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How silica works to balance blood sugars and reduce type 2 diabetes risk with Health Tech founder, Sana Alajmovic: Your Diabestie Episode 12

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Your Diabestie discusses preventative healthcare and the importance of proactive measures to prevent chronic lifestyle diseases.

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As a note, Sigrid Glucose Stabiliser is a Your Diabestie Podcast Sponsor.

Today’s episode of Your Diabestie discusses preventative healthcare and the importance of proactive measures to prevent chronic lifestyle diseases.

Sana Alajmovic, the CEO of Sigrid, shared her personal connection to diabetes and her inspiration to work in preventative healthcare.

Sigrid’s technology uses Silica to slow down digestion, reduce caloric uptake, balance blood sugar, and prevent the development of type 2 diabetes.

The effectiveness of the glucose stabilizer in managing blood sugar levels was highlighted, and the conversation touched on the importance of individualized solutions for diabetes management, and the need to live a balanced life while striving for blood sugar balance.

Mila and Sana’s conversation underscored the multifaceted role of food in both nourishment and social connection, and the importance of preventative health and self-care.

Your Diabestie Episode 12 Topics: Interview with Sana Alajmovic, Co-founder and CEO of Sigrid Therapeutics

A natural version of Ozempic with ONE ingredient that lowers blood sugars | Your Diabestie Podcast

Sana’s Background and Passions for preventative health
Mila welcomes Sana Alajmovic, co-founder and CEO of Sigrid, to the podcast. Sanaa discusses her family’s experience with diabetes and how it led her to focus on preventative healthcare. She also shares her encounter with a professor of physiology, Tore Bengtsson, and his groundbreaking work on understanding the mechanisms behind type 2 diabetes.

Introduction of Sigrid and Glucose Stabilizer
Sana chats about the development of Sigrid Glucose Stabiliser, a technology designed to improve health and prevent chronic diseases. Mila shares a personal experience with the glucose stabilizer, highlighting its effectiveness in stabilizing blood sugar levels and its impact on managing diabetes.

Discussion on GLP-1 Agonists vs Glucose Stabilizer
The conversation delved into the role of GLP-1 agonists, particularly Ozempic, in treating certain patient populations and the paradigm shift it brought in understanding obesity as a complex chronic disease. The speakers also compared the benefits of glucose stabilizer, emphasizing its natural, non-hormonal, and sustainable approach to weight control and blood sugar management, making it a more affordable and safer long-term option for certain patient populations.

Importance of Healthy Eating and Enjoying Food
Sana and Mila Discuss the significance of maintaining a healthy diet and lifestyle, drawing attention to the balance between nutritious choices and occasional indulgence. They emphasize the social and celebratory aspects of food, underscoring its role in bringing people together and adding joy to life. Speaker 1 adds that joy is a vital nutrient, and eating without joy diminishes the ability to savor beloved foods.

Discussion on the Importance of Preventative Health and Self-Care
Sana and Mila engage in a conversation about the significance of preventative health and self-care, focusing on the groundbreaking impact of glucose stabilizer in clinical studies. Sana emphasizes the importance of staying true to the vision and educating others about prevention, while Mila expresses appreciation for the positive impact on people’s lives and the shift towards consumer-driven healthcare.

Episode Transcript

0:03 – Mila Clarke
Perfect. And then we’re going to hop in. Welcome to the Your Diabetes podcast, the podcast that ensures you don’t have to do diabetes alone. My name is Mila. I live with latent autoimmune diabetes in adults. And today I have an extremely special guest on the podcast. You might recognize the name Sigrid if you’re already a part of my community, because with a great partnership that we have, I’m able to offer free diabetes lifestyle coaching to every member of my community because of this amazing company with an amazing mission.

0:39 – Mila Clarke
So today on the podcast, I have Sigrid’s co-founder and CEO Sanaa Alajmovic on the podcast. Welcome Sanaa.

0:49 – Sana Alajmovic
Thank you, dear Mila, for having me. It’s a pleasure.

0:53 – Mila Clarke
Absolutely. And I’m so excited to talk to you, but also to have the audience just hear your story and hear the ways that your company is really trying to really focus on preventative health and change people’s health. And I always like to start out by asking my guests, what’s your connection to diabetes?

1:14 – Sana Alajmovic
Well, first of all, I grew up with a father who was pre-diabetic and he did not get the support from the health care system that he needed to reverse his pre-diabetes. He was simply told to go home to eat more healthily and exercise more. And let me also tell you, my father is a doctor. So if anyone is aware of what diabetes is, he is. But even himself, he had a hard time making these lifestyle changes. And it was also a lot of related to stress. We could see 20 patients in a day. So eventually, 10 years down the line, he developed full-blown type 2 diabetes.

1:58 – Sana Alajmovic
And that’s when the doctor suddenly said, oh, Dr. Lymovich, now we have tons of medications to give you. And that was an eye opener for me because I got to experience as a family member that, you know, a healthcare system where we work not proactively, but reactively. And I think that’s utterly wrong. And a couple of years ago, the same things happened to my brother, who got the diagnosis of being pre-diabetic. As you all already are well aware, there’s a genetic component in developing diabetes.

2:35 – Sana Alajmovic
And so it was, you know, back at this time with my brother. And I’ve lived with family members now. I’ve seen what it does to you when your blood sugar goes down, the mood swings. When we’ve been traveling, he has experienced ketocidosis. So it’s just, you know, It is not easy.

3:01 – Mila Clarke
Yeah, absolutely. It’s one of the, I think, next to living with diabetes, being a person who loves someone with diabetes and seeing them go through the motions of diabetes. Like my mother had type 2 diabetes, and she unfortunately passed away two years ago. But she, I just saw her struggle a lot with it. And the frustration. And then I also like intimately understood it, because I was going through a lot of the similar things with my own diagnosis. So I think having that perspective is so interesting, because you can see it from the outside, you can see what your family member is going through.

3:42 – Mila Clarke
And I would be curious, how did seeing that experience for you inspire or inform your work and what you do now?

3:55 – Sana Alajmovic
Because I started researching, well, what is this disease? And can it be prevented? And then I realized that prediabetes is actually reversible. Type 2 diabetes, depending on where you are along the line, but late stage type 2 diabetes is very difficult to reverse. Some states can be done with drastic lifestyle changes, but majority of people they don’t get healthy from there, from there, from the diabetes. So that’s when I started to realize, wait a second, my dad is not alone.

4:27 – Sana Alajmovic
And I started talking to other friends, I started talking to other people, and I soon realized, well, everyone seems to know someone with type 2 diabetes. And, you know, statistics showed it was half a billion people living with prediabetes, another half a billion living with type 2 diabetes. And there has never been a type 2 diabetic, which wasn’t a prediabetic at some point. So that really made me and made me convinced that I wanted to work within healthcare, and I wanted to work within preventative healthcare, because that’s where I feel we can make, you know, the most impact.

