10 Carb-Smart Holiday Food Swaps
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  2. Type 2 Diabetes

10 Carb-Smart Holiday Food Swaps

The holiday season has everyone munching and mingling around tables loaded with treats. Here, from Cooking Light, simple switches to help make snacking easier when appetizers and sweets beckon.

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Anne Cain, MS, RD, and Sidney Fry, MS, RD
October 14, 2014
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Sweet switches

When you have type 2 diabetes, the holidays can be rough—party after party, you're surrounded by sweets! But munching and mingling doesn't have to turn into a dreaded chore. With some carb-smart swaps, you'll be able to keep control over your diabetes while still feeling the joy of the holiday season.
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Choose pumpkin pie over pecan

Pecan pie gets a double sugar boost from corn syrup and brown sugar. Grab a slice of pumpkin instead to save yourself 10 grams of carbs. Eat it slowly, and savor only a few bites.

Plus: Pumpkin pie is one comfort food that burns fat.

Try this recipe: Healthier Pumpkin Pie
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Choose dark chocolate over brownies

Just one satisfying ounce of dark chocolate has half the carbs of a sugar-loaded brownie. Bonus: The flavonoids in dark chocolate can provide heart-healthy benefits.

Related: 27 Healthy Chocolate Recipes
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Choose shortbread over a frosted sugar cookie

A shortbread square has 9 grams of carbs—75 percent less than a frosted sugar cookie. Go for shortbread with nuts to add protein and fiber.

Related: Diabetes-Friendly Dessert Recipes
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Choose salsa over creamy spinach dip

Add zip to your chip with naturally low-carb salsa (just 4 grams per 1⁄4 cup) instead of dip filled with mayo and sour cream. You'll also nix 120 calories and 14 grams of fat per 1⁄4 cup.

Watch this video: How to Make a Healthier Party Dip  
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Choose fresh raw veggies as dippers over crackers

An ounce of wheat crackers has the same amount of carbs as about 2 1⁄2 cups of fresh veggies. You'll also reduce sodium and fat intake and get a vitamin and mineral boost.

Related: 24 Food Swaps That Slash Calories
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Choose bean-based spreads over cream cheese spreads

Opt for fiber-packed bean spreads like black bean dip or hummus. Fiber helps control blood sugar and will help you feel full longer so you're less tempted to overeat.

Try this recipe: Party-Pleasing White Bean Dip

Related: What Can You Make With a Can of Black Beans?
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Choose mixed nuts over snack mix

A snack mix with cereal, dried fruit and candy can have more than 24 grams of carbs per 1/2 cup. Plain mixed nuts, on the other hand, are packed with protein, fiber and heart-healthy fats and contain only 7 grams of carbs per ounce.

Related: Best and Worst Nuts for Your Health
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Choose a lemon sparkler over soda

A 12-ounce can of soda has 40 grams of carbs—all from sugar. (That's nearly 3 tablespoons!) Mix 4 ounces fresh lemonade with 8 ounces sparkling water to cut carbs and sugar by two-thirds.

Related: 10 Reasons to Give Up Diet Soda
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Choose oil and vinegar over bottled creamy dressing

Bottled dressings, especially light and fat-free versions, are often filled with sugar and salt. Vinegar and oils don't affect blood sugar.
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Choose boiled shrimp over fried

Ten large boiled shrimp have less than 1 gram of carbs and only 60 calories. You'll save 12 grams of carbs, 170 cals and 14 grams of fat. A tablespoon of spicy cocktail sauce adds only 3 grams of carbs.

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