No Added Sugar Greek Yogurt

The FDA has issued a qualified health claim linking yogurt consumption to a reduced risk of type 2 diabetes. According to the agency, “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’re looking for a yogurt brand to try, Too Good & Co offers many no added sugar varieties packed with protein to help keep you full. Flavors like Madagascar vanilla, peach, and blueberry make it easy to enjoy as part of breakfast, an afternoon snack, or in recipes like this Cloud Bread with Greek Yogurt.

Lean Pork

Pork is one of the most widely enjoyed proteins around the world and adds rich flavor to countless dishes. It fits well into both carbohydrate exchange and low-carb meal plans, offering plenty of protein to help you feel satisfied for longer. For a heart-healthy, calorie-conscious choice, opt for lean cuts like pork tenderloin, and try my Instant Pot Stir Fry.

Soy Foods

If you follow a vegetarian diet, or just want to switch things up, soyfoods like tofu, tempeh, and edamame are excellent sources of plant-based protein. If you’re watching your carbohydrate intake, check product labels carefully. Some tempeh varieties include grains along with soy, which can increase the carb content.

For an easy way to enjoy tempeh, try my Tempeh Bolognese Sauce. Serve it over spaghetti squash for a lower-carb twist on a classic comfort dish.

Tinned Seafood

Tinned seafood is one of the most affordable and convenient ways to enjoy the benefits of seafood, with plenty of options to explore. Tuna is a classic pick, but salmon and sardines offer an added bonus: they’re rich in omega-3 fatty acids like DHA and EPA, which support heart and brain health.

For a quick, carb-conscious lunch, try my Sardine Salad Wraps made with lettuce leaves or collard greens as the wrapper. Delicious, simple, and satisfying!

Eggs

Eggs are an excellent source of complete protein: affordable, low in carbohydrates, and vegetarian-friendly. What’s not to love? Eggland’s Best Eggs made an appearance at the Expo, showcasing how this simple, minimally processed food continues to be a nutritious choice.

Versatile and satisfying, eggs work beautifully in both sweet and savory dishes. One of my favorite quick breakfast recipes is Fried Eggs in the Air Fryer. This is perfect for busy mornings when you still want something wholesome and delicious.

Low Carb Fruits and Vegetables

Speaking of minimally processed foods, fruits and vegetables deserve a spotlight. They provide fiber, phytonutrients, and plenty of low-calorie fluid volume to help you feel full and nourished. Naturally fermented vegetables like sauerkraut are a tasty way to add flavor, though their high sodium content makes them less suitable for low-sodium diets.

Non-starchy vegetables and berries (such as strawberries) are lower in carbohydrates, making them great choices for those following a low-carb approach to diabetes management. If you’re using carb exchanges, these foods offer a larger portion size per exchange compared to higher-carb options.

Want to try fermenting your own vegetables at home? My Fermented Red Cabbage Sauerkraut Recipe is a great place to start. Its vibrant pink hue adds both beauty and nutrition to any meal.

Almonds

While almonds and other tree nuts are best known as sources of healthy plant-based fats, they also contribute a bit of protein and fiber to your diet. They make a satisfying, nutrient-dense snack that can help keep you energized throughout the day.

For an easy option on the go, try my Low Carb Trail Mix recipe. for a fun snack to have on the go. It features a delicious blend of pecans, macadamias, and cashews, but feel free to swap in your favorite nuts for a personalized twist!

Peanuts

Peanuts aren’t technically tree nuts, they’re legumes that grow underground. Still, like tree nuts, they’re a low-carb source of healthy fats, protein, and fiber, making them a smart addition to balanced meals.

One of my favorite ways to enjoy peanuts is in this easy Keto Peanut Sauce. It’s delicious served over lean protein with a mix of non-starchy vegetables for a quick and satisfying low-carb stir-fry.

Sunflower Seeds

Both tree nuts and peanuts are common allergens, so if you’re looking for alternatives, don’t forget about seeds. Sunflower seeds are a versatile option, offering healthy fats, fiber, and protein, and they can often be swapped 1:1 for nuts in recipes. They’re also budget-friendly, making them a smart choice for everyday meals.

While sunflower seeds are great for snacking on their own, I love using them in my Leftover Greens Pesto. It’s delicious drizzled over vegetables, lean protein, or low-carb pasta, and makes a flavorful addition to homemade salad dressings.

Sparkling Water

Staying adequately hydrated is essential for overall health, whether you’re managing diabetes or not. Yet plain water can sometimes feel a bit boring.

One way to keep hydration interesting is to make your own infused water or enjoy sparkling water brands like LaCroix. Choose unsweetened options with natural flavoring only. They provide zero calories and zero carbohydrates while adding a refreshing twist to your daily routine.

Non-Nutritive Sweeteners

Low-carb and low-calorie sweeteners were a major presence at the Expo, including brands like Truvia and Lakanto monkfruit. Some people find these products helpful for satisfying a sweet tooth in a carb-conscious way, while others feel they can sometimes increase their cravings for sweets.

For those that find these products helpful, my Diet Lemonade Recipe is a simple and refreshing option, and you can use any 1:1 sweetener substitute that works for you.

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