Fruit and vegetables contain a good mix of nutrients like vitamins, minerals and fibre. Other snacking options include unsalted nuts and seeds, oatcakes, rice cakes, wholegrain crackers, or unsweetened yogurts.
Eat a healthy breakfast
Your breakfast should include a balance of carbohydrates, protein, and healthy fats. Some good breakfast options for people with diabetes include oatmeal with nuts and berries, a vegetable omelet, or a smoothie with Greek yogurt and spinach.
Nuts & Seeds
Think almonds, cashews, pumpkin seeds, or a good trail mix. These are loaded with healthy fats, protein, and fibre, all of which help stabilise blood sugar and maintain steady energy levels. Perfect for that mid-morning boost or post-lunch recharge.
Diabetic Biscuit
Other options to consider(161)
Making better choices with crisps
Try a wholegrain variety to increase your fibre intake. Think about the flavour choice - does it increase how much salt you're having? Is there a light or reduced-fat version? But, remember fat and calorie savings may be minimal so it's not an excuse to eat two packets.
Healthy Breakfast Ideas
Eating snacks at night
Fruit and vegetables contain a good mix of nutrients like vitamins, minerals and fibre. Other snacking options include unsalted nuts and seeds, oatcakes, rice cakes, wholegrain crackers, or unsweetened yogurts.
10 Quick & Healthy Blood Sugar Friendly Snack Ideas
Tips for healthy breakfasts for diabetes:
Switch from white toast to wholegrain versions like seeded batch bread, multi-seed, granary, soya and linseed. These are better for your diabetes and digestive health. They're more filling, too. If you're making rotis and chapattis, use wholewheat flour.
Here are some examples of free foods for diabetics, as outlined by a committee of the American Diabetes Association and the Academy of Nutrition and Dietetics:
Conclusions and research needs
These results suggest that eating two larger meals a day (breakfast and lunch) may be more beneficial for patients with type 2 diabetes than six smaller meals during the day.
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.
For example, dark chocolate is a richer, less sweet alternative to white or milk chocolate. Some people with diabetes enjoy fruit as a filling and nutritious substitute to satisfy a sweet craving. Fruits like mashed banana or applesauce can also be used to naturally sweeten baked goods.
Sugar-free Jello: This fun, low calorie snack is naturally fat free and delicious day or night. Hummus and veggies: This plant-based snack is a great replacement for potato chips and dip. Not only is hummus delicious, but it is also versatile, packed with nutrients and has been linked to many health benefits.
Crumpets are lower in calories but slightly higher in salt. If your idea of a nostalgic treat, like mine, is a slice of processed cheese on top of a buttered crumpet, then be aware that crumpets contain up to double the salt of both muffins and bagels, and more than sliced white.
10 delicious biscuits that meet the low sugar guidelines
Nuts and seeds are nutrient-dense foods that can be great for your morning routine, especially when eaten on an empty stomach. Options like almonds, walnuts, chia seeds, and flaxseeds are not only rich in healthy fats but also provide protein and fiber, helping to keep hunger pangs at bay.
get cooked food into the fridge within 2 hours, eat it within 2 days, or freeze it for up to 2 months to prevent bacterial growth and foodborne illness.
Of all the included foods, a beef hotdog in a bun was associated with the greatest loss of life per serving (−36 minutes), whereas a peanut-butter-and-jelly sandwich was associated with the greatest extension of life per serving (+33 minutes).
Foods to try instead
1 small glass (150ml) of pure fruit juice or smoothie a day. 1 to 2 plain biscuits such as Rich Tea, Oatcakes, Ginger or Garibaldi. A small serving of low fat milk puddings such as rice pudding, semolina or low fat custard. 1 scone/ crumpet/ small currant teacake or 1 small slice of malt loaf.
Examples of the worst foods for diabetics include: