Type 2 diabetes is a condition in which our body fails to respond to a protein that regulates blood glucose levels, called insulin. This is why there is a need to regulate and lower the increased blood sugar levels in our body. Those with diabetes mellitus have to be particularly careful about the amount of carbohydrates they consume. This is because our body breaks down carbohydrates into glucose. This spikes our blood glucose level. Diabetics are asked to stay away from high carb foods for this reason. In general, a high carb diet is bad not just for those with diabetes. It can also lead to weight gain and obesity, high blood pressure and cardiovascular diseases. It’s not difficult to switch to a low carb diet. All you need to do is make smart food swaps.
Swap white rice with brown rice or grated broccoli: White rice can spike your blood glucose level. Diabetics are usually asked to avoid white rice or eat with caution. Brown rice has a low glycemic index and is therefore recommended for those with type 2 diabetes. You could also use broccoli rice as well which is quite the trend these days. All you need to do is blend broccoli in a blender till you get granules and then steam to cook it. Season it with salt. You could try doing the same with cauliflower.
Swap white bread with vegetables like sweet potato: When it comes to toasts or sandwiches, you can easily replace white bread with more nutritious foods like vegetables. White bread is devoid of nutrients and can cause insulin resistance and worsen type 2 diabetes symptoms. Just roast and season sweet potato slices and put your fillings in between these two slices.
Swap maida-based pizza based with cauliflower pizza base: Consumption of maida or white refined flour for diabetics is a big NO-NO because it can cause insulin resistance. To make a cauliflower pizza base, simple whisk cauliflower in a blender with salt, pepper, oregano, cheese and eggs. Spread the mixture on a baking tray in a pizza shape and bake. Add pizza toppings and bake further to make your pizza.
Swap regular wafers with vegetable chips: Deep fried potato chips are bad news for your blood sugar and waistline. Instead, thinly slice vegetables like beetroot and carrots. Season them with salt and pepper. Brush them with olive oil and bake them. These vegetable chips will be crunchy, tasty and good for your health.