Try these blood-sugar friendly breakfast options that will keep you healthy and still get you out the door on time.
Shakes made with fresh fruit and plain nonfat yogurt make a great type 2 diabetes breakfast


For many people, breakfast is the most neglected meal of the day. But if you have type 2 diabetes, breakfast is a must, and it can have real benefits. The body really needs the nutrients that breakfast provides to literally break the fast that results during sleeping hours, says Kelly Kennedy, MS, RD, an Everyday Health dietitian. Having a source of healthy carbohydrates along with protein and fiber is the perfect way to start the morning.

Eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar all morning long and even after lunch. Eating peanut butter or almond butter at breakfast, for example, will keep you feeling full, thanks to the combination of protein and fat, according to the American Diabetes Association. And a good breakfast helps kick-start your morning metabolism and keeps your energy up throughout the day.

Pressed for time? You don't have to create an elaborate spread. Here are seven diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.

1. Breakfast Shake

For a meal in a minute, blend one cup of fat-free milk or plain nonfat yogurt with one-half cup of fruit, such as strawberries, bananas, or blueberries. Add one teaspoon of wheat germ, a teaspoon of nuts, and ice and blend for a tasty, filling, and healthy breakfast. Time saver: Measure everything out the night before.

2. Muffin Parfait

Halve a whole grain or other high-fiber muffin (aim for one with 30 grams of carbohydrates and at least 3 grams of fiber), cover with berries, and top with a dollop of low- or nonfat yogurt for a fast and easy breakfast.

3. Whole-Grain Cereal

Hot or cold, the right cereal makes a great breakfast. Enjoy a bowl of high-fiber, low-sugar cereal with skim milk, or heat up plain oatmeal. When it comes to whole grain cereal, you can't beat a bowl of steel-cut oats, says Kennedy. They're packed with fiber, vitamins, and minerals and make a great base for a healthy and diabetes-friendly breakfast." Just remember that a little goes along way: A half cup equals one serving and about 15 grams of carbs. And watch what you add to it. Limit the butter and sugar instead, top with fresh fruit, skim milk, or a sugar substitute to sweeten your meal.

4. Scrambled Eggs and Toast

The old standby breakfast of scrambled eggs and toast can be a healthy way to start the day if you cook them right. Scramble the egg in a nonstick pan with cooking spray. Enjoy this with a slice of whole-wheat toast topped with a light butter substitute, low-fat cream cheese, or sugar-free jam.

5. Breakfast Burrito

This filling and easy meal can be eaten on the go when wrapped in foil. Using a nonstick skillet and cooking spray, scramble an egg with onions and green peppers or spinach. Place in a warmed whole-wheat tortilla, sprinkle with nonfat cheddar cheese, add some salsa, and you have a healthy breakfast to keep you going until lunch.

6. Bagel Thins With Nut Butter

Bagels are notoriously large, so consider enjoying bagel thins instead otherwise you may overload on carbohydrates. Top the bagel thins or flats with peanut or almond butter for a dose of healthy fat and protein that's a satisfying, lower-carb energy boost.

7. Almonds and Fruit

For a breakfast you can eat on the run, grab a hearty handful of whole, raw almonds and a small serving of low glycemic-index fruit, such as berries, a peach, an apple, or an orange. The fiber and healthy monounsaturated fats in the nuts will help you feel full, and the fruit adds additional fiber and a touch of sweetness to your morning without causing a blood-sugar spike.

More Breakfast Tips for Type 2 Diabetes

When you're planning or preparing your healthy breakfast, keep these points in mind:

• Watch your portion sizes.
• Keep the diabetes dietary goals in mind, and consider using the plate method: Fill half your plate with nonstarchy vegetables, one quarter with protein, and the remaining quarter with a grain or starch. And then you might add a serving of fruit and dairy to your meal.
• Choose healthy fats such as olive or canola oils, avocado, and nuts.
• Choose lean meats, such as Canadian bacon, turkey bacon, turkey sausage, or eggs.
• Eat low-fat dairy foods, such as nonfat or 1 percent milk, low-fat or fat-free yogurt (choose plain, unflavored yogurt and add one serving of fruit for sweetness, or choose yogurt sweetened with sugar substitutes), and low-fat cheeses.
• Avoid fat- and sugar-laden coffee drinks. Drink regular coffee and use 2 percent milk and a sugar substitute.

To get more breakfast ideas and make sure you are eating the right portion sizes and types of foods, work with a registered dietitian or certified diabetes educator. A dietitian can help create a meal plan that is right for you and your type 2 diabetes.

What makes a food super? When it comes to type 2 diabetes, it's not just about foods that pack lots of nutrients. For a diabetes-friendly diet, you also need foods that will help keep your blood sugar (glucose) levels in check. There is no one single best food for type 2 diabetes. Instead, the best diet for type 2 diabetes is one that is based on whole foods and is rich in fiber, protein, and a moderate amount of healthy carbohydrates.

It's true that people with type 2 diabetes need to watch their carb intake, but they don't have to follow a fad low-carb diet. On the contrary, says Leah Kaufman, RD, CDCES, of Leah Kaufman Nutrition in New York City, the best diet for people with type 2 diabetes is a well-balanced diet that has a healthy amount of carbs, protein, healthy fats, and vegetables per meal.

