Diabetes-Friendly Recipes

Delicious meals designed to help manage blood sugar levels with balanced nutrition

Eating Well with Diabetes

Managing diabetes doesn't mean giving up delicious food. These recipes focus on low glycemic index ingredients, balanced macronutrients, and portion control to help maintain stable blood sugar levels while satisfying your taste buds.

Featured Diabetes-Friendly Recipes

Quinoa Salad

Low-GI Quinoa and Chickpea Salad

This protein-packed salad combines low glycemic index ingredients with healthy fats and fiber to prevent blood sugar spikes.

Ingredients

  • 1 cup cooked quinoa
  • 1/2 cup chickpeas
  • 1/4 cup diced cucumber
  • 1/4 cup cherry tomatoes
  • 2 tbsp feta cheese
  • 1 tbsp olive oil
  • 1 tsp lemon juice
  • Fresh herbs to taste

Nutrition Facts

Calories: 320

Carbs: 35g (Fiber: 8g)

Protein: 12g

Fat: 15g

Glycemic Load: Low

Instructions

  1. Combine all ingredients in a large bowl.
  2. Whisk together olive oil and lemon juice for dressing.
  3. Toss salad with dressing and serve chilled.
Salmon and Vegetables

Baked Salmon with Roasted Vegetables

Omega-3 rich salmon paired with fiber-packed vegetables makes this meal ideal for blood sugar control and heart health.

Ingredients

  • 1 salmon fillet (6oz)
  • 1 cup broccoli florets
  • 1/2 cup sliced bell peppers
  • 1/2 cup zucchini slices
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1/2 tsp dried dill
  • Lemon wedges for serving

Nutrition Facts

Calories: 380

Carbs: 15g (Fiber: 5g)

Protein: 34g

Fat: 22g (Omega-3: 3g)

Glycemic Load: Very Low

Instructions

  1. Preheat oven to 400°F (200°C).
  2. Toss vegetables with olive oil and seasonings.
  3. Place salmon and vegetables on baking sheet.
  4. Bake for 15-20 minutes until salmon flakes easily.
  5. Serve with lemon wedges.
Chicken Stir Fry

Low-Carb Chicken and Vegetable Stir Fry

A quick and easy meal that's packed with protein and fiber while being low in carbohydrates.

Ingredients

  • 6 oz chicken breast, sliced
  • 1 cup mixed vegetables (broccoli, bell peppers, mushrooms)
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1 tsp ginger, grated
  • 2 tbsp low-sodium soy sauce
  • 1 tsp sesame oil
  • 1/4 cup chopped scallions

Nutrition Facts

Calories: 290

Carbs: 12g (Fiber: 4g)

Protein: 36g

Fat: 12g

Glycemic Load: Very Low

Instructions

  1. Heat olive oil in a large pan over medium-high heat.
  2. Add chicken and cook until no longer pink, about 5-6 minutes.
  3. Add garlic, ginger, and vegetables. Stir fry for 3-4 minutes.
  4. Add soy sauce and sesame oil. Toss to combine.
  5. Garnish with scallions and serve.

Tips for Diabetes-Friendly Eating

Portion Control

Portion Control

Even healthy foods can affect blood sugar if eaten in large quantities. Use measuring cups or a food scale until you can eyeball proper portions.

Balanced Meals

Balance Your Plate

Fill half your plate with non-starchy vegetables, one quarter with lean protein, and one quarter with whole grains or starchy vegetables.

Fiber

Focus on Fiber

Fiber slows carbohydrate absorption, helping to prevent blood sugar spikes. Aim for at least 25-30 grams per day from vegetables, fruits, and whole grains.

Healthy Fats

Choose Healthy Fats

Monounsaturated and polyunsaturated fats from nuts, seeds, avocados, and fatty fish can improve insulin sensitivity.