5:06 – Sana Alajmovic
And I was fortunate enough to meet a professor of physiology, a well-known professor, Tore Bengtsson, here in Sweden, which has spent 25, 30 years of his career understanding the mechanisms behind why we develop type 2 diabetes. And he had this amazing invention that he had been working on. And I was just taking it back. And I said, we need to get this out to patients, to people, to consumers. It can’t just be a great invention in a world-class science that’s just going to be stuff.

5:42 – Mila Clarke
And so tell us about that invention.

5:45 – Sana Alajmovic
Yes, so we started Sigrid, and Sigrid is actually a female Viking name. It means beautiful victory. And the beautiful victory we’re aspiring to achieve is to bring world-class science and research to consumers and patients so that we can prevent people from falling sick with chronic lifestyle diseases, but also at the same time enable them to live life to their fullest without restrictions. And we have developed and patented a unique technology based on an Silica, it’s a natural mineral, which is extracted and purified and engineered.

6:20 – Sana Alajmovic
So it basically works like a sponge in your gut and it traps these digestive enzymes. So it slows down your digestion and reduces caloric uptake and balances out your blood sugar, helps you sustain a healthy weight. And just reduces bloating, gives you more energy, and also prevents you from developing type 2 diabetes.

6:46 – Mila Clarke
Yeah, it’s pretty fantastic and remarkable. And I have to tell the audience, too, that I heard about this through you guys. And so what was interesting was you had an event in Miami, but I couldn’t attend. And so you were like, we’ll send you some product, try it out, see how it does for you. And much like a lot of other things that I’ve tried out and kind of tested to see what could make diabetes management easier, I was like, okay, I’ll try. We’ll see. But I was absolutely shocked in the difference that it made in the stability of my blood sugars.

7:24 – Mila Clarke
And instead of seeing lines after my meals that were kind of this roller coaster, this like up and down, up and down, I was seeing these straighter curves in my glucose. And the only thing that I had changed was taking glucose stabiliser, and Sana has it here if you’re watching the video version. Yeah, taking glucose stabiliser, two tablets, right before my meal and doing nothing else different. And I was just like, wow, this is really powerful, but also so remarkable and seeing like the drastic difference from one day to the next.

8:01 – Mila Clarke
And so it really, it works, it works. And it’s backed by clinical studies. You know, how many years of studies had you?

8:09 – Sana Alajmovic
Oh my gosh, 13 years of research and development. And just and just to tie to that, when when consumers and patients share this data with us or tell us, you know, I mean, I always want to cry because you know, that’s why we, that’s, that’s why I’ve been spending my last decade of my career and my professional life building this company, just to see that impact. And my brother, who was pre-diabetic, has now been using this, and he has been able to reverse to normal stage. He doesn’t have pre-diabetes any longer.

8:43 – Sana Alajmovic
So I feel, in one way, I couldn’t save my dad, but I’ve been given the opportunity to save my brother, Samir. Yeah,

8:51 – Mila Clarke
That’s incredible. That’s amazing. And like such a testament to what you’re doing, and that that work has really paid off, for sure. And I kind of want to switch gears a little bit, because we talked about healthcare systems being less preventative and more reactive to people’s health. And One of the kind of like big stories of 2023 was about ozempic or semaglutide and drugs that are GLP-1 agonists that essentially do very similar things to glucose stabiliser, but they are wildly expensive.

9:33 – Mila Clarke
They are so hard to come by. There is always a shortage of them, so people can’t reliably take them at times. And so I would love to know from you, describe the pros and cons of these medications for the long term versus incorporating something like cigarette glucose stabiliser into your daily routine.

9:58 – Sana Alajmovic
First of all, I think the GLP-1s and Ozempic have a huge role to play for certain patient populations, which do not have access to effective treatments. So I think in that aspect, you know, they are certainly great. I also think what they’ve made us realizes also is that obesity is not a choice. It is a complex chronic disease with underpinnings in biology, societal factors, environmental factors, and it’s really shift the focus, you know, actually that it can be treated. So I think, I think Ozempic has been a paradigm shift in that way.

10:43 – Sana Alajmovic
And in that way, it’s great. But what it’s also happened is that a lot of other people, normal weight people without diabetes, are taking it, which is also led to this shortage we’re seeing in patients that really need these medications. And what happens is, you know, this is still a drug which you’re injecting. So you are going to have these side effects. You know, there’s risk of, I mean, there are gastrointestinal side effects, vomiting, nausea, that’s one thing. But then 25 to 30% of the weight you’re losing is actually muscles.

11:23 – Sana Alajmovic
So that will put you at a higher risk for bone fractures. So I think you really need to have, it needs to be a risk benefit ratio before you embark on these type of invasive therapies. The glucose stabiliser on the other hand, this is a natural mineral which is engineered to work locally in your gut. There is no systemic absorption. There’s nothing going into your bloodstream. It’s not affecting other organs. It leaves the body naturally and together with food so it is a non-hormonal solution.

11:58 – Sana Alajmovic
It is effective in that it is cutting away these carbs and fats so you have less caloric uptake and that is evening out both your lipid curves as well as your blood sugar curves and helping with the weight loss and also the weight control and is doing so in a very natural, sustainable way. You don’t need a prescription to buy glucose stabiliser. It’s at a much affordable price point than a Zempik. So I think it just makes more sense for certain types of patient population or consumers to be to be, to be choosing something more sustainable and safer long-term.

12:45 – Sana Alajmovic
Yeah,

12:46 – Mila Clarke
Absolutely. And I, I love what you said about just like the different needs of different people and how like GLP-1 agonist injections can be good for certain populations of people. But also, it needs to be kind of this balance of what’s the risk versus like your health benefits at the end of it. And that’s so important to recognize and realize that, you know, we are all bio-individual. So not everything, yeah, is different solutions that work really well. So I really appreciate you mentioning that and saying that.

13:26 – Sana Alajmovic
Yeah, because what it also does, just much like the Zempix, it also stimulates your GLP-1, but it does so naturally and not to the same extreme extent as the GLP-1 does. But given our product slows down the digestion, so you feel fuller for longer, it reduces the need for cravings. And something we’ve also noticed is when normal weight people or taking those, a lot of them feel actually quite tired. They don’t have the same amount of energy. You are not going to feel that with glucose stabiliser.

14:00 – Sana Alajmovic
You are going to feel more energized. And that’s also because we’re actually more effective in cutting post-meal blood sugar So the blood sugar right after a meal. And we’ve also heard or consumers coming back to us and patients as well that feel that ozempic has maybe not been optimal when it comes to the post-meal blood sugar. It reduces the long-term blood sugar because it reduces weight, but not so much that post-meal blood sugar, which we have been shown to be really, really good at.