While changing your diet won't cure diabetes, it can lower your risk for type 2 diabetes complications, such as heart disease and neuropathy (nerve damage). Prioritizing a healthy eating plan is even more crucial now, as the novel coronavirus rages on in the United States and beyond. That's because people with diabetes are among the groups at a higher risk for complications from COVID-19, according to the Centers for Disease Control and Prevention. Keeping your blood glucose in check has never been more important, and food can play a big role in that effort. In fact, diet affects type 2 diabetes in several ways, including glucose regulation, heart health, weight maintenance, and mood.

How can you tell a good food from a bad one when it comes to managing diabetes? Look for items that contain healthy fats and are high in vitamins, minerals, and fiber, says Sue McLaughlin, RD, CDCES, at Burgess Health Center in Onawa, Iowa. It's also crucial to eat a wide variety of foods to make sure you're getting a healthy mix of macronutrients, phytochemicals, and essential fatty acids.

Researchers are also increasingly finding evidence of links between diet and type 2 diabetes development. An article published in November 2017 in the journal Diabetologia studied the impact of nutrition in more than 64,000 women for 15 years. Researchers found that eating antioxidant-rich foods significantly lowered type 2 diabetes risk. Increasingly, such antioxidant-rich foods are being called superfoods.

Superfoods is a term used to describe nutrient-packed foods that may have more health benefits than other foods, says Kaufman, adding it's not a medical term.

You'll also find that, when it comes to diabetes, superfoods are all whole, unpackaged foods meaning they aren't processed with added sugars, fats, or preservatives.

Unsure where to start? Check out these 11 tips for adding more superfoods to your diabetes diet!

1. Swap Out Meat for Beans and Lentils for Less Fat and More Fiber



High in fiber and protein, beans are digested slowly in your body, making them great for managing blood glucose levels in a type 2 diabetes diet. Just ¼ cup of any type of beans will provide as much protein as 1 ounce (oz) of a meat protein equivalent, according to the U.S. Department of Agriculture (USDA).

No matter which type of bean you choose, you'll also gain a significant amount of your daily fiber needs from a 1 cup serving. For example, according to the Mayo Clinic, 1 cup of baked beans offers 10 grams (g) of fiber, while 1 cup of black beans has 15 g. Women need an average of 21 to 25 g of fiber per day, while men need between 30 and 38 g. According to an article published in the January-February 2017 issue of the American Journal of Lifestyle Medicine, only about 5 percent of the U.S. population meets that threshold, and yet a high-fiber diet is associated with a reduced risk of various diseases, including type 2 diabetes, obesity, stroke, heart disease, and even some cancers. (Just be sure to increase your intake of fiber slowly, and drink plenty of water, to reduce diarrhea, per the Mayo Clinic.)

Other legumes offer similar health benefits that are key in managing diabetes. In a study published in the Archives of Internal Medicine, Canadian researchers found that eating beans, chickpeas, and lentils was associated with improved blood glucose control, reduced blood pressure, and lower cholesterol and triglyceride (fat found in the blood) levels in people with type 2 diabetes. Those qualities are important because people with diabetes are at a higher risk for heart problems than the general population, according to the National Institute of Diabetes and Digestive and Kidney Diseases.

What's more, beans are good sources of magnesium and potassium. Diabetes is associated with magnesium deficiency, notes an article published in August 2015 in the World Journal of Diabetes, and potassium plays a role in further boosting heart health because it helps regulate blood pressure, notes the National Institutes of Health (NIH).

2. Eat Salmon for Omega-3 Fatty Acids



Many types of seafood are good for people with diabetes. According to the NIH, salmon, mackerel, tuna, sardines, and herring are rich in omega-3 fatty acids, which promote heart health by helping lower the blood fats called triglycerides. Just be sure to avoid or limit your consumption of fish with high levels of mercury, such as tilefish, swordfish, marlin, and king mackerel, as outlined by the Food and Drug Administration (FDA).

Eating fish twice a week, which is recommended by the American Heart Association, has other far-reaching benefits: A study published in the American Journal of Kidney Diseases found that fish may protect people with diabetes against kidney problems. Fish is considered a diabetes-friendly food as part of a healthy, well-balanced diet. Choose blackened or grilled fish over fried preparations.

3. Consider Tree Nuts for Other Sources of Healthy Fats



Loaded with fiber and protein, nuts are filling and contain high levels of unsaturated fats, the kind that contribute to HDL, or "good" cholesterol, making them a boon to your heart health. But when it comes to stabilizing blood sugar, polyunsaturated fats in tree nuts — such as almonds, cashews, hazelnuts, pecans, walnuts, and pistachios are especially beneficial. (As a side note, peanuts aren't tree nuts; they're legumes.)

In a review and meta-analysis published in July 2014 in BMJ Open, Canadian researchers looked at data from 12 clinical trials and found that eating two servings of tree nuts a day lowered and stabilized blood sugar levels in people with type 2 diabetes and unhealthy cholesterol levels (dyslipidemia), and stabilized metabolic syndrome.

Plant-based healthy fats can improve lipid levels, says Kaufman. She recommends adding foods rich in polyunsaturated fats to help reduce high cholesterol related to elevated blood glucose, but with a caveat. Although healthy, these foods do have a higher amount of calories, so I would limit them to one serving per day, Kaufman notes. The Cleveland Clinic defines one serving as 1 oz or 35 peanuts, 24 almonds, 14 walnut halves, or 18 cashews.

4. Grab a Handful of Fresh Blueberries for Disease-Fighting Antioxidants



While all berries contain high levels of antioxidants, vitamins, and fiber, blueberries may be one of the most beneficial for people who have, or at risk for, type 2 diabetes. Antioxidants, says Kaufman, are a broad term used to describe a food that can help protect the body from damage. Antioxidants can be found in the vitamins of the actual food, or even the coloring. In general, the deeper the color, the higher the antioxidant content.

