10 Diabetes-Friendly Classic American Foods
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There are several foods that are synonymous with American cuisine. Many of which are high in calories, carbs, and unhealthy fats. Author, Catherine Northington, shares 10 American favorites in her article, “10 Iconic Foods That America Is Most Famous For”.1 In this article, I will share which foods made the list, the carb count for each food, and provide a few alternatives.

1. Twinkies

Carbs (2 cakes): 46g

Reduced carb alternative

  • 1 slice butter pound cake (carbs: 18g)
  • Reduced carb alternative: 1 slice angel food cake (carbs: 29g)

This option is also lower in calories and fat

2. Cheeseburger

Carbs (patty, cheese and bun): 30g

Reduced carb alternative

  • Hamburger and cheese – no bun (carbs: nearly 0g)
  • Turkey burgerv – no bun or cheese (carbs: 0g)

3. Fried Chicken

Carbs (chicken breast on the bone): 11g

Reduced carb alternative:

  • Grilled chicken breast (carbs: 0g)

This option is also lower in calories and fat

4. Apple Pie

Carbs (1 slice of a 9” pie): approximately 43g

Reduced carb alternative:

  • small baked apple with cinnamon & whipped cream (carbs: 15g)

This option is also lower in calories and fat

5. Peanut Butter and Jelly Sandwich

Carbs (2 slices bread with 1 tbsp. peanut butter and 2 tsp. jelly): approximately 43g

Reduced carb alternative:

  • 2 slices melba toast, 1 tbsp. peanut butter and 2 medium sized strawberries thinly sliced (carbs: 13g)

6. Buffalo Wings

Carbs: approximately 3g

Reduced carb alternative:

This dish is already low in carbs, but it may be served with high carb side dishes such as: potato salad, pizza, chips, and/or corn. To keep this meal low carb, either hold off on sides or choose a lower carb side such as: celery with ranch dressing or egg salad.

7. Corn Dogs

Carbs: 36g

Reduced carb alternative:

  • Hot dog – no bun (carbs: 2g)
  • MorningStar farms veggie corn dog (carbs: 26g)
  • This option is also lower in calories and fat

    8. S’more’s

    Carbs (2 graham cracker squares, 1oz chocolate and 1 marshmallow): Approximately 38g

    Reduce carb alternative:

    • 1 graham cracker square topped with 1 tsp. nutella and 1 tbsp. marshmallow fluff (carbs: 14g)
    • 9. BBQ ribs

      Carbs (1/2 rack or 6 ribs): 23g

      Reduce carb alternative:

      • Reduce portion size to 3 ribs. To make a more complete meal have roasted vegetables and/or a side salad with the ribs (carbs: 12g)

      10. Pastrami Sandwich

      Carbs: approximately 30g

      Reduce carb alternative:

      • pastrami only- no bread (carbs: nearly 0)
      • Use a lettuce leaf to make pastrami sandwich into a lettuce wrap

      Have you modified a favorite recipe into a healthier alternative? Please share your creations with the type2diabetes.com community.

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