choose to obtain their vitamins, minerals, and antioxidants by drinking a glass of juice.<\/p>\n<p>While this is a great way to obtain necessary nutrients, <a href=\"http:\/\/www.diabetesselfmanagement.com\/blog\/juice-vs-fruit-whats-better-for-diabetes\/\" target=\"_blank\">diabetics are encouraged to limit their intake of fruit juice due to high sugar levels and extra calories.<\/a><\/p>\n<p>Typically, most people do not drink just one glass of juice.<\/p>\n<p>For diabetics, added carbohydrates will be reflected in <a href=\"https:\/\/joinastudy.ca\/diabetics-successfully-manage-blood-glucose-levels\/\" target=\"_blank\">higher blood glucose readings. <\/a><\/p>\n<p>Blood sugar levels rise more quickly after drinking juice as compared to eating a piece of fruit.<\/p>\n<p>Some juices also contain added sugars, such as high fructose corn syrup (HFCS). HFCS has possible links to obesity and high triglyceride levels.<\/p>\n<p>Replacing juices with fresh fruit is beneficial, as fruit is higher in fibre and takes longer to eat.<\/p>\n<p>As a result it\u2019s filling and can carry people over to their next meal.<\/p>\n<p>Another plus to eating fruit over drinking juice is that it\u2019s easier to manage portion control with fruit over juice.<\/p>\n<p>&nbsp;<\/p>\n<h2>11. Trade High Fat Ingredients for Healthy Options<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4007 aligncenter\" src=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/high-fat-diet-300x207.jpg\" alt=\"high fat diet\" width=\"300\" height=\"207\" srcset=\"https:\/\/joinastudy.ca\/wp-content\/uploads\/high-fat-diet-300x207.jpg 300w, https:\/\/joinastudy.ca\/wp-content\/uploads\/high-fat-diet.jpg 634w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Making simple changes to your regular dishes is great for your health and waistline, even if you&rsquo;re not a diabetic.<\/p>\n<p>Reduce the amount of meat used in casseroles by adding healthy proteins and carbohydrates such as:<\/p>\n<ul>\n<li>tofu<\/li>\n<li>bulgur<\/li>\n<li>farro<\/li>\n<li>Kamut<\/li>\n<li>barley<\/li>\n<li>and wheat berries<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>You can also cut the amount of mild cheeses used in recipes by adding smaller amounts of stronger flavoured cheeses.<\/p>\n<p>By making these simple changes, <a href=\"http:\/\/www.diabetes.ca\/diabetes-and-you\/healthy-living-resources\/diet-nutrition\/top-10-tips-for-tasty-healthy-meals\" target=\"_blank\">you can reduce calories and fat without sacrificing flavour.<\/a><\/p>\n<p>For further information and tips about living with diabetes, please see the\u00a0<a href=\"https:\/\/joinastudy.ca\/diabetes-resource-guide\/\" target=\"_blank\">full Diabetes Resource Guide.\u00a0<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most of us can benefit from a regular review of our eating habits, but for those living with diabetes the advantages are even greater. Simple diet changes for diabetics can make a significant difference to both everyday life and long-term health. You should look closely at the foods you\u2019re eating day-to-day and identify where you<\/p>\n","protected":false},"author":45,"featured_media":5400,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[605,513],"tags":[358,360,362,363,369],"class_list":["post-3865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diabetes","category-health-and-wellness","tag-diabetes","tag-living-with-diabetes","tag-diet-changes-for-diabetics","tag-diabetes-diet-tips","tag-health-and-wellness-tips","condition-diabetes","category-605","category-513","description-off"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>11 Simple Diet Changes for Diabetics - JoinAStudy.ca<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/joinastudy.ca\/fr\/diet-changes-for-diabetics\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 Simple Diet Changes for Diabetics\" \/>\n<meta property=\"og:description\" content=\"Most of us can benefit from a regular review of our eating habits, but for those living with diabetes the advantages are even greater. 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