10 Simple Food Swaps To Lower A1C & Cholesterol
Maybe you’ve been watching your A1C and/or cholesterol for a while now, working on getting those numbers down, or perhaps you’ve recently been to the doctor and discovered some unexpected news of elevated levels. Often times, diet adjustments are needed in response to this news, but it can be challenging to start and stick to these changes. Why?
Too many changes all at once - this makes it hard to sustain, and we often revert back to our old ways rather quickly.
You’re a creature of habit - some of us have had the same breakfast every day for 10+ years! It’s easy for us and part of the routine… We like our routine as is.
Changes are too hard and strict- ever set a goal for yourself that isn’t realistic? If you set the bar too high, chances are you’ll be left feeling defeated & frustrated, only to adopt the mindset of “I just can’t change.”
When it comes to making adjustments in nutrition, it doesn’t have to be HUGE to be impactful. In fact, there are micro-changes you can make that, overtime, will have a large effect on both your A1C and your total cholesterol. Making these simple, everyday swaps to the foods you already enjoy will help manage or reduce your risk of diabetes, heart disease, and other diseases. Let’s look at 10 ideas for food swaps, with an example for each.
Swap #1: Whole Grains For Refined Grains
Refined grains, like those used for white rice/white flour/ white pasta, have been stripped of two healthiest parts of the grain. These parts are responsible for giving the body fiber and essential vitamins. Whole grains have not been stripped at all! So, they have the fiber and vitamins that aid healthy digestion and regulate blood sugar.
Start By: Reading nutrition labels and looking for 100% whole grains, or sprouted whole grains. Note: “Multigrain” is NOT the same. Then:
Make small changes like opting for:
Brown Rice instead of White Rice
Steel Cut Oatmeal instead of Rolled-Oats
Whole Wheat Bread Instead of White Bread
Whole Wheat Pasta instead of White Pasta
Swap #2: Fruit Enhanced Seltzer For Soda
Flavored sparkling water or seltzer and infused water are great alternatives to soda. They reduce your sugar intake while providing a nice change from plain water.
Start By: If you enjoy making your own, Soda Stream is a fun way to experiment with different flavors! Then:
Add in fresh fruit like lemon, lime, strawberry, or cucumber
Add in herbs like mint, rosemary, lemongrass, or basil
Swap #3: Cauliflower Base For Bread Base (Even For 1/2 The Meal)
This will greatly lower the amount of carbohydrates in your meal. Even opting for 1/2 Cauliflower Base and 1/2 Bread Base makes an impact! In addition to lowering carbohydrates, you’ll increase your fiber intake.
Start By: Choosing Your Base (rice, pizza dough, pasta, etc) and purchasing or making a cauliflower option. Most stores now have these available. Then:
Make cauliflower pizza crust (or 1/2) with veggies instead of all regular pizza crust
Use cauliflower pasta (or 1/2 cauliflower pasta 1/2 whole wheat pasta)
Make a fried rice dish using cauliflower rice as the base and adding your protein, veggies, and egg
Swap #4: Plant-Based Protein For Animal-Based Protein
Reducing intake of animal proteins can reduce blood vessel inflammation, saturated fat intake, oxidative stress, and risk for cancer and heart disease. It can also increase insulin sensitivity & fiber intake… Wow!
Start By: Think About Your Favorite Dishes and Ask Yourself “What Could Be An Alternative?” Then, Adjust:
Top salads with nuts, seeds, or toasted lentils instead of steak or chicken.
In your casserole or lasagna dish, try “meaty veggies” like pumpkin or mushroom instead of animal meat.
For dishes that call for ground beef, try using lentils and beans instead.
In soups and stews, opt for lentils, beans, and quinoa instead of meat.
Fan of sautéed foods? Tofu is known for its ability to soak up the flavor of many sauces and spices. Give it a try!
Swap #5: Olive Oil For Butter
Butter is made up of 63% saturated fat, whereas olive oil only has 14%. High saturated fat is a known cause of heart disease, stroke, and other health issues. Olive oil also contains heart-healthy monounsaturated good fats and antioxidants.
Start By: Purchasing olive oil. Not sure what to get? Here are some at every price point. Then:
Olive oil can easily be substituted for butter in most recipes!
