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You’re really craving a steak and fries, but the "health police" in your head are waving a caution flag. You don’t have to deny yourself the craving — just make a couple of healthy food swaps that fit better with a type 2 diabetes diet.

The goals of food swaps are to reduce the fat, salt, cholesterol, and overall calories you're eating. Following healthy diet basics can help you better control your blood sugar and lose weight, and even a modest weight loss of 5 to 10 percent can improve insulin production and sensitivity.

What's more, a healthy weight is good for your heart, and heart health is a major concern when you have diabetes. “Diabetes increases the risk of heart disease,” says Susan Spratt, MD, an endocrinologist and an assistant professor of medicine at the Duke University Medical Center in Durham, N.C. Cutting down on animal fats in foods like red meat and butter can help control cholesterol and protect your heart, as can cutting back on salt, which affects blood pressure, she says.

Far from boring, the following food swaps will let you explore new tastes and enjoy more variety in your meals, which is important motivation for sticking with a healthy-diet plan.

Trade White Rice for Brown Rice

This simple swap offers major benefits for people with diabetes. Although there’s really no difference in the number of carbohydrate grams, there are huge nutritional benefits from choosing whole-grain brown rice over processed white rice, according to Toby Smithson, RD, LDN, CDE, a spokesperson for the Academy of Nutrition and Dietetics and the author of "Diabetes Meal Planning and Nutrition for Dummies." Brown rice offers twice the fiber, zinc, and selenium; four times the folate; five times the potassium and choline; six times the vitamin B3; and 10 times the magnesium.

Trade French Fries for Baked Sweet Potato Fries

Baked always beats fried when it comes to healthy recipes. Take this one step further by swapping regular potatoes for sweet potatoes for even more health benefits. “Sweet potatoes have a lower glycemic index than white potatoes, creating less of an impact on blood sugar,” says Erin Palinski, RD, CDE, a spokesperson for the Academy of Nutrition and Dietetics and the author of the 2-Day Diabetes Diet. Save more than 12 grams of fat by swapping a small fast-food serving of French fries for a baked sweet potato at home.

Trade Red Meat for Fish

Red meat is high in calories and saturated fats, which can boost inflammation. "Fish is rich in omega-3 fatty acids, which have been found to improve heart health," Palinski says. “By selecting a 3-ounce tuna steak over a beef steak, you will save 55 calories and 3 grams of saturated fat.”

Trade Salt for Herbs

Put down the salt shaker and grab some tasty herbs instead. "Using fresh or dried herbs and spices can jazz up the taste of foods without adding fat, calories, or sodium,” Smithson says. Experiment with marjoram, thyme, basil, parsley, paprika, cumin — the list is endless. Just one caveat about the spice shelf: Go for fresh chopped onions or garlic rather than the powdered versions, which can contain a lot of added salt, Palinski says.

Trade a Salad Dressing for Fresh Citrus Squeeze

While a big green salad is a great healthy choice, drowning it in dressing can ruin the benefits. “People may use 3 or 4 tablespoons of a salad dressing with a cost of between 220 and 260 calories, 16 and 26 grams of fat, and 440 and 535 milligrams of sodium,” Smithson says. Instead, swap it for a squeeze of fresh lime juice. With no fat and almost no salt or calories, that adds up to a huge healthy-diet savings.

Trade Butter and Margarine for Canola Oil

Butter in particular is high in saturated fats, and the solid fats in margarine aren't any better. But there are plenty of healthier ways to make food moist and flavorful. One option is canola oil, a good source of monounsaturated fats, Smithson says. Replacing 1 tablespoon of salted butter with canola oil will save you more than 6 grams of saturated fat, 90 mg of sodium, and 30 mg of cholesterol.

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