Tips to Manage Type 2 Diabetes


Nearly 28 million Americans have type 2 diabetes, a chronic disease that can cause the blood sugar (AKA glucose) traveling through your blood vessels to rise to higher-than-normal levels. Glucose is essential for providing your muscles and tissues with energy, but if your body is unable to extract and efficiently use the sugar that’s in transit in your blood, it can lead to serious health issues, including heart disease, nerve damage and kidney problems.

Fortunately, there are several lifestyle changes you can make to help control blood sugar and better manage diabetes, including:

  • Monitoring your blood glucose levels
  • Taking medication as directed by your doctor
  • Maintaining a healthy weight
  • Exercising (aim for at least 30 minutes of activity most days of the week.)
  • Keeping a food record
  • Quitting smoking
  • Drinking alcohol in moderation (if at all)

In addition, check out these three simple diet swaps you can make for a huge payoff.

Swap croutons on salad for toasted walnuts


Instead of: Croutons on your salad
Enjoy: Toasted walnuts

Croutons are basically all carbohydrate, which can be problematic when you’re trying to manage blood sugar. For a crunch that won’t put you into carb overload, go nuts. Walnuts provide a satisfying low-carb crunch while also delivering healthy fats (including a dose of plant-based omega 3 fats) that can help blunt blood sugar spikes. Another option: roasted chickpeas, which contain protein, fiber and magnesium.

Swap ranch for vinaigrette

Instead of: Ranch salad dressing
Enjoy: Vinaigrette

Ranch may be the clear favorite when it comes to dressing your greens, but there’s a good reason to give a little more thought to your topping of choice. All types of vinegar can help slow the absorption of carbs at mealtimes and prevent blood sugar spikes, according to some small studies. It may not work for everyone, but it’s certainly worth a shot, as vinegar provides a hit of flavor while being naturally low in carbohydrates, sodium and calories.

Need a tasty salad topper? Try my Balsamic Vinaigrette recipe!


Swap breadcrumbs for rolled oats


Instead of: Using breadcrumbs in your meatballs or meatloaf
Try: Rolled oats

Make a healthier meatball or meatloaf by bypassing regular breadcrumbs and replacing them with rolled oats. Oats provide soluble fiber and help to steady blood sugars, whereas refined breadcrumbs do the opposite.

Try my Hearty Turkey Meatloaf recipe, which uses instant oatmeal.