14:35 – Mila Clarke
Yeah, absolutely. It’s it’s so like remarkable seeing something like this working and that exists because I think people have struggled for so long with diabetes management and especially with post meal blood sugars when you’re not on insulin and you really the only things you can do or maybe or drink more water to lower your blood sugars. And so having something that actually really works to help you lower those postprandial or post-meal blood sugars is so cool. Every time I think about it, I’m like, this is the most awesome thing.

15:10 – Mila Clarke
Like, I want everybody to know about it and know that it’s out there because it really, like, the way that it works, if you wear CGM or if you do finger sticks and try to keep track, Yeah, like it’s, it’s really interesting to see just like how it’s actually working and comparing those glucose graphs, which I’m a nerd, so I always love doing. But I also wanted to know from you, so you spent a lot of time in diabetes research, and you know diabetes pretty intimately.

20:47 – Mila Clarke
So we have a special guest on the podcast now noodle was definitely trying to voice his opinion about how much he thinks stabiliser is the most wonderful thing. So we were talking about some of the ways that you think, you know, balance and living a healthier lifestyle can work for people with diabetes. So I would love to know more about some of the methods or tactics you think would work really well.

23:36 – Mila Clarke
So from your time and research, what do you think are the best ways to balance and maintain blood sugars?

23:51 – Sana Alajmovic
Yes. So first of all, I would like to say that’s one of the reasons we love working with you, Mila, because you show very clearly that a diabetes diagnosis, it does not mean that life ends. You can still enjoy life to the fullest, but you need to lead a balanced life. And there’s a saying that your genetics load the gun, but your lifestyle pulls the trigger. So it’s very important to eat healthily. What does that mean? It means more proteins and fibers to try to move every day to exercise.

24:32 – Sana Alajmovic
But I also very much believe in living life to the fullest. And you know, if you want to have that piece of bread or you want to have that pasta or that glass of red wine to to actually also And indulge at times because that also gives you happiness and it’s a it’s a long life you’re going to live hopefully so you have to also find. You know, find some pleasure and and and food is especially when we’re together with friends and family eating together. And that’s why really why I love our own product so much.

25:10 – Sana Alajmovic
It’s because it allows you to actually, you know, enjoy yourself in moderation and still get good health and feel healthy.

25:21 – Mila Clarke
Yeah, absolutely. I like one of the things that I’ve kind of adopted recently is joy is also a nutrient because if you are living this kind of like joyless existence, you’re not able to like enjoy the foods that you love. That’s just like not an existence.

25:40 – Sana Alajmovic
At all. Because food is so much more. It’s also social gathering. You know, it’s it’s a celebration of life in all of our important celebrations and holidays. We all gather around the table, you know, around food, so it’s very hard. And I mean, I’ve seen it with my own dad like it’s been. Of course he’s made healthier choices, but we’re from Bosnia. We’re from the Balkans. You know you have bread with every meal and he’s not going to cut out that bread. It’s going to be very difficult for him.

26:10 – Sana Alajmovic
And then I also believe in in building a community and seeking out communities like the angry woman where you can bounce off ideas where you can find inspiration where you can help one another. And I think you know the work you’re doing is amazing and inspiring others.

26:56 – Mila Clarke
Perfect. And then I have one more question for you, because I, I’m really interested in this just personally. But recently, you were featured in Forbes about how groundbreaking glucose stabiliser has been in clinical studies. And one of the things that I thought was really interesting was that when you were first seeking out funding, partners told you that prevention was not profitable, that it wasn’t like a good area to focus in. And I think that you’ve really flipped that on its head and proved to them that prevention is something that people really, really want.

27:34 – Mila Clarke
People want good health. They don’t want to live with chronic diseases. They don’t want to have to be taking medications every day for the rest of their life. And so for you kind of seeing it through the whole process, how does it make you feel to know that prevention is really important to people and you’re doing something to change that?

27:55 – Sana Alajmovic
Thank you for that question, Mila. I wasn’t expecting that. I think it’s about staying true to your vision. And I’ve always thought prevention is better than cure. And if I’m gonna build my legacy and spend a decade of my life building Sigrid, I will do you know, I will do it in something I believe in. And I really strongly believe that even if we were early on talking about prevention, whether it wasn’t trendy or cool, at least then we have a role in educating everyone else. And we have, you know, it’s so, if it was easy, it would already have been done.

28:39 – Sana Alajmovic
So to me, it was just not an option to quit. And now we are at a space where everyone is aware of glucose, how it impacts not only diabetes, but glucose impacts so many other things. If we’re tired, if we have acne, if we have dry skin, if we develop Alzheimer’s, even some form of cancers. So blood sugar has become mainstream. And I think that’s wonderful. I think it’s great that people, whether they’re diabetic or not, are more aware of the benefits of controlling their blood sugar.

29:17 – Sana Alajmovic
And I just hope for Sigrid to continue being that strong force and to inspire more people and to create this global impact and hopefully, you know, make a shift also in healthcare. So we’re moving from preventative. So, sorry, that you have to cut, but maybe to say like, you know, so we’re moving into self-care. Where we as consumers can take charge of our own health. We are not dependent on the healthcare system to fix our health.

29:51 – Mila Clarke
Yeah, absolutely. I feel like that is like the perfect place to end on. Thank you so much for just everything that you’re doing for preventative health and self-care and just enabling people to live happier, healthier lives. I think that’s like something that as human beings, we all want. We all want to live the longest, healthiest life possible. And you’re doing that. You are doing that in a major way and helping people to achieve that.

30:21 – Sana Alajmovic
I would also just love to end with this quote. It’s not about the years in your life. It’s about the life in your years.

30:30 – Mila Clarke
That is beautiful. All right, that’s the mic drop.

30:40 – Sana Alajmovic
And likewise, Mila, thank you so much for what you’re doing for our community as well. Thank you. Giving people hope and showing them that it’s possible to live a fulfill, I mean, to lead a fulfilling life even though you’re diabetic.

30:57 – Mila Clarke
Thank you so much. That means the world to me. I appreciate it so much. Thank you for sharing today on the podcast and for being here, Sana. You are just a brilliant, amazing person. I want to let the audience know that if you want to read the transcript of this episode or you want to see the video podcast, visit divestipod.com. I’ll also leave my link for a discount on glucose stabiliser. So that you’re able to try it out for yourself. Enjoy the benefits of living your best, healthiest life possible.

31:35 – Mila Clarke
So thank you again, Sana, for being on the podcast today. And I hope that everyone has a great one. I’ll see you next time.

31:44 – Sana Alajmovic
Bye, guys.

