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Diabetic-Friendly Recipes: Tasty Meals That Won’t Hurt Your Health

fresh avocado

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  • Remember that everybody’s nutritional requirements are different, so you should consult your dietitian for the portion sizes that are suitable for your needs
  • To make your own tasty and healthy recipe, you should be aware of the nutritional value of the ingredients that you plan to use. You should also consider the basic dietary guidelines and individualized diet plan prescribed by your dietitian

Just because you've been diagnosed with diabetes doesn't mean that you should limit yourself to eating bland and boring foods. There are a variety of flavorful and guiltless recipes that you can still enjoy without causing a drastic increase in your blood sugar levels.

To make your own tasty and healthy recipe, you should be aware of the nutritional value of the ingredients that you plan to use. You should also consider the basic dietary guidelines and individualized diet plan prescribed by your dietitian.

Try Out Some of These Delicious Recipes

Creating a diabetic-friendly recipe that the whole family can  enjoy may be difficult, since you have to consider your nutritional needs and the personal preferences of your loved ones. If you're at a loss on what to serve for the next mealtime or special occasion, try these easy and satisfying recipes for diabetics:

Energizing Breakfast: Quick and Easy Baked Avocado

Avocado is known as a superfood because it's an excellent source of fiber and healthy fats, which may aid weight loss and promote efficient use of insulin. It's also loaded with various vitamins and minerals, including vitamin K, pantothenic acid, pyridoxine, magnesium, folate and potassium.

Aside from the numerous health benefits that it brings, avocado also makes for a versatile ingredient, especially if you pair it with healthy spices. This baked avocado recipe is a good breakfast food that can give you the energy boost that you need to start the day:

Baked Avocoado


1 organic Hass avocado, cut in half with seed removed

2 organic pastured eggs

1/2 teaspoon organic Mexican seasoning or, preferably, equal parts organic cumin powder, garlic powder, oregano and chili powder

1/4 cup shredded organic cheddar cheese

Organic salsa

Fine sea salt and organic cracked black pepper to taste


1. Heat your oven to 425 degrees Fahrenheit. Place the avocado halves in a baking dish and stabilize them with a little foil if needed. Crack one egg into each empty pit of your avocado halves. You can scoop a bit of avocado out if you need more room for the egg.

2. Season with a bit of salt and pepper. Sprinkle 1/4 teaspoon of the seasoning on each egg-filled avocado. Top each half with shredded cheese and pop into the oven for 10 to 15 minutes. Remove from the oven, top with salsa and enjoy!

The other nutritious ingredients in this recipe make it even more beneficial for your health.

Eggs that come from pastured hens are good sources of protein, which is an essential part of your diet. They contain omega-3 fats, which may help improve heart health and prevent diabetes-related heart diseases. The spices used to add flavor to this dish provide vitamins and minerals that can help fight diseases, reduce inflammation and aid weight loss.

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Hearty Main Dish: Almond Crusted Salmon With Steamed Broccoli and Sweet Potato Hash Browns

If you're looking for a dish that's packed with flavor and nutrition, then this almond crusted salmon recipe is a must try. What makes this recipe great for diabetics is its phenomenal ingredients. Here's how you can prepare it  for lunch or dinner:

Almond Crusted Salmon


4 fresh or thawed Alaskan wild-caught salmon filets

1 cup almond meal or pulverized raw almonds from food processor

9 tablespoons of Dr. Mercola's coconut oil

2 medium sweet potatoes, grated

1 large head of broccoli

Dr. Mercola's Himalayan salt

Black pepper

1 teaspoon grass fed butter

1 teaspoon olive oil

Pinch of cinnamon

Pinch of garlic powder

Pinch of turmeric


1. Heat coconut oil in two separate frying pans, 4 tablespoons per pan.

2. Place grated sweet potatoes in one pan in patty form. Sprinkle with cinnamon. Cook over medium-high heat until brown around the edges, then flip and cook the other side.

3. Dredge salmon in almond meal. Place in hot oil and cook five to six minutes per side, and then remove from pan.

4. Heat water to steam broccoli. Steam for approximately seven to 10 minutes. Drizzle with butter, coconut oil and olive oil, and then add salt, pepper, garlic powder and turmeric.

Wild-caught Alaskan salmon is an excellent source of animal-based omega-3 fatty acids, which may help decrease insulin resistance and prevent heart problems, such as heart attacks and strokes.1 Studies have also shown that omega-3 may help stop the body's immune system from attacking its own beta cells.2

Keep in mind that wild-caught Alaskan salmon is entirely different from farm-raised ones. Farmed salmon contain toxic chemicals due to the unnatural, poor diet they are fed, so be sure to avoid them.

This recipe also contains raw almonds, which is a great food for people with diabetes since it helps lower  blood glucose and insulin levels. It also contains high amounts of magnesium, making it an ideal food for diabetics who are at risk of magnesium deficiency.

Broccoli and sweet potatoes are also loaded with fiber, vitamins, minerals and plant compounds, which are generally good for your health. However, note that sweet potatoes contain fructose, so be sure to eat them in moderation.

Wholesome Snack: Creamy Mint Chocolate Pudding

Don't let diabetes prevent you from indulging your sweet tooth every once in a while. You can still enjoy sweet dishes, but in very limited amounts. Try this chocolate pudding recipe if you're craving a sweet, yet healthy snack:

Creamy Mint Chocolate Pudding


4 ripe avocados

3/4 cup raw organic cacao powder

1 teaspoon Dr. Mercola's organic vanilla extract

3/4 cup homemade almond milk or coconut milk

3 tablespoons monk fruit

3 drops organic peppermint oil


1. Combine all ingredients in blender and mix until smooth.

2. Can serve immediately or refrigerate for a couple of hours to serve chilled.

A bite or two of this nutritious sweet dish provides loads of nutrients that can help you manage diabetes better. As mentioned above, avocados contain vitamins and minerals that can help boost your overall well-being. It's also rich in fiber and healthy fats but low in carbohydrates and sugar, which is why it's such a good fruit for diabetics.

Raw organic cacao powder offers numerous health benefits too, as it contains more than 300 different chemical compounds, which may help reinforce your body against the long-term complications of diabetes. Plus, it's a great source of protein, calcium and magnesium.

It's important to note that a cup of raw cacao only contains 1 gram of sugar, so it's safe to be consumed by diabetics if properly prepared.Another beneficial ingredient in this recipe is the monk fruit. Monk fruit is used as a natural sweetener, as it has an intensely sweet flavor that comes from its unique antioxidants.

Since it doesn't contain fructose or glucose, it doesn't have any impact on the blood sugar levels, which makes it a safe ingredient for diabetes patients.

Remember That Moderation Is Key

While the recipes mentioned above are diabetic-friendly, that doesn't mean that it's OK for you to consume them in large amounts. You should still practice portion control when eating these meals, since consuming more than the recommended quantity may affect your blood glucose levels and lead to serious health issues.

Remember that everybody's nutritional requirements are different, so you should consult your dietitian for the portion sizes that are suitable for your needs.3 If you're looking for more tasty and diabetic-friendly dishes, browse Dr. Mercola's Healthy Recipes.

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