Diabetes Forecast

Diabetes Food Hacks


A spiralizer can turn veggies into spaghetti-like strings.
Photograph by Eric Hinders/Mittera

To cut down on calories and carbs, think outside the pasta box. Chew over these good-for-you substitutions before you plan your next meal.

I love my spiralizer. I make lots of pasta substitutes and sometimes just mix veggie “noodles” with pasta if I’m craving carbs. —Valorie Nesary Bazard

Use plain, fat-free Greek yogurt instead of sour cream and plain, 1 percent yogurt in place of mayo in things like salad dressings.—Gaye Durst

I make meal substitutions, like cauliflower “mashed potatoes” in shepherd’s pie, cauliflower “rice” (shred in a blender) instead of real rice, and spiralized zucchini “spaghetti” instead of real spaghetti. —Michael Eisenstein

My family always made picadillo, a Hispanic meat-and-potatoes stew with minced onions, sliced bell and hot peppers, crushed garlic, ground beef, and salsa. Now I swap fresh spinach and broccoli florets for a portion of the potatoes—just as yummy, but with more vegetables and less starch. —Jacquie Bartha

To enjoy the flavor of [a pasta] dish, I have the spaghetti sauce and meatballs on a large bed of fresh, steamed broccoli. It tastes wonderful! —Liz Reuter

Add frozen blueberries to Greek yogurt and stir well to make a delicious treat with a frozen yogurt texture. Blueberries must be very cold, and you can use Splenda or a touch of honey if extra sweetness is needed. —Mary Elizabeth Bobo

Cauliflower fried “rice.” The cauliflower replaces the rice, and it’s delicious. This is coming from a non-veggie eater. —Tina Hermann Brewer

I use spaghetti squash and zucchini noodles in place of traditional noodles every time. There are so many possibilities and different tasty meals to make without the blood sugar spike from traditional noodles. I make spaghetti squash mac and cheese a lot, one of my favorites. I do not miss the taste of regular pasta; the zucchini noodles and spaghetti squash are so much more flavorful, in my opinion. And I am not sacrificing my health, so it’s a win-win for me! —Heather Fritz Seidel

Zoodles [zucchini noodles] for all pastas! —Vikki Malloy Roberts

Acorn squash in place of pasta in this veggie lasagna (below). —Mary Elizabeth

I sub broccoli for pasta then add Alfredo sauce. —@MeishaWeiss

Cauliflower rice! —@lbostudio

Shirataki noodles [a gelatinous noodle made from the root of a Japanese plant, the konjac yam] are not necessarily more nutritious, but at 3 grams of carb in each package of my brand, they’re worth it. They are filling, and I can afford the breadsticks now without “spending” units of insulin on noodles. —Marie Stanczak



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