In an article published in the British Medical Journal, researchers at the Harvard School of Public Health found that for every three servings of blueberries (as well as grapes and apples) eaten per week, people reduced their risk for type 2 diabetes by as much as 26 percent compared with those who ate less than one serving per month. The authors based their conclusions on longitudinal studies of previous clinical trials conducted between 1984 and 2008, 1986 and 2008, and 1991 and 2009.

Fiber-rich berries also have the added benefit of satisfying your sweet tooth without any added sugars. Swapping out cookies for blueberries and other antioxidant-rich fruits will reduce blood sugar while keeping sugar cravings at bay. Patients with diabetes should generally stay away from refined sugars and processed carbs to improve glucose control, Kaufman says.

5. Have a Side of Broccoli to Increase Your Intake of Vitamins A and C



A review of clinical studies published in the American Journal of Nutrition found that a diet rich in cruciferous vegetables like broccoli may help reduce the risk of cancer.

Loaded with antioxidants, broccoli is a good source of vitamin A and is high in vitamin C, two nutrients essential for anyone, regardless of a diabetes diagnosis. According to the USDA, 1 cup of cooked, previously frozen broccoli (without added fat) supplies 93.8 micrograms (mcg) of vitamin A, or about 10 percent of the daily value (DV), and 73.4 milligrams (mg) of vitamin C, or about 82 percent of the DV.

Plus, with 5.52 g of fiber (22 percent of the DV), broccoli is filling which makes it a good choice for people who are trying to lose weight and control type 2 diabetes.

6. Indulge Your Potato Craving With Fiber-Rich Sweet Potatoes



When it comes to foods for type 2 diabetes, not all potatoes are created equal. To keep your blood sugar levels in check, it's best to reach for sweet potatoes, which are high in fiber (eat the skin for more fiber), as well as a host of other vitamins. According to the USDA, one boiled medium-size sweet potato (with no fat added during cooking) offers 3.75 g of fiber, or 15 percent of the DV.

He typically recommend about one-half a plate of nonstarchy vegetables per meal and one-quarter a plate of fiber-rich starchy vegetables, such as sweet potato with skin on, to increase overall fiber intake, says Kaufman, though it's important to work with your healthcare team to figure out how much starchy vegetables is right for you. Other starchy vegetables you can eat in moderation include peas and corn.

Another important consideration is the cooking process. When boiled, sweet potatoes are a low glycemic index (GI) food, meaning they won't spike your blood sugar as much as regular potatoes, according to research published in the Journal of Nutrition and Metabolism. Baking, roasting, and frying are the worst ways to prepare sweet potatoes for people with type 2 diabetes, they found.

7. Incorporate Spinach and Kale Into Pastas and Salads



According to a previous review, eating 1 ½ cup of dark leafy greens, including spinach and kale, each day can reduce the risk of type 2 diabetes by 14 percent. Though the reason is unclear, it may be that leafy greens have a protective effect because they contain antioxidants like vitamins A and C. A cup of fresh, cooked kale (without fat added) offers 879 mcg of vitamin A, or about 98 percent of the DV, and 52.9 mg of vitamin C, or about 58 percent of the DV, notes the USDA. Leafy greens are also low in calories and carbohydrates (the same serving of kale has 36 calories and only 7.3 g of carbs), which is ideal for folks with type 2 diabetes.

8. Savor Your Morning Bowl of Oatmeal for Blood Sugar Control



Eating whole-grain oats may help you hit your target A1C and boost heart health. A systematic review and meta-analysis published in December 2015 in the journal Nutrients found that people with type 2 diabetes who ate oatmeal for breakfast had better postprandial glucose readings and lipid profiles than people who ate control breakfasts. Postprandial glucose readings measure glucose levels two hours after eating, and lipid profiles can help indicate heart health. It's no mystery why oats are great in a diabetes diet - they're another good source of fiber. The USDA notes that a ½ cup of cooked oats provides 4 g, or 15 percent of the DV, of fiber.

For the healthiest options of oatmeal, choose steel-cut or old-fashioned oats with no added salt, sugar, or preservatives. For a creamier texture, cook them in low-fat milk. Add toppings like berries, seeds, and nuts for a flavorful, filling breakfast.

9. Slice Open a Tomato for Heart-Healthy Lycopene



Nothing beats biting into a ripe, juicy tomato and luckily, folks with diabetes don't have to give them up. In fact, tomatoes are ideal for a diabetes diet. Foods such as blueberries and tomatoes with rich coloring can be higher in antioxidants and should be consumed regularly by those with diabetes, says Kaufman.

This superfood may help lower blood pressure and LDL("bad") cholesterol, which may lessen the risk for heart disease. A report published in the British Journal of Nutrition from a 10-year study suggested that that lycopene, a key nutrient in tomatoes, may help reduce the risk of heart disease by 26 percent. Keep in mind that your body will be able to absorb more lycopene from cooked tomatoes than from raw ones.

10. Greek With Your Yogurt for More Protein and Other Nutrients



Creamy and delicious, yogurt is a rich source of calcium, protein, and magnesium. It can also deliver valuable probiotics, which, according to a study published in April 2014 in the American Journal of Clinical Nutrition, can help reduce the risk of weight gain and obesity, as well as cardiovascular disease.