Note: using extra virgin olive oil in a recipe that calls for butter is not an an equal comparison. So, when a recipe calls for butter, you'll want to use ¾ of that amount in olive oil.
Swap #6: Spices For Salt
No salt does not equal no flavor. Lowering sodium is huge for heart health and blood pressure. You can make some quick swaps to bring more flavor to your food.
Start By: Pick your dish…. then add (credit to Vital Heart & Vein Article)
Citrus fruits
Lemon, limes, and more can add a bright taste to any dish.Chilis/Cayenne pepper
Dishes without salt won’t be bland when you add spiciness to them!Rosemary and Thyme
Add unique flavor to marinades, chicken dishes, and more.Paprika
Paprika is versatile, and it can be used on with meat, poultry, fish, and vegetables.Garlic and Onion
Add a punch of flavor to any savory dish with delicious onion and garlic.Basil
Use sweet, peppery basil in pesto, soups, sandwiches, and more.Cumin
Cumin can add aromatic zest to Mexican and Middle Eastern dishes.
Swap #7: Air Frying For Deep Frying
Deep-fried foods, while tasty, are high in saturated fat and glycotoxins. Glycotoxins are linked to the development of cardiovascular disease and diabetes and greatly impact oxidative stress. Air Frying is a fabulous alternative because you keep the “crunch” and “fry” of food while cutting a significant amount of fat, glycotoxins, and calories by 70% to 80%.
Start By: Pick what you would like to air fry: vegetables, meats, etc. Note- you should not use a wet-battered base on the food you are frying. Instead, dry coat your food with breadcrumbs as an alternative and add spices/ herbs before frying. When using a deep fry recipe with a suggested temperature lower the air fryer's temperature by 25°F. So if a recipe calls for deep frying at 350°F, air fry at 325°F. Try:
Air Fryer Coconut Shrimp
Air Fryer Sweet and Sour Chicken
Air Fryer Zucchini Chips or Pickle Chips
Air Fryer Mozzarella Sticks
Swap #8: Monk Fruit For Sugar
Monk fruit is a small melon-like fruit that originates from China. Similar to sugar alternatives like stevia, monk fruit has a very concentrated sweetness and no calories. Studies have shown that monk fruit does not raise blood sugar levels. So, it is a great alternative for sugar.
Start By: Purchase a monk fruit sweetener. Note: because it is much sweeter than sugar (150-200 times!), a 1-to-1 substitution will likely be too sweet. Try starting with around 1/3 cup monk fruit sugar for 1 cup sugar. Then you can:
Mix it in plain yogurt with fruit for extra sweetness.
Add it in coffee or tea instead of sugar.
Use it on oatmeal with plain cinnamon for some added flavor
Use it instead of sugar in your favorite recipes: baking or cooking!
Swap #9: Homemade For Store-Bought
When you make things at home, you know exactly what goes into them. Some store-bought foods, while low in sugar or marketed as “diabetic friendly” may have other added ingredients that upset your digestion and bodily systems.
Start by: Decide what should stay store-bought and what you can make at home. Store-bought brings convenience, but when used in conjunction with home-cooking, have many more health benefits. I like to think of it like a puzzle. When you’re tight on time, having someone help you gather and place pieces can be helpful. But, if the whole puzzle is completed for you, what’s the fun in that? To integrate more homemade foods, try:
Instead of frozen dinners try one of these easy “dump and go” crock pot recipes
Instead of store-bought salad dressing, try Ina’s Easy Lemon Vinaigrette
Instead of store-bought pasta sauce, try this no sugar tomato sauce
Instead of protein bars, try this 6-ingredient, delicious, peanut-butter take on a protein bar
Swap #10: Consistent For Chaotic
You don’t need to make ALL THE CHANGES at once. That not only feels overwhelming, but just is not realistic to maintain. Rather than going all out, try making small adjustments over time.
Start by: Looking at the list above, what are 1-2 swaps that you find interesting? Make a note or book mark this page so it’s easy to find. Then:
Write down any ingredients you may need to shop for
Try one meal this week where you integrate a swap
As weeks go on, maintain one swap a week. You may choose to add another swap after a few weeks pass.
Remember:
Small steps lead to lasting change.
Interested in speaking more about realistic swaps to better your health? Contact me now to schedule a complementary call to discuss your health aspirations.