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Diabetes-Friendly Make-Ahead Egg, Spinach & Feta Wraps

🥗 Why This Recipe works as a great diabetes-friendly breakfast

This breakfast wrap balances protein, fiber, and healthy fats — a trio that helps slow digestion and prevent blood sugar spikes after eating. Each ingredient plays a special role in making this both delicious and diabetes-friendly:

  • Eggs: Provide high-quality protein and essential fats that help keep you full and stabilize blood glucose. Eggs are also rich in choline, which supports brain and liver health.
  • Spinach: Low in carbs but high in fiber, magnesium, and antioxidants that can improve insulin sensitivity and reduce oxidative stress.
  • Feta cheese: Adds creaminess and tang while delivering protein and calcium — both great for satiety. The saltiness also balances the sweetness of the onions and tomatoes.
  • Sun-dried tomatoes: Offer a burst of umami flavor and antioxidants like lycopene, which may support heart health. Using the oil from the jar infuses flavor without needing extra butter or added fats.
  • Onions: Bring a gentle natural sweetness when caramelized — no added sugar needed — and contain prebiotic fibers that nourish gut health.
  • Cream cheese: Helps bind the wrap together and adds richness, making the meal more satisfying. Choose a light version if you’re watching fat intake.
  • Whole grain or low-carb tortillas: These add gentle, complex carbs for energy while providing fiber to slow digestion. If you want fewer carbs, go for a low-carb or high-fiber wrap.

Together, these ingredients create a flavorful, balanced meal that hits the Goldilocks zone for energy — not too high, not too low.

If you want to add this to your meal plan, be sure to visit heygigi.app to

How to Make It

  1. Preheat the oven to 375°F (190°C). Lightly grease a baking dish with ½ tsp oil and line with parchment paper, leaving some overhang. Spray the parchment with another ½ tsp oil.
  2. Cook the veggies: In a large pan, heat the sun-dried tomato oil over medium heat. Add onion and cook 8–10 minutes until golden. Stir in sun-dried tomatoes, then spinach. Cook just until wilted. Season with salt and pepper.
  3. Mix the eggs: In a large bowl, whisk eggs with 1 tsp salt and ¼ tsp pepper. Stir in the spinach mixture. Pour into your baking dish, top with crumbled feta, and bake 10–15 minutes until set.
  4. Assemble the wraps: Let the egg bake cool for 2 minutes. Lift it out and cut into 5 equal pieces. Spread cream cheese on each tortilla, add an egg slice near the bottom, fold in the sides, and roll up tightly.
  5. Toast: Heat a clean pan over medium heat. Place the wrap seam-side down and cook 3–4 minutes per side until golden. You can also air-fry these.

Storage Tips For These Wraps

Wrap individually in foil or parchment.

  • Refrigerate: Up to 3 days.
  • Freeze: Up to 3 months.
  • Reheat: Microwave for 1–2 minutes, or warm in a skillet or 350°F oven until heated through, or air fry for 10 minutes at 350ºF

💡 Diabestie Tip

If you’re using these as part of your morning routine, pair your wrap with a side of berries for extra fiber and antioxidants. You’ll get a gentle boost of natural sweetness — no blood sugar rollercoaster required

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Diabetes-Friendly Make-Ahead Egg, Spinach & Feta Wraps


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Description

Packed with protein, fiber, and flavor, they’ll help you start your day with stable blood sugars and steady energy. Plus, they freeze beautifully — perfect for busy mornings when “homemade” feels impossible.


Ingredients

Units Scale
  • 1/4 cup sun-dried tomatoes, chopped
  • 1 tbsp. oil from sun-dried tomatoes
  • 1 onion, chopped
  • 5 oz. (140g) baby spinach
  • 10 eggs
  • 3 oz. (90g) feta cheese, crumbled
  • 5 tortillas (whole grain or low-carb recommended)
  • 4 tbsp. cream cheese
Instacart Get Recipe Ingredients

Instructions

  • Prep & Preheat:
    Heat the oven to 375°F (190°C). Lightly grease a baking dish with ½ tsp oil. Line with parchment, leaving overhang. Spray with another ½ tsp oil.

  • Sauté Veggies:
    In a large pan, heat the sun-dried tomato oil over medium heat. Add onion and cook 8–10 minutes until golden. Add sun-dried tomatoes and cook for 2 minutes. Stir in spinach and cook until just wilted. Season with salt and pepper.

  • Bake the Eggs:
    In a large bowl, whisk eggs with 1 tsp salt and ¼ tsp pepper. Stir in spinach mixture. Pour into the prepared baking dish and sprinkle feta on top. Bake for 10–15 minutes, or until just set. Let cool slightly.

  • Assemble Wraps:
    Lift the baked eggs from the dish and cut into 5 equal pieces. Spread 1 tbsp cream cheese on each tortilla. Place one egg slice near the bottom, fold in sides, and roll tightly.

 

  • Toast the Wraps:
    Heat a clean pan over medium heat. Cook seam-side down for 3–4 minutes per side until golden and crisp.

  • Prep Time: 10 minutes
  • Cook Time: 20 Minutes
  • Category: Breakfast
  • Method: Stovetop

Nutrition

  • Serving Size: 1 wrap
  • Calories: 335
  • Sugar: 3.4 g
  • Sodium: 371.2 mg
  • Fat: 20.9 g
  • Saturated Fat: 8.6 g
  • Carbohydrates: 19 g
  • Fiber: 3 g
  • Protein: 18.5 g
  • Cholesterol: 398.9 mg

How Glucose Guide’s 18 million item food search database helps you pick better bites and carb count accurately.

At Glucose Guide, our goal is simple: help you understand how different foods affect your blood sugar, and show you the healthy swaps that can make a real difference.

We’re not just tracking calories here—we’re building a tool that helps you connect the dots between what’s on your plate and what happens in your body.

With over 18 million foods (everything from grocery brands to restaurant favorites), our database makes logging smarter, faster, and more useful for daily diabetes management.

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The Importance of Logging Accuracy

When it comes to food logging, accuracy matters—but perfection isn’t the finish line.

Tracking your food helps you understand carbs, protein, fiber, and fat (all of which influence blood sugar), but you don’t need to log every crumb or obsess over flawless entries to see progress.

Consistency is where the magic happens.

Even partial logs give you valuable insights—like which snacks send your glucose on a rollercoaster or which meals keep things steady.

📊 Fun fact: Users who log at least four days in their first week are more likely to show progress toward their health goals than those who don’t. So, do your best, stay consistent, and let go of the pressure to be perfect.

And when accuracy is your priority, Glucose Guide’s barcode scanner, smart search, and (coming soon) voice logging make the process faster and less stressful.

Common Challenges (and How to Beat Them)

If you’ve ever felt unsure about portion sizes or found two wildly different entries for the same food, you’re not alone. Here are some common challenges—and ways to outsmart them:

  • Portion guesswork: A giant burrito might look like “one serving,” but nutritionally, it could be closer to two, or even three.
  • Plate illusions: Bigger plates make portions look smaller, while smaller plates exaggerate size.
  • Food variability: “Chicken salad” at one café isn’t the same as “chicken salad” at another.
  • Crowd-sourced entries: Even in an 18-million-food database, human submissions can vary.