Opt for Greek yogurt; it's slightly higher in protein than regular yogurt, which helps keep you fuller longer. According to the USDA, 1 cup of nonfat plain Greek yogurt offers 23 g of protein, while the same serving of nonfat plain yogurt contains 14 g of protein.

Read nutrition labels carefully and avoid any Greek yogurt products that have added sugars. Your best bet is to select plain, fat-free versions and add some sweetness with berries.

11. Get Your Monounsaturated Fats With Heart-Healthy Avocados



Known for their heart-healthy monounsaturated fats, avocados top the charts in terms of health benefits. According to a review published in the journal Critical Reviews of Food, Science, and Nutrition, avocados can help lower cholesterol, promote normal blood pressure, and reduce inflammation, thanks to their high fiber content, potassium, and lutein. One serving of avocado (a third of a medium-sized avocado, or 50 g) has 80 calories, 6 g of healthy fats, and a variety of vitamins and minerals, according to California Avocados.

Munch on healthy snacks to keep your energy high and your blood sugar levels stable all day long.
Snacks aren't off-limits when you're living with diabetes.

Snacking often gets a bad rap. But if you are managing type 2 diabetes, including healthy snacks in your diet can be a great way to keep blood sugar levels in a healthy range and energy levels high. They can also be a great weight loss tool.

Now, with the risks of the novel coronavirus, which causes the disease COVID-19, it's more important than ever to take care of yourself. Indeed, people with diabetes are among the groups at a higher risk for complications from COVID-19, notes the Centers for Disease Control and Prevention (CDC). The good news is that proper blood sugar management can help reduce those risks.

Snacking may seem like it would play a small part in this, but when planned wisely, it really can be a boon to your health. "Sometimes people think of snacks as an unhealthy thing, but [they] can be quite the opposite," says Kelly Kennedy, RD, staff nutritionist at Everyday Health. "Snacks provide another opportunity for nutrition, and with a small amount of carbohydrates (15 grams or less), [they] can help keep blood sugar levels steady throughout the day," Kennedy adds. Eating a healthy snack can also help keep hunger at bay until your next meal, which can ultimately prevent overeating.

If you're managing diabetes, though, an important thing to keep in mind when snacking is your carb count. Carbohydrates are the nutrient in foods that are broken down into glucose, and they can have a significant impact on blood sugar levels, Kennedy says.

It's important to consider quantity and quality when it comes to carbs. Bingeing on carbohydrates or having too many simple carbohydrates at once can cause spikes in blood sugar, which in turn can increase the risk of diabetes complications like diabetic neuropathy, diabetic retinopathy, heart disease, and stroke.

But, Kennedy points out, "This doesn't mean that you need to avoid carbohydrates completely." Instead, eat a healthy amount of good carbohydrates — such as those from fruits and vegetables, fat-free or low-fat dairy, and whole grains including while snacking.

When it comes to lowering your risk for diabetes complications, maintaining a healthy weight and controlling blood sugar go hand in hand. After all, being overweight can contribute to insulin resistance, the hallmark of type 2 diabetes, according to the Obesity Action Coalition.

"People are often amazed at the changes they see with even a little weight loss," Kennedy says. Indeed, losing at least 5 to 7 percent of body weight can lead to improved insulin sensitivity and even help prevent prediabetes from progressing to full-blown type 2 diabetes, according to the Centers for Disease Control and Prevention (CDC).

But how you choose to lose weight matters. Remember that a healthy diet that promotes gradual weight loss of 1 to 2 pounds per week is best, says the Mayo Clinic.

Unsure of which snacks are best for weight loss, improving blood sugar control, and boosting energy? Admittedly healthy choices can be challenging if you're pressed for time or work in an office filled with processed, packaged snacks that contain high levels of sugar, salt, and fat.

To help steer you in the right direction, here are 13 smart snacks for diabetes to help you meet your health goals.

1. Sugar-Free Hot Cocoa Made With Dark Chocolate



Sip a warm cup of rich-tasting, sugar-free hot cocoa to beat the munchies. One cup of fat-free milk blended with one envelope of sugar-free cocoa mix scratches that chocolate craving and supplies 394 milligrams (mg) of calcium, nearly 30 percent of the daily value (DV) of the bone-building mineral, according to the U.S. Department of Agriculture (USDA).

Look for a sugar-free dark-chocolate cocoa mix because dark chocolate confers more benefits than the milk or white variety, according to the Harvard T.H. Chan School of Public Health. Then relax and savor the flavor.

1. A Combo of Baked Potato Chips and Salsa



If you want an easy-to-prepare, crunchy snack with delicious flavor, you will love this dynamite duo. According to the USDA, a ¼ cup serving of salsa, which has about 12 calories, combined with a 1-ounce (oz) serving of lower-fat baked potato chips can be the perfect combo to satisfy those afternoon cravings; plus, this crunchy snack is a good source of potassium.

As a bonus, the tomatoes and other veggies found in salsa are low in carbs (the salsa contains just 4 g per ¼ cup), making them another good choice for people with diabetes.

3. A Few Cups of Microwave or Air-Popped Popcorn



Popcorn is the king of comfort foods! But did you know that, according to the Oldways Whole Grains Council, it's a whole grain, too? This high-fiber, crunchy snack tantalizes the taste buds as the kernels begin to pop. But be mindful of what you put on top. Select a low-fat variety of popcorn that can be microwaved or air-popped for just 6 g of carbs and 31 calories per cup, per the USDA.

