### Healthier Ingredient Substitutions for Diabetic-Friendly Holiday Meals **1. Greek Yogurt** - **Replaces:** Sour cream, mayo, heavy cream - **Why:** Greek yogurt has double the protein of regular yogurt and less carbohydrate, making it a great substitute for sour cream, mayo, and heavy cream in dishes like baked potatoes and soups. **2. Pureed Fruits and Avocado** - **Replaces:** Creamy cheeses and butter - **Why:** Avocado and pureed fruits like pumpkin can replace butter in baking, offering healthier unsaturated fats and fiber without changing the taste or texture significantly. **3. Healthy Oils** - **Replaces:** Butter - **Why:** Use canola or olive oil instead of butter for roasting veggies. These oils contain healthier fats and can help manage cholesterol levels. **4. Whole-Wheat Flour** - **Replaces:** White flour - **Why:** Whole-wheat flour offers more fiber and nutrients, promoting better glycemic control. It can be used in baked goods like muffins and bread. **5. Flaxseed Mixture** - **Replaces:** Eggs - **Why:** A mix of ground flaxseed and water can replace eggs in baking, offering a lower-cholesterol option while still providing some protein. **6. Herbs and Spices** - **Replaces:** Salt - **Why:** Use garlic, lemon juice, and herbs like rosemary and thyme to add flavor without the extra sodium, which can help manage blood pressure. **7. Cocoa Powder** - **Replaces:** Chocolate - **Why:** Cocoa powder is a lower-fat alternative to chocolate in baking. Adding healthy fats like peanut butter can maintain the desired texture and taste. **8. Whole Grains and Riced Vegetables** - **Replaces:** White rice - **Why:** Whole grains like brown rice and quinoa, or riced vegetables like cauliflower, offer more fiber and nutrients, helping to control blood sugar levels. **9. Calorie-Free Beverages** - **Replaces:** Heavy holiday drinks like cider and eggnog - **Why:** Opt for minimally sweetened seltzers or water flavored with fruit to avoid extra calories and carbohydrates from sugary drinks. By making these simple ingredient swaps, people with diabetes can enjoy delicious holiday meals without compromising their health.