👉 Tips for tackling this:

  • Use a scale or measuring cups occasionally to “train your eyes.”
  • Learn the go-to visuals for your staples (what one tablespoon of peanut butter actually looks like).
  • Check packaging and restaurant nutrition info when available.
  • Remember: awareness is more important than perfection.

Where All Those Foods Come From

Think of our database like a giant food library—except instead of dusty encyclopedias, you’ll find nutrition info that directly supports your blood sugar goals. We build it with:

  • Official sources: Verified nutrition databases and food labels.
  • Restaurants & brands: Everything from chain menus to grocery staples.
  • Community submissions: Add your favorites—we review for accuracy.
  • Quality control: Tech + human review keep things clean and trustworthy.

Tools That Make Food Logging and Carb Counting a Breeze

Logging should feel quick and helpful, not like homework. Here’s how we make it simple:

  • Barcode Scanner: Point, scan, done.
  • Smart Search: Find foods by brand, restaurant, or keywords (“low-carb wrap” vs. “white bread”).
  • Custom Recipes: Save your homemade meals so you can log them again without extra work.
  • Future tools: We’re working toward AI meal recognition and predictive swaps—because logging should be as easy as snapping a photo.

Why This Matters for Your Blood Sugar

Food databases aren’t just about numbers—they’re about insight. With consistent logging, you’ll start to see:

  • Patterns: Which foods cause spikes, which ones keep you stable.
  • Smart swaps: Replace a 45g carb sandwich roll with a 30g wrap and watch the difference in your glucose line.
  • Confidence: Instead of guessing, you’re making choices based on real data and your unique response.

Tips for Getting the Most Out of the Glucose Guide Database

  1. Be specific in searches. “Starbucks Iced Latte Tall” beats “latte” every time.
  2. Use the barcode scanner. Fast + accurate.
  3. Check nutrition info. If a cookie shows “2g carbs,” you know something’s off—flag it.
  4. Log consistently. Even if you don’t log every meal, steady effort reveals patterns.
  5. Explore alternatives. If your fave burger spikes you, check for a bunless or lower-carb option.

The Future of Food Tracking and Carb Counting with Diabetes

We don’t just want to help you track—we want to help you predict and plan. That’s why we’re building toward:

  • Personalized swaps: Learn from your past logs and get smarter suggestions.
  • Glucose insights: Discover how your unique body responds to foods, not just what the label says.

Because your app shouldn’t just keep up—it should help you stay one step ahead.

Glucose Guide’s Diabetes Food Journal gives you tools to learn, experiment, and thrive with diabetes. Every log is another clue in your personal blood sugar story, helping you build habits that feel good and actually work.

Your blood sugar deserves accuracy, flexibility, and maybe even a little fun—and that’s what we’re here for.

👉 Try it today: Explore the database, log your next meal, and see how your choices stack up. And if you’re ready for more, upgrade to premium for custom meal plans, smarter swaps, and deeper insights designed just for you

Crispy Parmesan Eggs: A Low-Carb, High-Protein Diabetes-Friendly Breakfast

If you’ve been around here long enough, you know I love a breakfast recipe that’s quick, comforting, and won’t send my blood sugar on a rollercoaster. These Crispy Parmesan Eggs check all the boxes.

With just three ingredients—Parmesan, eggs, and olive oil—you can whip this up in under 10 minutes.

The best part? The crispy, golden edges of cheese that make it taste almost indulgent while still being friendly to blood sugar balance.

Why I Love This Recipe for Diabetes-Friendly Eating

I’ll be honest: mornings can be chaotic.

Between juggling blood sugars, meds, and just getting everyone out the door, I need something that fuels me without fuss.

Here’s why this recipe works so well: high in protein (26 grams) to help me stay full and keep blood sugars steadier, just 1 gram of carbs per serving so I don’t see big spikes, healthy fats from eggs and olive oil for richness and satiety, and big flavor with minimal effort.

The Parmesan gets golden and crispy and chewy, almost like the edge of a grilled cheese sandwich—need I say more?

Crispy Parmesan Eggs Recipe

Nutrition per serving

  • Calories: 351
  • Carbohydrates: 1 g
  • Protein: 26 g
  • Fat: 27 g

Ingredients (Serves 1, Ready in 10 minutes)

Instructions

  1. Brush olive oil over the bottom of a 10-inch nonstick or cast-iron skillet. Heat on medium.
  2. Evenly sprinkle 2 tablespoons of Parmesan over the base. Cook for about 2 minutes, until the cheese starts to melt.
  3. Crack the eggs on top, cover, and cook for 2–3 minutes until the whites are starting to set.
  4. Uncover, turn the heat to medium-high, and cook for another 1–2 minutes until the edges are crisp. (Careful not to over-brown the cheese—crispy is good, burnt is not!)
  5. Season with salt and pepper. Sprinkle with the last tablespoon of Parmesan before serving.

Tips and Serving Ideas

  • Add avocado slices on the side for extra healthy fats.
  • Pair with a small green salad or sautéed spinach for more fiber.
  • Want a little crunch? Try one slice of whole-grain toast to round out the meal.
  • If you want to do this with fewer eggs, you’re more than welcome to scale the recipe down.
  • If you’re more of a brunch person, this recipe also scales well—just make a bigger batch in a larger skillet, and your guests will love you forever.

More Low-Carb Breakfast Recipes You’ll Love

If you enjoyed this, check out a few more ideas from the blog: Zucchini Frittata, Leek & Bacon Quiche, Resistant Starch Chicken Porridge.

Final Thoughts

This recipe is proof that simple ingredients can make a big impact—on flavor and on blood sugar management. Whether you’re managing diabetes, looking for high-protein meals, or just want something delicious in under 10 minutes, Crispy Parmesan Eggs are a win.

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parmesan eggs on a plate

Crispy Parmesan Eggs: A Low-Carb, High-Protein Diabetes-Friendly Breakfast


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Description

This recipe is proof that simple ingredients can make a big impact—on flavor and on blood sugar management. Whether you’re managing diabetes, looking for high-protein meals, or just want something delicious in under 10 minutes, Crispy Parmesan Eggs are a win.


Ingredients

Scale

1 tsp olive oil

3 tbsp Parmesan cheese, coarsely grated

3 eggs

Salt and black pepper, to taste

Instacart Get Recipe Ingredients

Instructions

  1. Brush olive oil over the bottom of a 10-inch nonstick or cast-iron skillet. Heat on medium.

  2. Evenly sprinkle 2 tablespoons of Parmesan over the base. Cook for about 2 minutes, until the cheese starts to melt.

  3. Crack the eggs on top, cover, and cook for 2–3 minutes until the whites are starting to set.

  4. Uncover, turn the heat to medium-high, and cook for another 1–2 minutes until the edges are crisp. (Careful not to over-brown the cheese—crispy is good, burnt is not!)