4. Thin, High-Fiber Wheat Crackers, Hummus, and Tomatoes



Hummus, a delicious, creamy, and flavorful spread traditionally made from chickpeas; tahini, a paste made from sesame seeds; and garlic, offers a nice combination of flavors and nutrients. Chickpeas, like other legumes, are high in fiber and are lower on the glycemic index, according to Harvard Medical School, making them a good choice to help manage blood sugar levels.

For a healthy snack, spread 1 to 2 tablespoons (tbsp) of hummus evenly over 12 thin whole-grain crackers. Serve the crackers with two slices of firm red tomato for an extra vitamin boost juicy tomatoes provide vitamin C.

5. Baked Cheese Crisps and Sliced Veggies



Select a great-tasting, low-calorie baked cheese crisp or cracker when you want a tasty snack. These are available in the snack aisle at the grocery store. A 1-oz serving from the brand Moon Cheese, which is made from 100 percent cheese, contains just 1 g of carbs.

This snack complements any sliced raw veggie, which is a naturally fat-free, low-cal snack. Cheese crisps taste delicious, for example, with a 1-cup serving of cool, crisp, and hydrating cucumber slices.

6. Crunchy, Sliced Peppers and Low-Fat Garden Dip



You can really indulge with this one! Slice 1 cup of sweet-tasting red bell peppers into strips for a crunchy snack, which, according to the USDA, contains more than 100 percent of the vitamin C you need in a day. Dunk them in ¼ cup of a creamy, low-fat garden vegetable dip to complete the snack.

You can buy a ready-made dip or make your own by mixing a prepackaged blend of seasonings with low-fat sour cream, low-fat cottage cheese, or plain low-fat Greek yogurt. Any way you slice it, you'll enjoy the satisfying flavors in this good snack for people with diabetes.

7. Calcium-Rich Nonfat Greek Yogurt With Fruit



A 1-cup container of plain nonfat yogurt with some fresh fruit is a nearly perfect snack as it's a sweet treat that is also nourishing.

Yogurt provides a balanced intake of protein, carbohydrates, vitamins, and minerals, while the fruit adds disease-fighting antioxidants to your diet, according to the Mayo Clinic. Fruit is also a good source of heart-healthy and digestion-friendly fiber. If you haven't yet, try Greek yogurt, which has a satisfyingly rich texture and more protein than regular yogurt. One cup of Greek yogurt contains an impressive 24 g of protein, according to the USDA.

Yogurt is also a source of probiotics, which play a role in good gut health. A study published in January 2017 in Advances in Nutrition suggested that combining fruit and yogurt enhances their benefits, since together they offer both probiotics as well as prebiotic fiber (which feeds the probiotics), a one-two punch that may aid in weight loss and improve heart health, making it an especially good snack specifically for those who have type 2 diabetes.

8. Store-Bought or Homemade Sugar-Free Frozen Juice Bars



Cool your cravings with a sugar-free frozen fruit pop. This refreshing snack is perfect on a hot afternoon  or anytime, really!

Try a variety of fruit flavors to mix it up for your taste buds, and look for frozen juice bars that have 70 calories or fewer. One sugar-free pop has about 6 g of carbs according to the USDA, which fits into snack recommendations. (It's also sodium- and fat-free, to boot.) Or make your own ice pops by freezing 4 oz of unsweetened juice in molded containers and adding your own sticks, which also supplies 15 g of carbs.

9. Peanut Butter and Jelly on a Whole-Grain English Muffin



The good news about PB: Including it in your breakfast can help improve satiety, reduce hunger, and decrease after-meal glucose levels, according to a small, past study.

Spread 1 tbsp on 1/2 of a high-fiber, whole-grain English muffin for a wholesome, nourishing snack. Top it off with 1 tbsp of sugar-free jelly for a PB&J that is not only satisfying but also good for you.

10. Refreshing Cantaloupe and Creamy Cottage Cheese



Low-fat and low-sodium cottage cheese enhances the natural sweetness of cantaloupe in this snack. Top 1 cup of cut-up melon with ¼ cup of low-fat cottage cheese. The melon is an excellent source of vitamins A and C, per the USDA. Plus, the low-fat cottage cheese adds 7 g of protein to the snack and supplies a good source of calcium. Add a sprig of mint to add a punch of color and flavor.

11. A Couple of Dark Chocolate-Covered Strawberries



Strawberries are naturally fat-free, making them a healthy choice for diabetes, and they're also rich in vitamin C. One cup provides your entire DV of the vitamin, according to the USDA. Their sweetness when they're ripe makes this snack taste rich and decadent, too.

Dip these juicy fruits in creamy dark chocolate to create a thin coating. Dark chocolate has less added sugar compared with milk chocolate, notes the USDA. This added dimension of flavor will have you savoring each bite. Mind your portions: Three to four of these chocolate-covered berries have 13 g of carbs and 120 calories.

12. Sugar-Free Fruit-Flavored Gelatin Topped With Fat-Free Whipped Cream



A sparkling, fruit-flavored gelatin (go with ½ cup) topped with whipped cream is refreshing and pleasantly satisfying.

You can make this snack completely guilt-free by choosing a sugar-free gelatin as a snack-sized container of gelatin made with low-calorie sweetener contains 13 g of carbs for less than 60 calories, per the USDA. Top it with 1 tbsp of sugar-free whipped topping to add some sweetness for an additional 1 g of carbs.

