(4) Replace Saturated & Trans Fats (Bad Fats) With Unsaturated Fats (Good Fats)
It is one of the most necessary food replacements to beat diabetes naturally at home. Saturated fats are the type of bad fat that contains a high proportion of fatty acid molecules without double bonds. They are found to increase bad cholesterol in the body.
Some of the abundant sources of saturated fats include margarines, packaged baked goods, butter, cheese, gravy, and fried foods from fast-food restaurants.
Similarly, Trans fats are even worse than saturated fats. They are known to increase inflammation, insulin resistance, belly fat as well as lower good HDL cholesterol levels. This indirectly increases blood sugar levels. They can also impair arterial functions. Thus, people with pre-diabetes & diabetes should avoid them as much as possible.
The packaged foods containing Trans fats are usually listed as “partially hydrogenated vegetable oil” on the label of processed foods. Some of the sources of bad fats include packaged snacks, baked goods & crackers.
On the other hand, unsaturated fats are the type of good fats that contains one or more double bonds in the fatty acid chain. If it contains one double bond then it is termed as monounsaturated fats. However, if it contains more than one double bond then it is termed as polyunsaturated fats.
Some of the abundant sources of unsaturated fats include avocados, almonds & pecans, walnuts & sunflower oil, olive oils, salmon fish, & many more. These healthy unsaturated fats are found to have anti-inflammatory properties as well as improve good (HDL) cholesterol levels. Therefore, their consumption will significantly reduce the risk the risk of insulin resistance.
Best & Healthy Recommendations:
You should replace unhealthy saturated & Trans fats with healthy unsaturated fats, particularly polyunsaturated fats, to avoid the risk of developing diabetes. However, as per the recommendations of US FDA, the amount of unsaturated fats consumed should not exceed 30% of one’s daily caloric intake.
(5) Replace Fruit Juices & Smoothies With Whole Fruits
It is one of the most desirable food replacements to beat diabetes naturally at home. Fruit juices & smoothies appear to be healthy refreshments. But, these can be a sugary disaster that can play havoc on your overall health.
It is particularly true if you are diabetic or pre-diabetic. For example, a large (28-ounce) smoothie prepared from Jamba juice contains up to 510 calories & 92 grams of carbohydrates.
Some of the worst sources of fruit juices & smoothies include regular fruit jams & jellies, canned fruit with heavy sugar syrup, fresh or canned fruit juices, fruit rolls, sweetened applesauce, & many more.
These fruit juices & smoothies have very high concentration of sugar. This ultimately creates a surge in blood sugar levels. Additionally, these also lack several other nutrients present in whole fruit.
On the other hand, whole fruits are abundant source of vitamins, minerals, carbohydrates as well as fibers. Some of the best choices of fruits include fresh fruits, plain frozen fruit or canned fruit without added sugar, sugar-free or low jam, no-sugar-added applesauce, & many more.
Most of them are naturally low in fat & sodium. However, they tend to have more carbohydrates than vegetables. But, the sugar in whole fruits is eventually less concentrated than in juice form.
This ultimately creates a less surge in blood sugar levels. It is because sugar is absorbed more slowly from whole fruit due to presence of fibers. Therefore, blood sugar level is maintained at steady levels.
Best & Healthy Recommendations:
You should replace fruit juices & smoothies with recommended portion sizes of low-sugar whole fruits to feel more satisfied.
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