A diabetic-friendly deli sandwich focuses on lean protein (turkey, chicken, roast beef), whole-grain or low-carb bread (or open-faced), lots of veggies (lettuce, tomato, cucumber, onion), and mustard or vinegar, while skipping sugary sauces, processed meats, and excessive cheese to manage carbs, fat, and sodium. Think simple and loaded with fresh produce for flavor and fiber.
A Diabetes-Friendly Sandwich on Whole-Grain Bread
Whole-grain breads, which have more protein and fiber, are another good way to limit your carb count. Then you want to load up your sandwich with crunchy vegetables like romaine lettuce, tomato, cucumber, and onions.
Very Lean Meat Choices (0-1g fat/ounce and 35 calories)
Foods that don't spike blood sugar as much include avocados, eggs, berries, nuts and seeds, dark leafy greens, whole grains, and fish. Strategies such as pairing carb-rich foods with protein or healthy fats can also help reduce spikes in blood sugar.
Ham is naturally very low in carbohydrates, which means it won't raise your blood sugar. But that doesn't mean it's a recommended part of a diabetes-friendly diet, because ham may have more salt and saturated fat than your doctor wants you to eat.
A 100% wholegrain is the best bread for those with both type 1 and type 2 diabetes, as it is not made with processed ingredients or additions such as sugar, and can help keep blood sugar levels stable.
If you're looking for the healthiest lunch meat option, choose the leanest cuts of deli meat possible, such as turkey, chicken breast, lean ham or roast beef. “These types of deli meat have the least amount of fat and provide a better nutrient value compared to others,” Zumpano says.
The #1 worst foods for blood sugar are sugary drinks (soda, fruit juice, energy drinks) and foods high in refined sugars and carbohydrates (pastries, white bread, white rice, candy, sugary cereals), as they cause rapid, significant blood sugar spikes due to fast absorption and lack of fiber, increasing risks for type 2 diabetes and heart issues. These simple carbs offer little nutrition but deliver quick glucose, forcing the body to produce more insulin.
Multiple studies have pointed to the benefits of eating oily/fattier fish in improving heart health and even reducing issues related to diabetes. Tuna is an accessible and affordable way to get more fish into your diabetes diet—and it can be pretty delicious to boot.
Safe bets on the Subway menu
Take advantage of Subway's wide selection of vegetables and pile them onto your sandwich or salad. Lakatos suggests piling on veggies such as spinach, sweet peppers, onions, and lettuce on your sandwich, as they add extra fiber and micronutrients.
Diabetics can freely enjoy non-starchy vegetables (leafy greens, broccoli, peppers), lean proteins (fish, chicken, beans, tofu), healthy fats (avocado, nuts, olive oil), and some fruits (berries, apples, citrus) and whole grains (quinoa, oats) in moderation, focusing on whole foods, fiber, and portion control to manage blood sugar. Key is balancing meals around non-starchy veggies, choosing low-GI carbs, and limiting added sugars and refined grains.
Order a turkey sandwich on fresh, whole-grain bread, piled high with veggies. Make it a combo with fruit salad and a glass of low-fat milk for a terrific, diabetes-friendly meal. Six grams of fiber helps to manage blood sugar. Milk, fruit, and veggies are all high in potassium to help lower blood pressure.
Turkey Sandwich comes in at #1 for the most healthy. Turkey contains less fat than most other meats and is rich in protein and potassium, needed for strong muscles.
Healthier bread choices
13 Foods to Avoid if You Have Diabetes
Grilled cheese tips for better blood sugar control
To mitigate the spike of the bread, opt for lower-carb bread to increase fiber and slow glucose release compared to refined white bread. Add fiber-rich veggies like spinach, tomato, or avocado to boost nutrients and balance blood sugar.
Can diabetics eat rotisserie chicken? Rotisserie chicken is perfectly fine to eat with diabetes. Watch for sodium or added sugar in store-bought seasonings, and be mindful of proper portion sizes. If you want to reduce saturated fat, consider removing the skin before eating.
Mayonnaise and Diabetes
Because of that, mayo won't likely affect blood glucose. That sounds like good news for people with diabetes, but people trying to manage their weight should be careful with mayonnaise consumption because of the high fat and calorie content, says Politi.
Though a breakfast favorite, sausage is a flavor-filled, processed meat that isn't ideal in a healthy, diabetes-friendly breakfast. Diabetes increases your risk for heart disease, so when you eat sausage regularly, your risk for cardiovascular disease increases even more.
Fruits to avoid with diabetes
While you don't need to avoid these high glycemic fruits, you should limit or eat them in moderation: Bananas. Mangoes. Pineapple.
Fish and Chips
You can still enjoy it even if you have diabetes, but there are some things you need to keep in mind. First, you can order a smaller portion to limit the carbs and optimise the other macronutrients. Second, you can try removing the batter from the fish.
Boars Head turkey breast is the least processed and says the only nitrates and nitrites in it are naturally occurring from the celery salt they use. The no salt added one is what they list as their least processed meat. They are literally sliced turkey breast not cooked and formed into turkey breast shape.
Other alternatives she recommends are: freshly roasted turkey breast from the store, making your own "deli meat" by brining it and roasting it, canned tuna or eggs. For meatless options, she recommends chickpeas, which are high in protein.