  5. Season with salt and pepper. Sprinkle with the last tablespoon of Parmesan before serving.

Notes

  • Add avocado slices on the side for extra healthy fats.
  • Pair with a small green salad or sautéed spinach for more fiber.
  • Want a little crunch? Try one slice of whole-grain toast to round out the meal.
  • Add a little hot sauce or salsa for good kick.
  • Prep Time: 2 minutes
  • Cook Time: 8 minutes
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size:
  • Calories: 317
  • Sugar: 0.7 g
  • Sodium: 2827.4 mg
  • Fat: 23 g
  • Saturated Fat: 8 g
  • Carbohydrates: 1.6 g
  • Fiber: 0 g
  • Protein: 24.5 g
  • Cholesterol: 568.8 mg

💌 If you make this recipe, tag me @thehangrywoman on Instagram—I’d love to see your crispy creations!

🥒 Diabetes-Friendly Zucchini Frittata (Low Carb, High Protein)

A fiber-rich, blood sugar-friendly dinner that’s as nourishing as it is delicious—this Zucchini Frittata is perfect for anyone managing diabetes or looking to stabilize their energy throughout the day.

When I think about the kinds of meals that keep me feeling full, satisfied, and balanced, a frittata almost always comes to mind. It’s quick, it’s flexible, and it checks all the boxes for blood sugar–friendly eating: protein, fiber, and healthy fats.

This zucchini frittata is one of those recipes that proves simple doesn’t mean boring. With just a few ingredients—zucchini, eggs, a little cheese, and shallots—you get a dish that’s rich in protein, light on carbs, and full of flavor. It makes an easy breakfast, a quick lunch, or even a light dinner paired with a side salad.

Finished Frittata on a table with a white background. Bowls of cheese, greek yogurt and zucchini surrounding.

Why I Recommend This Zucchini Recipe for People With Diabetes

As a nutritionist living with diabetes, I always look at food in terms of balance—not restriction. Here’s why this recipe works well:

  • Zucchini adds volume and fiber without much carbohydrate, which helps prevent big spikes in blood sugar.
  • Eggs bring protein and healthy fats, which slow digestion and keep you fuller longer.
  • Cheddar cheese adds protein and calcium, while also making the dish more satisfying.
  • Olive oil contributes heart-healthy fats that support satiety and steady energy.

When you pair these ingredients together, you get a nutrient-dense meal that feels comforting and indulgent while still being aligned with diabetes-friendly eating patterns.

If you’re curious about how different foods can impact your blood sugar, you might also enjoy my post on pairing carbs with protein and fiber—it breaks down exactly why this kind of balance works.

Nutrition Per Serving

  • Calories: 367 kcal
  • Carbohydrates: 9 g
  • Protein: 22 g
  • Fat: 27 g

Serves 3 | Total Time: 45 minutes | Gluten-Free | Low-Carb | High-Protein

Ingredients

  • 2 medium zucchinis, coarsely grated
  • 1 shallot, diced
  • 6 large eggs
  • 3.4 fl oz (100 ml) whole milk
  • 2.8 oz (80 g) cheddar cheese, grated
  • 1 tbsp olive oil, divided (½ tbsp for pan, ½ tbsp for baking dish)
  • Salt and black pepper, to taste

Optional for serving: Greek yogurt and fresh chives

Instructions

  1. Prepare the zucchini
    Wash and coarsely grate the zucchini. Place it in a mesh sieve, sprinkle lightly with salt, and let sit for 10 minutes. This helps draw out excess water so your frittata isn’t soggy. Use your hands or a clean towel to squeeze out as much liquid as possible.
  2. Cook the vegetables
    Preheat your oven to 340°F (170°C). Heat ½ tbsp olive oil in a pan over medium heat. Add the shallot and cook until softened, about 3 minutes. Add the zucchini and sauté for another 6 minutes.
  3. Mix the eggs
    In a large bowl, whisk the eggs and milk. Season with salt and pepper. Stir in the cheese and cooked zucchini mixture.
  4. Bake the frittata
    Brush a baking dish or casserole pan with the remaining olive oil. Pour in the egg mixture and bake for 25–30 minutes, or until the center is set and the top is lightly golden.
  5. Serve
    Slice and serve warm. For a little extra protein and creaminess, add a spoonful of Greek yogurt and sprinkle with fresh chives.

Tips From My Kitchen

  • Make it your own: You can easily swap cheddar for mozzarella, feta, or goat cheese.
  • Add more protein: Crumbled turkey sausage, bacon, or smoked salmon work beautifully here.
  • Storage: Refrigerate leftovers in an airtight container for up to 3 days. Warm gently before serving.
  • Pairing suggestion: I love this with a leafy side salad or roasted veggies for an easy, balanced dinner.

If you’re looking for more meal prep inspiration explore my guide on making a healthy diabetes meal plan.

Final Thoughts

Meals like this zucchini frittata remind me that eating with diabetes doesn’t mean giving up comfort food—it means leaning into meals that satisfy both your taste buds and your body. With its balance of protein, healthy fats, and fiber, this recipe is a simple way to nourish yourself while keeping blood sugars steady.

👉 If you’re looking for another variation, check out my Zucchini Tomato Frittata recipe.

For more quick weeknight dinners, you might also like my diabetes-friendly chili recipe.

💡 Tips for Blood Sugar Success

  • Salt and drain your zucchini before cooking to prevent excess moisture and sogginess.
  • Use full-fat dairy for better blood sugar control and satiety.
  • Store leftovers in an airtight container and enjoy within 3 days for a ready-to-go, balanced meal.

❓ FAQs for this Zucchini Frittata

Can I make this dairy-free?

Yes! Substitute the milk with unsweetened almond or soy milk, and omit the cheese or use a plant-based alternative.

Is this keto-friendly?

Absolutely. With only 9g of carbs per serving and high protein/fat content, this fits into most keto meal plans.

Can I freeze the frittata?

Yes, freeze individual slices in airtight containers for up to one month. Reheat in the oven or microwave before serving.

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🥒 Zucchini Frittata (Low Carb, High Protein)


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Description

This zucchini frittata is one of those recipes that proves simple doesn’t mean boring. With just a few ingredients—zucchini, eggs, a little cheese, and shallots—you get a dish that’s rich in protein, light on carbs, and full of flavor. It makes an easy breakfast, a quick lunch, or even a light dinner paired with a side salad.


