I recently attended the Food & Nutrition Conference & Expo (FNCE), the big conference for registered dietitians. High protein and high fiber foods were prominent players at the expo this year, two food trends that I love that may help patients with diabetes create a healthier dietary pattern.
Here are some of my favorite food finds at the expo for patients with diabetes who are trying to maintain healthier blood sugar levels. Please remember that this is not individualized nutrition advice and may not apply to you. Always consult with a physician or dietitian who is familiar with your medical history if you need help with your diabetes diet. – Summer Yule, MS, RDN
No Added Sugar Greek Yogurt
Image Credit: Summer Yule
The FDA recently announced a new qualified health claim regarding the relationship of yogurt and type 2 diabetes. “Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes according to limited scientific evidence.”
If you’ve been looking for a good brand of yogurt to try, the new Chobani 20g protein line contains no added sugar and plenty of protein for satiety. It currently comes in fun flavors such as raspberry lemon, strawberry kiwi, and mango. We love it at breakfast or as an afternoon snack, or in recipes like this Cloud Bread with Greek Yogurt.
Lean Pork
Image Credit: Summer Yule
Pork is one of the most commonly consumed proteins worldwide, and a flavorful addition to a variety of dishes. It fits easily into the carbohydrate exchange diet and low carb diets, and provides plenty of protein for long-lasting satiety with meals. Choose lean pork (such as pork tenderloin) for a heart-healthy and calorie-conscious option, and try my Instant Pot Stir Fry.
Tempeh
Image Credit: Summer Yule
If you follow a vegetarian diet (or are just looking for something different), tempeh is a fermented soy product that is packed with plant-based protein. Be sure to check the label of the product you’re purchasing if you’re carb-conscious. Some tempeh products are made with a mix of soy and grains and have a higher carb count than others.
For a simple recipe using tempeh, try this Tempeh Bolognese Sauce. Serve it over spaghetti squash for a lower carb option.
Low Carb Wraps
Image Credit: Summer Yule
There are many options for low carb wraps out there, from lettuce wraps, to collard greens, to wraps made with eggs. For a low calorie and convenient option that offers a bit of protein, we’re loving Egglife wraps. They come in a variety of flavors, including a sweet cinnamon flavor that’s sweetened with monk fruit.
For a quick lunch that’s carb-conscious, try my Sardine Salad Wraps with one of the savory Egglife flavors. Yum!
Eggs
Image Credit: Summer Yule
Eggs are a super source of complete protein, inexpensive, low carb, and also vegetarian. What’s not to love? Eggsland Best Eggs had a booth at the Expo, reminding us that this simple and minimally processed food can make a great option.
Eggs are so versatile and fit easily into both sweet and savory creations. These Fried Eggs in the Air Fryer are one of my favorite ways to enjoy this delicious protein on busy mornings.
Low Carb Fruits and Vegetables
Image Credit: Summer Yule
Speaking of minimally processed foods, let’s not forget about fruits and vegetables! Unlike the previous foods on this list, veggies and fruits like strawberries are not part of the protein group. However, they are important to add fiber, phytonutrients, low calorie fluid volume, and beautiful color to meals.
Non-starchy vegetables and berries (including strawberries) are lower carb produce options. That means they will fit better if you’re using a low carb diet strategy to manage diabetes. If you’re using carb exchanges, you get a higher volume of these foods per carb exchange than you do with higher carb veggies such as potatoes.
For a tasty way to incorporate strawberries into a meal try this Summer Berry Salad. (Be sure to watch the carb count on the dressing, as this can vary widely by brand.)
Tree Nuts
Image Credit: Summer Yule
Tree nuts are just what they sound like- nuts such as almonds, walnuts, and pecans that grow on trees. Though they should primarily be thought of as a way to add healthy plant-based fat to the diet, they also add some protein and fiber to the diet.
Try my Low Carb Trail Mix recipe for a fun snack to have on the go. It incorporates three kinds of tree nuts- pecans, macadamias, and cashews!
Peanuts
Image Credit: Summer Yule
Peanuts are not actually considered a tree nut because they grow in the ground. Like tree nuts however, peanuts are a low carb source of healthy fat, protein, and fiber.
One of my favorite simple ways to incorporate peanuts into meals is to make this Keto Peanut Sauce. It’s wonderful over a lean protein with a mix of non-starchy veggies for a low carb stir fry.
Sunflower Seeds
Image Credit: Summer Yule
Both tree nuts and peanuts are major allergens, so if allergies are leaving you feeling left out, don’t forget about seeds. Sunflower seeds are another option for healthy vegetarian fat, fiber, and protein, and they can be substituted 1:1 for nuts in recipes. If you’re on a budget, sunflower seeds tend to be fairly inexpensive as well.
Though you can snack on sunflower seeds by themselves, I like to use them in this Leftover Greens Pesto. It’s tasty drizzled on veggies, lean protein, low carb pasta, or use it as an ingredient in salad dressings.
Sparkling Water
Image Credit: Summer Yule
Adequate hydration is important to health, whether you are managing diabetes or not. Unfortunately, many of us find that drinking plain water can get boring.
Making your own infused water or purchasing sparkling water (such as LaCroix) can help keep your diet interesting and flavorful. Look for unsweetened water with added flavor only. It will have zero calories and zero carbs on the nutrition label.
Non-Nutritive Sweeteners
Image Credit: Summer Yule
Low carb and low calorie sweetener brands made a big showing at the expo, including Splenda, Truvia, and Lakanto monkfruit. Though some patients report that these products help them manage their sweet tooth in a carb-conscious way, others may feel their cravings for sweets are driven even higher.
For those that find these products helpful, try my Diet Lemonade Recipe (you can use any 1:1 sweetening substitute). If you’re using the carb exchange diet, Truvia has created a line of no sugar added instant oatmeal packets with added protein.
Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
Leave feedback about this