13. Fat-Free and Sugar-Free Frozen Yogurt With a Fruit Topping



Enjoy this cool, creamy, low-cal snack anytime, just be sure to stick to a ½-cup portion. One brand, Kemps, sells a vanilla version, which has 24 g of carbs and no added sugar, and is a good source of calcium for a 2/3-cup serving (180 mg for 15 percent of the DV).

To add variety, try different flavors, and feel free to top the frozen yogurt with a few small berries or a teaspoon of chopped nuts - this will add even more flavor, texture, and nutrition.

1. Oatmeal
Consumption of whole grains, such as oatmeal, is linked to lower diabetes risk. This is probably due to their ability to reduce your body's spike in blood sugar after a meal, as well as increase insulin sensitivity, which helps lower blood sugar. These benefits may be largely related to whole grains' dietary fiber, which is not found in high amounts of refined (processed) grains, such as white bread. Your best bet is to replace the majority of your refined grains with whole grains.

Try this: Instead of a sugary dessert after dinner, try a small bowl of oatmeal made with a…" cup of oats, …" cup of skim milk, and a teaspoon of cinnamon. Oatmeal and milk can help regulate sleep, and cinnamon improves blood sugar levels. Pro tip: The Lark Health App can track your nutrition and give you recommendations just by talking to it!

2. Beans
Beans are high in starch, but do not let their carbohydrates scare you away. They have resistant starch, which improves blood sugar control, plus they are rich in fiber. On top of that, they are sources of protein, which further helps keep your post-meal blood sugar response down.

Try this: Mix 2 cups of cooked black beans with 1 cup each of chopped tomato and cucumber, a1/4 cup of diced onion, and the juice of a lime. Grill or bake 1 lb. of tilapia, serve with the bean mixture, and garnish with cilantro and avocado

3. Almonds
People who eat nuts most days are less likely to be overweight, and less likely to develop diabetes, than those who avoid them. Almonds are higher than some other types in fiber, but any type of nuts or peanuts, or nut or almond butter will do the trick. Just be sure to choose all-natural varieties with no added sugar or hydrogenated oils.

Try this: Core an apple, then slice it into thin, doughnut-shaped slices. Spread them with almond butter mixed with wheat bran for extra fiber.

4. Yogurt
Yogurt is known for its calcium, but it does more than support strong bones. It is high in protein and low-glycemic, so it does not spike your blood sugar levels or lead to sugar cravings later. Research now suggests that people who eat yogurt regularly have a lower risk of developing diabetes. The benefit may be linked to yogurt's probiotics, or healthy bacteria that live in your gut.

Try this: Mix 2 cups of plain, fat-free Greek or regular yogurt with a ¼ cup of fresh dill, ¼ cup thinly sliced green onions, dash each of cayenne and black pepper, 1 tablespoon of lemon juice, and a… cup each of green bell pepper and tomatoes. Serve with bell pepper strips. This filling snack can help you lose weight, plus the vitamin C from the bell peppers can further lower diabetes risk.

When you're managing diabetes, there are pros and cons involved with each way of cooking veggies.
We all know vegetables are good for us, but when you have diabetes, it can be difficult to know whether certain types are better for your blood sugar, and how preparing a veggie may impact its nutritional value. For example, are roasted sweet potatoes as nutritious as steamed kale, or if you sauté your spinach rather than steam it, have you lost some essential nutrients?

While all vegetables are healthy, it might be difficult to understand why some have to be limited or reduced, says Cara Lowenthal, MPH, RD, a certified diabetes educator at the Joslin Diabetes Center in Boston.

Why Veggies Should Be in Your Diabetes Diet

Vegetables are an essential part of every diet, but this food group is especially important for people with type 2 diabetes. Nonstarchy vegetables, like spinach, kale, and broccoli, are rich in nutrients like vitamin A and vitamin E, low on the glycemic index, and have lots of fiber, which means munching on them will help you fill up without significantly raising your blood sugar, Lowenthal says.

The fiber that many vegetables pack can also slow down how quickly sugar enters the blood, explains Krista Mathews, a dietitian at The Ohio State University Wexner Medical Center in Columbus, who frequently works with people diagnosed with diabetes. People who have diabetes are at a higher risk of developing cardiovascular disease, and eating the right amount of fiber can help reduce this risk, Mathews notes. For instance, a study published in January 2014 in The American Journal of Cardiology suggests that an increased fiber intake is associated with a lower lifetime risk of cardiovascular disease.

How to Choose the Best Vegetables

So which vegetables are best?
When you have diabetes, the most important thing to consider is whether your produce is starchy or non starchy:

Non Starchy vegetables, like leafy greens or cruciferous vegetables, such as broccoli, cauliflower, or cabbage, are all good options that can help keep your blood sugar stabilized, Lowenthal says. Aim to fill about half of your plate at each meal with nonstarchy vegetables, Lowenthal says, or try to get at least 1 cup of cooked nonstarchy vegetables, or 2 cups of raw nonstarchy vegetables, in at mealtimes.

Starchy vegetables, like peas, corns, potatoes (including the sweet variety), and butternut squash, contain vitamins, minerals, nutrients, and fiber, though they’re also higher in carbs than their nonstarchy counterparts. They're still healthy for you, but people with diabetes should watch their portion sizes, Lowenthal notes.

Mathews agrees, noting that the majority of beans, including black beans and pinto beans, would also fall into this category. How much you eat of these starchy vegetables will depend on your dietary needs and carbohydrate goals per meal, but keep in mind that a cup of starchy vegetables has about 30 grams (g) of carbohydrates, or two carbohydrate servings, Lowenthal says.

