Worried about managing your cravings with the pressure of not disturbing your blood sugar levels?
Here are 5 healthy swaps to beat the craving without spiking your blood sugar.



1. MAKHANA INSTEAD OF CHIPS AND FRIES

The next time when you feel like munching on a potato chip, reach for makhana instead. Makhana or lotus seeds have a low glycemic index, meaning they won’t spike your blood sugar rapidly.
The antioxidants present in them will help in avoiding complications that may arise due to diabetes. Studies have shown that makhana exhibits great glycemic control and also helps in managing your lipid levels.

2. DAHI WITH BERRIES INSTEAD OF FRUIT JUICES

Unsweetened or unflavoured curd has low carbohydrate content and is a good source of protein.
With diabetes, poor gut health can have a negative impact on how the nutrients are metabolized and can also affect insulin response. Being a probiotic, they help keep your gut happy by proliferating good bacteria.
You can include low-glycemic fruits like berries, guava, or oranges and relish them. The fiber from fruits and protein in curd will keep you satiated.

3. HUMMUS, MINT, AND CORIANDER CHUTNEY INSTEAD OF MAYONNAISE OR SAUCES

Mayonnaise being high-fat may not raise your blood sugar directly. But consuming frequently in large portions is neither a healthy option too. For diabetics raising blood sugar is not the only concern but also other complications it could cause. Heart disease being a common complication can be avoided with a proper diet.
Hummus and mint chutney are some of the healthy dips you can go for. Hummus is rich in protein and mint or coriander chutney are good sources of antioxidants and they taste excellent as well.

4. NUTS, AND SEEDS INSTEAD OF SAVOURIES

Nuts and seeds are the best options to munch on than any fried savory. Again, with diabetes, it is not always about staying away from sugary foods, when you want to beat other complications. The simple carbs and fat in fried foods can predispose you to heart disease.
Nuts and seeds are good sources of protein and omega-3 fatty acids and they make your meal healthier.

5. ROTIS MADE OF WHOLE GRAINS INSTEAD OF REFINED FLOUR.

Roti made from whole grain flour and millet is glycemic friendly and does not shoot up your blood glucose. Being in high fiber they are slowly digested, keeping you full for a longer time. The fiber in them also helps in ensuring good gut health. Pairing your rotis with protein-rich sides like paneer or dhal makes them more nutritious.

With diabetes, it is not only your blood sugar but the confusion lingering around diet that makes you more stressed.

A healthy diet does not have to happen by completely changing what you eat regularly but small additions can still work wonders. If you are diagnosed with diabetes or on medications for longer times these healthy swaps are your way to build a healthy meal.