Ingredients

Units Scale
  • 2 medium zucchinis, coarsely grated
  • 1 shallot, diced
  • 6 large eggs
  • 3.4 fl oz (100 ml) whole milk
  • 2.8 oz (80g) cheddar cheese, grated
  • 1 tbsp olive oil, divided (1/2 tbsp for pan, 1/2 tbsp for baking dish)
  • Salt and black pepper, to taste
  • Optional for serving: Greek yogurt and fresh chives
Instacart Get Recipe Ingredients

Instructions

  1. Prepare the zucchini. Wash and coarsely grate the zucchini. Place it in a mesh sieve, sprinkle lightly with salt, and let sit for 10 minutes. This helps draw out excess water so your frittata isn’t soggy. Use your hands or a clean towel to squeeze out as much liquid as possible.
  2. Cook the vegetables Preheat your oven to 340°F (170°C). Heat ½ tbsp olive oil in a pan over medium heat. Add the shallot and cook until softened, about 3 minutes. Add the zucchini and sauté for another 6 minutes.
  3. Mix the eggs In a large bowl, whisk the eggs and milk. Season with salt and pepper. Stir in the cheese and cooked zucchini mixture.
  4. Bake the frittata Brush a baking dish or casserole pan with the remaining olive oil. Pour in the egg mixture and bake for 25–30 minutes, or until the center is set and the top is lightly golden.
  5. Serve Slice and serve warm. For a little extra protein and creaminess, add a spoonful of Greek yogurt and sprinkle with fresh chives.
Zucchini Frittata will have you fed for DAYS! #diabetesdiet #diabetesbreakfast #shorts #breakfast

Notes

  • Make it your own: You can easily swap cheddar for mozzarella, feta, or goat cheese.
  • Add more protein: Crumbled turkey sausage, bacon, or smoked salmon work beautifully here.
  • Storage: Refrigerate leftovers in an airtight container for up to 3 days. Warm gently before serving.
  • Pairing suggestion: I love this with a leafy side salad or roasted veggies for an easy, balanced dinner.
  • Prep Time: 10
  • Cook Time: 30
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1/6th frittata
  • Calories: 152
  • Sugar: 1.2 g
  • Sodium: 557.8 mg
  • Fat: 11.5 g
  • Saturated Fat: 4.4 g
  • Carbohydrates: 2 g
  • Fiber: 0.1 g
  • Protein: 10 g
  • Cholesterol: 199.4 mg

How to Make a Healthy Diabetic Meal Plan That You Will Actually Stick To

If you’re living with diabetes—or caring for someone who is—knowing what to eat can feel overwhelming. A well-structured diabetic meal plan can make a significant difference in managing the condition effectively.

There’s so much information out there, and it’s not always easy to tell what’s right for you.

The good news? You don’t need to follow a complicated or restrictive diet to keep your blood sugar balanced. A smart diabetes meal plan focuses on whole, nutrient-dense foods that help keep glucose levels steady throughout the day.

In this guide, we’ll walk you through the best foods for diabetes, how to build balanced meals, and tips to help you plan with confidence.

Plus, you’ll learn how the free Glucose Guide app can make your daily meal planning easier than ever.

What Are the Best Foods for Diabetes?

Here’s the simple answer: foods that help keep blood sugar stable, support energy, and keep you feeling full. That usually means meals that are:

Top Diabetes-Friendly Food Groups:

✅ Non-Starchy Vegetables – Broccoli, spinach, zucchini, cauliflower, bell peppers

Why: Low in carbs, high in fiber, full of antioxidants

✅ Lean Proteins – Chicken breast, tofu, eggs, salmon, lentils

Why: Helps slow blood sugar spikes and keeps you satisfied

✅ Whole Grains (in moderation) – Quinoa, farro, oats, brown rice

Why: Higher in fiber than refined grains, leading to a gentler glucose rise.

✅ Healthy Fats – Avocado, olive oil, chia seeds, almonds

Why: Supports heart health and slows digestion of carbs

✅ Low-Glycemic Fruits – Berries, green apples, pears

Why: Provide natural sweetness and fiber without a big sugar spike

❌ Limit or Avoid: – Sugary drinks – White bread and pastries – Fried foods – Processed snacks with hidden sugars

How to Build a Balanced Plate for Diabetes

The Plate Method is one of the easiest ways to eat in a balanced way. Your Glucose Guide Diabetes Food Journal Dashboard always has this available for reference:

🟩 ½ Plate Non-Starchy Veggies

🥩 ¼ Plate Protein

🍚 ¼ Plate Fiber-Rich Carbs (or healthy fats)

Example Meal:
Grilled chicken breast
Steamed broccoli and roasted peppers
Small portion of quinoa with olive oil

This method helps you portion carbs wisely while loading up on nutrients that support better blood sugar control.

Diabetes-Friendly Meal Ideas (No Complicated Recipes!)

Here are a few simple meal ideas you can rotate throughout your week:

  • 🌞 Breakfast: – Greek yogurt with chia seeds and raspberries – Scrambled eggs with spinach and a slice of whole grain toast – Overnight oats with cinnamon, almond milk, and walnuts
  • 🥗 Lunch: – Quinoa salad with grilled chicken, cucumbers, and lemon-olive oil dressing – Turkey lettuce wraps with hummus and sliced veggies – Lentil soup with a side of mixed greens
  • 🍲 Dinner: – Baked salmon with roasted Brussels sprouts and a small sweet potato – Stir-fried tofu with bok choy and brown rice – Chicken fajita bowl with cauliflower rice, avocado, and black beans
  • 🍓 Snack Ideas: – Handful of almonds – Veggie sticks with hummus – Cottage cheese with a few blueberries

Why Meal Planning Matters (Especially with Diabetes)

Meal planning isn’t just about being organized—it’s one of the most powerful tools for managing blood sugar. It can help you:

  • Avoid last-minute, high-carb choices
  • Make grocery shopping easier
  • Stay full and satisfied throughout the day
  • Better understand how food affects your glucose


But meal planning can feel overwhelming… and that’s exactly where Glucose Guide comes in.

Take the Guesswork Out of Meal Planning with Glucose Guide

If you’re ready to simplify your food choices and manage your blood sugar with confidence, try Glucose Guide Diabetes Food Journal—a free app built just for people with diabetes.

Glucose Guide Helps You:

  • Explore a growing library of Healthy Diabetic Meal Ideas
  • Use the Plate Method with helpful visuals
  • Build a Weekly Diabetic Meal Planner from scratch or let the app create one for you
  • Learn from your meal trends over time

Premium Features for More Flexibility:

  • Get a fully personalized Meal Plan with just a few taps
  • Swap in foods you love with easy drag-and-drop editing
  • Adjust your plan based on cravings, routines, or blood sugar trends

Whether you like full control or prefer a plan made for you, Glucose Guide adapts to how you like to eat. 🖐️ Download Glucose Guide for free and try meal planning the smart way.