The Best Ways to Prepare Them

Once you've picked your vegetables, how can you best prepare them? Steaming, roasting, and sauting vegetables are all wonderful methods for vegetable preparation that bring out different flavors, depending on which method you choose, Lowenthal says. And depending on how you prepare those vegetables, you could alter how their nutrients are absorbed in your body.

Here are the pros and cons of some of the most popular cooking methods:

Steaming Steaming vegetables involves using a steamer or saucepan with a cover. During this process, the produce is cooked only briefly via water vapor without being immersed in water. Because this method doesn't require adding oil or salt, it may be the best veggie-cooking option if you're watching your waistline, Lowenthal says. Although maintaining a healthy weight is important for diabetes management, when you steam veggies, it's possible some of their nutrients may be absorbed by the water as they cook, she explains.

Boiling This cooking method involves fully immersing veggies in boiling water, which can be easy and fuss-free. But, like steaming, you may lose some of the nutrients in your veggies if you take this approach, Lowenthal says. The longer you let veggies boil, the more nutrients they tend to lose. Nonetheless, this method is also beneficial for people who are looking to lose weight, as it doesn't require using salt or oil.

Sautéing and Roasting In addition to keeping all of the nutrients of the vegetables, sauting and roasting methods can also be tastier, as they often involve adding oil, salt, or butter to the vegetables before cooking them in a pan or baking them in the oven. But if you do add extra fat, be sure to measure the amount carefully, Mathews says. Lowenthal agrees, noting that a tablespoon of oil has about 120 calories and 14 grams (g) of fat, so try to stick to half a tablespoon or a tablespoon max, depending on whether you’re including other fat in the meal.

Microwaving Microwaving may not sound like the healthiest option, but if you microwave your veggies, they'll actually retain most of their nutrient content, Lowenthal says — unlike when you use methods like steaming or boiling, where water absorbs some of those nutrients.

In fact, Any way of cooking vegetables will increase the rate of digestion, as they will begin to be broken down compared with when you eat raw vegetables, Lowenthal notes. In addition, some nutrients, such as the lycopene in tomatoes, are better absorbed by the body after cooking.

Eating Vegetables Raw That said, are there benefits to eating veggies raw? As it turns out, some nutrients, like vitamin C, are sensitive to heat and are lost during cooking, but are readily available when the vegetables are raw. It's also possible raw veggies will fill you up faster, since they take longer to eat and may take up more volume in the stomach, without delivering as many calories, Lowenthal explains. Thus, eating raw veggies can also be an effective weight-management tool.

4 Tips for Preparing Veggies if You Have Diabetes

Here are some of the best practices recommended by the experts for preparing your veggies:

Don't be afraid to include some fat to cook your veggies. Vitamins A, D, E, and K are fat-soluble vitamins, Lowenthal says. You need fats in your diet for these nutrients to be absorbed. Kale, spinach, and broccoli all contain vitamins A, E, and K, while vitamin D tends to be found in fortified foods and foods like cheese, eggs, and fatty fish, rather than veggies. While salmon is a good choice for vitamin D, you can ensure you're getting ample vitamin D by spending 10 to 15 minutes in the sun without protection per day, as the sun helps synthesize the nutrient in the skin. You may also consider taking a vitamin D supplement.

Be sure to choose the right fats. Dousing veggies in oil or butter could promote insulin resistance, reducing how well insulin is used in the body, and lead to higher blood glucose levels hours after a meal, Lowenthal says. In addition, higher-fat meals can contribute to weight gain — a double whammy for those with diabetes. Be mindful of portion sizes, and choose healthy unsaturated fats, like olive oil or canola oil, instead of saturated fats, like bacon fat or butter, Lowenthal says, adding that she would recommend sticking to one serving of fat, or about one teaspoon of oil.

Eat vegetables before other foods in your meal. Lowenthal notes that some research, such as a review published in January 2014 in the Journal of Clinical Biochemistry and Nutrition, suggests that eating vegetables before other foods in the meal may help lower post-meal blood sugars.

Most important, eat a lot of veggies, and get a wide variety of them in your diet. A variety of vegetables is absolutely important, Mathews says, noting that this variety can help balance out the nutrients you're getting from your diet. Most importantly, no matter how you cook them, eating more vegetables, especially nonstarchy veggies, is a healthy choice for anyone to make. For those who have diabetes, eating more veggies each day can make a big difference in weight, blood sugar levels, and overall health.

People ranked the most popular cereals from best to worst based on their nutritional value in particular added sugar, fibre content, salt. Read on to get your day off to a heart-healthy start.

1. Oatmeal Porridge

Porridge is people's top choice for a heart healthy breakfast – when it is made with low-fat milk or water and unsweetened. All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 1.6g of beta-glucan.) As well as this, you’ll be getting the fibre from the whole grains, plus there is no added sugar or salt.

Make sure you don't add extra sugar or salt to your porridge as this will undo all your good work instead, try adding a banana or some fruit for extra sweetness. For every 80g that you add it will be one of your 5-a-day at the same time.

A serving of porridge made with 40g of oats and semi-skimmed milk contains:
Energy 1016kJ / 241kcal, 12% of your Reference Intake (RI)
Fat 6.2g, 9% of your RI
Saturates 2.5g, 13% of your RI
Sugars 8.2g, 9% of your RI
Salt 0.2g, 3% of your RI


A 40g serving of oats (not made up) contains:
Energy 645kJ / 152kcal, 7.6% of your RI
Fat 3.2g, 5% of your RI
Saturates 0.5g, 2.6% of your RI
Sugars 0.1g, 0.1% of your RI
Salt <0.01g, <1% of your RI

2. No added sugar or salt muesli

No added sugar muesli contains a mixture of grains, fruit and nuts and the combination will differ between brands and varieties so the amount of oat beta glucans will be more variable than porridge, which is made only of oats.

