Instead of: one litre apple juice

Buy: one bag of apples

Enjoy whole fruit rather than just the juice whenever possible to get all the fibre of the naturally sweet fruit with its edible peel…plus chewing satisfaction. One medium apple contains 4.4 grams of fibre while a 200ml glass or juice box of 100-percent apple juice has 0.4 grams of fibre.

The soluble fibre in apples can help slow down absorption of sugars. Polyphenols in apples may have powerful antioxidant properties.

Grill a better burger

Instead of: 500g 85% lean ground beef patties

Buy: 500g ground chicken breast

Gram for gram, chicken breast has significantly less saturated fat than the marbly beef of classic burgers. Specifically, an 85g cooked 85% lean ground beef patty has five grams of saturated fat compared to 0.6 grams of saturated fat for a cooked patty made from 85g of chicken breast meat.

Keeping saturated fat intake low is especially important when you have diabetes to help keep your heart healthy. Pro-tip: make chicken burgers juicier and tastier by combining ground chicken breast with a little plain yogurt, rolled oats, and herbs and spices before cooking.

Look for live cultures in the dairy section

Instead of: one container regular cottage cheese

Buy: one container plain low-fat Greek yogurt or cultured cottage cheese

Probiotics are “good” bacteria that help keep your gut healthy. For people with type 2 diabetes, research published in Advances in Nutrition suggested that probiotics may also have glucose-lowering potential. So, pop products with live active cultures (probiotics) into your cart while strolling by the dairy aisle. Choose plain low-fat Greek yogurt or cultured cottage cheese.

Be sure to read the nutrition labels, since probiotics aren’t in all dairy foods. And, for the lower-sodium pick, stick with yogurt.

Choose healthier-sized grain portions 

Instead of: 1/2 dozen bakery-style plain bagels

Buy: one package of wholegrain English muffins

Swapping wholegrain in place of refined grain products helps kick up fibre and other plant nutrients. Studies suggests this is linked to lower risk of type 2 diabetes. Also, opting for healthier-sized varieties, such as wholegrain English muffins rather than big bakery-style plain bagels helps cut kilojoules (and carbs) – not enjoyment – while promoting a healthier weight. In fact, you’ll slash over 1000 kilojoules by enjoying a whole-wheat English muffin instead of that oversized 140g bagel.

Get your munchies with benefits 

Instead of: one bag of potato chips

Buy: one jar or bulk-bin container of roasted peanuts

It’s a no-brainer: a small handful of nuts is a better bet than potato chips. Peanuts, for instance, offer a triple whammy of dietary fibre, plant protein and healthy fat, which can boost satiety. Greater satisfaction means a greater chance you’ll keep mealtime portions right-sized.

When peanuts or other nuts are eaten along with carb-rich foods, they can help slow down the blood sugar response. Plus, a Mediterranean study found that higher nut consumption may be associated with better metabolic status.

Dress a salad smartly 

Instead of: one bottle of fat-free salad dressing

Buy: one small bottle olive oil plus one small bottle balsamic or red wine vinegar

Some bottled salad dressings can trick you. For instance, “fat-free” salad dressing may be loaded with added sugars. (For reference: four grams of sugar is equal to one teaspoon.)

So, read salad dressing labels carefully for sneaky ingredients, especially excess salt (over 250 milligrams of sodium per two-tablespoon serving) or added sugars (more than five grams added sugars per two-tablespoon serving). Better yet, keep it simple and make your own vinaigrette using 2-3 parts oil to 1 part vinegar.

Select less salty soup

Instead of: one can/carton of vegetable- or bean-based soup

Buy: one can/carton of low-sodium vegetable- or bean-based soup

When compared to people without diabetes, sodium levels were higher in patients with type 2 diabetes, based on a meta-analysis published in European Journal of Nutrition. Curbing sodium intake is beneficial for people with diabetes since too much may increase your risk for high blood pressure.

So, slurp up soup that’s low in sodium. And kick up flavour with a splash of cider vinegar, grated citrus zest, herbs, spices, or a dash of hot sauce.

Go for "naked" fish

Instead of: Breaded fish sticks

Buy: Frozen salmon fillets

Cut salmon into large cubes, season, and grill on skewers. Or make fish sticks by simply cutting into skinny fillets, season and roast. Why? Research published in Diabetes Care finds that eating oily fish may be associated with a lower risk of type 2 diabetes. Non-oily fish, like the whitefish in fish sticks, didn’t show this link.

Salmon is an oily fish and a major source of omega-3 fatty acids, a heart-friendly fat. Plus: when you make your own salmon skewers or sticks, you won’t have extra carbs from breading.

Do dip with a punch of protein

Instead of: one container of sour cream & onion dip

Buy: one container of pulse-based dip, like hummus

Wise snacking can be helpful for managing blood glucose. It can also be delicious. Dunk veggies or wholegrain pita wedges into pulse-based dip, like hummus, black bean dip, or lentil dip.

Check this out: one-quarter cup (that’s 60 grams) of onion dip has 870 kiljoules, five grams of saturated fat, 1.2 grams of protein, and 0.1 grams of fibre, while one-quarter cup hummus has 590 kilojoules, 1.5 grams of saturated fat, 4.7 grams of protein, and 3.3 grams of fibre. Hummus clearly wins!

Image credits: Getty Images

This article originally appeared on Reader's Digest.