The dried fruit that is added should provide all the additional sweetness you need and will also count towards your five a day but choose a muesli with no added sugar and be aware that many fruit and nut mueslis (especially tropical fruit versions) contain sweetened dried fruit, which means they have sugar added even if it isn’t listed separately on the ingredients.

Banana chips are another popular muesli ingredient that will contain added sugars and saturated fats.

A 50g Swiss-style no added sugar or salt muesli serving contains:
Energy 758kJ / 179kcal, 9% of your RI
Fat 2.9g, 4% of your RI
Saturates 0.6g, 3% of your RI
Sugars 6.5g, 7% of your RI
Salt 0.08g, 1%

3. Shredded whole wheat cereal

Shredded whole wheat cereal with low-fat milk is the best choice of conventional breakfast cereals, because it doesn't contain any added sugar or salt, and is high in fibre. Watch out, though, for the kind with fruit fillings, which may contain added sugar, or that are frosted as they will almost certainly will have sugar added. Instead try adding fresh fruit such as a banana or berries for sweetness.

A 45g serving contains:
Energy 688kJ / 163kcal, 8% of your RI
Fat 1.0g, 1% of your RI
Saturates 0.2g, 1% of your RI
Sugars 0.3g, <1% of your RI
Salt 0.02g, <1% of your RI

4. Bran flakes

Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness. The wholegrains mean they are high in fibre and so have benefits for your digestion too as well as your heart health.

For a ready to eat cereal that is an even more heart-healthy start to the day, swap for a shredded whole wheat cereal or no added sugar or salt muesli (see above) as these don't contain any added sugar or salt.

A 30g serving contains:
Energy 425kJ / 100kcal, 5.0% of your RI
Fat 0.7g, 1.0% of your RI
Saturates 0.1g, 1% of your RI
Sugars 6.3g, 7% of your RI
Salt 0.27g, 5% of your RI

5. Cornflakes

Cereals like cornflakes or puffed rice served with low-fat milk – can be part of a healthy breakfast but are low in fibre so not as good a choice as a wholegrain cereal.

Adding a piece of fruit will help to balance your breakfast as well as making it more filling to eat. These cereals, and their wholegrain equivalents, usually come with added sugar and salt but also often have added vitamins and minerals which are good for your overall health.

Other low-fibre unsweetened cereals (like crisped rice or malted flakes) will be similar from a heart health point of view.

Salt levels do vary between the brands so make sure you check the nutritional labels before you buy.

A 30g serving contains:
Energy 481kJ / 113kcal, 6.0 % of your RI
Fat 0.2g, 0% of your RI
Saturates <0.1g, 0% of your RI
Sugars 2.2g, 2% of your RI
Salt 0.13g, 2% of your RI

6. Muesli with added sugar

Most people naturally believe muesli to be healthy, and it does have a lot to commend it, but if you don't check that you're buying one with no added sugar or salt it can contain almost as much sugar as a bowl of frosted flakes.

You'll still get some health benefits from the nuts, grains and fruit but these are offset by the sugar, so be sure to always choose no-added sugar muesli.

A 50g serving contains:
Energy 755kJ / 183kcal, 9% of your RI
Fat 3.1g, 5% of your RI
Saturates 0.7g, 3% of your RI
Sugars 10.6g, 12% of your RI
Salt 0.17, 3%

7. Sugar-frosted cornflakes

Sugar-frosted cornflakes are high in sugar and low in fibre as well as usually coming with added salt. Sugar-frosted flakes are usually nutritionally similar to other sweetened cereals like chocolate rice cereals, or honey-nut coated cereals. Swapping to an unsweetened equivalent, like cornflakes or puffed rice, would be a good first step and add a serving of fruit for one of your five- a-day plus some added sweetness.

A 30g serving contains:
Energy 447kJ / 105kcal, 5% of your RI
Fat 0.2g, < 1% of your RI
Saturates <0.1, < 1% of your RI
Sugars 11.5g, 13% of your RI
Salt 0.2g, 4% of your RI

8. Granola with dried fruit, nuts or seeds

This sounds healthy but isn't, as it's high in fat and sugar.
An average portion of granola with nuts is 60g, which without milk packs in 270 kcal and 12.3g fat of which 2.8g is saturated fat. Serve this with 125ml of full fat milk and this adds another 81 kcal and 4.6g of fat of which 2.9g is saturated fat. Which why it made our list of 12 foods you wouldn't believe are so fatty.
Why not try swapping granola for heart-healthy no-added sugar muesli?

A 60g serving contains:
Energy 1135kJ / 270kcal, 14% of your RI
Fat 13.3g, 19% of your RI
Saturates 2.7g, 14% of your RI
Sugars 10.8g, 12% of your RI
Salt <0.01, < 1% of your RI

9. Granola with chocolate

Granola with chocolate has all the same issues that regular granola has, in that it's high in fat and sugar, but with added chocolate - so even more fat and more sugar! Granola with chocolate is best enjoyed as an occasional treat.

A 50g serving contains:
Energy 924kJ / 220kcal, 11% RI
Fat 15g, 21% RI
Saturates 6.8g, 34% RI
Sugars 24g, 27% RI