Final Thoughts

The best foods for diabetes are simple, wholesome, and satisfying. By focusing on fiber-rich carbs, lean proteins, and plenty of veggies, you’ll be able to manage your glucose and enjoy your meals, too. And with tools like Glucose Guide, you don’t have to figure it out alone.

Chia & Cottage Cheese Pudding Diabetes-Friendly Recipe

This Chia & Cottage Cheese Pudding is more than just a creamy, satisfying breakfast or snack—it’s a smart choice for blood sugar balance. Packed with protein, fiber, and healthy fats, it helps slow glucose absorption, curb cravings, and promote steady energy. Perfect for people managing diabetes, prediabetes, or insulin resistance.

Quick Recipe Facts

  • Prep Time: 5 minutes
  • Cook Time: 0 minutes (requires chilling)
  • Total Time: 1 hour 5 minutes (including minimum chill time)
  • Yield: 2 servings
  • Method: No-cook, refrigerator-set
  • Cuisine: Modern, Health-Focused

Ingredients

  • 12.6 oz. (360g) full-fat cottage cheese
  • 4 fl oz (120ml) whole milk
  • 3½ tbsp. (48g) chia seeds
  • 2 tbsp. (42g) honey
  • 1 tsp. vanilla extract
  • Pinch of salt
  • 2.5 oz. (74g) blueberries (fresh or frozen)

How This Recipe Supports Blood Sugar Balance

Let’s break down the blood sugar benefits of each ingredient:

  • Cottage Cheese:
    High in casein protein, which digests slowly, helping to stabilize post-meal glucose. Also provides calcium and probiotics (if using cultured).
  • Chia Seeds:
    One of the best plant-based sources of fiber and omega-3s. The gel-like texture they form slows digestion and reduces glycemic impact of the meal.
  • Whole Milk:
    Adds creaminess and healthy fat for better satiety and slower glucose absorption.
  • Honey (in moderation):
    Although a sugar, honey has a lower glycemic index than white sugar. Combined with protein and fiber, its impact is blunted.
  • Blueberries:
    Rich in antioxidants and polyphenols, which may improve insulin sensitivity. Lower in sugar compared to tropical fruits.
  • Vanilla + Salt:
    Natural flavor enhancers that allow you to use less sweetener overall without sacrificing taste.

Together, these ingredients provide a balanced macronutrient profile—26g protein, 22g fat, and 33g carbs—that supports stable blood glucose and sustained energy.

Estimated Cost Per Serving

IngredientApprox. Cost (USD)
Cottage cheese (360g)$2.00
Whole milk (120ml)$0.25
Chia seeds (48g)$0.80
Honey (42g)$0.50
Blueberries (74g)$0.75
Vanilla, salt (small amt)$0.10

➡️ Total Cost for 2 Servings: ~$4.40
✅ Cost Per Serving: ~$2.20

Instructions

  1. Combine cottage cheese, milk, chia seeds, honey, vanilla extract, and a pinch of salt in a bowl.
  2. Mix well until fully combined. Let sit for 5–10 minutes so chia seeds begin to absorb liquid.
  3. Stir again, cover, and refrigerate for at least 1 hour (or overnight for thicker texture).
  4. Divide into two bowls or jars, and top with blueberries before serving.

Tools You’ll Need

Serving Suggestions

  • Add a spoonful of nut butter or chopped nuts/seeds for extra fat and crunch.
  • Serve with a hard-boiled egg for a more complete meal.
  • Great as a post-workout snack or afternoon pick-me-up.

Tips for Success

  • Want a smoother pudding? Blend before chilling.
  • For lower carbs, reduce honey or swap with monk fruit or stevia.
  • Can’t do dairy? Use plain Greek yogurt or unsweetened plant-based yogurt.

FAQs

Can I make this dairy-free?
Yes! Use plain unsweetened almond milk + coconut yogurt or plant-based cottage cheese alternatives.

Is this suitable for keto?
It’s moderate in carbs. For strict keto, reduce or omit the honey and use a keto-friendly sweetener.

How long can I store it?
Up to 4 days in the fridge. The texture may thicken over time—just stir before serving.

Need Help With Carb Counting or Meal Planning?

✨ If you’re managing diabetes, prediabetes, or insulin resistance, having a reliable tool for carb tracking, meal planning, and finding supportive community makes a big difference.

👉 Download the Glucose Guide App — your all-in-one tool for:

  • 🧮 Easy carb counting
  • 🥗 Blood sugar-balanced meal inspiration
  • 🤝 Supportive diabetic community
  • 📈 Personalized insights to help you stay on track

📲 Tap here to get started

Recipe Highlights

Blood Sugar Friendly: Balanced with protein, fiber, and healthy fats to support stable glucose levels.
High Protein: 26g of protein per serving—great for satiety and blood sugar control.
Rich in Fiber: Chia seeds provide soluble fiber to slow digestion and reduce blood sugar spikes.
Naturally Sweetened: Just 2 tbsp of honey per 2 servings, plus optional swaps for low-carb diets.
No Cooking Required: Just mix, chill, and enjoy!
Perfect for Meal Prep: Keeps up to 4 days in the fridge—ideal for grab-and-go breakfasts.
Gluten-Free & Customizable: Easily adapted for low-carb, dairy-free, or keto preferences.
Cost-Effective: Only ~$2.20 per serving!

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Chia & Cottage Cheese Pudding Diabetes-Friendly Recipe


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Description

This Chia & Cottage Cheese Pudding is more than just a creamy, satisfying breakfast or snack—it’s a smart choice for blood sugar balance. Packed with protein, fiber, and healthy fats, it helps slow glucose absorption, curb cravings, and promote steady energy. Perfect for people managing diabetes, prediabetes, or insulin resistance.


Ingredients

Units Scale
  • 12.6 oz. (360g) full-fat cottage cheese
  • 4 fl oz (120ml) whole milk
  • 3 1/2 tbsp. (48g) chia seeds
  • 2 tbsp. (42g) honey
  • 1 tsp. vanilla extract
  • Pinch of salt
  • 2.5 oz. (74g) blueberries (fresh or frozen)
Instacart Get Recipe Ingredients

Instructions

  1. Combine cottage cheese, milk, chia seeds, honey, vanilla extract, and a pinch of salt in a bowl.
  2. Mix well until fully combined. Let sit for 5–10 minutes so chia seeds begin to absorb liquid.
  3. Stir again, cover, and refrigerate for at least 1 hour (or overnight for thicker texture).
  4. Divide into two bowls or jars, and top with blueberries before serving.

Notes

Can I make this dairy-free?

Yes! Use plain unsweetened almond milk + coconut yogurt or plant-based cottage cheese alternatives.

Is this suitable for keto?

It’s moderate in carbs. For strict keto, reduce or omit the honey and use a keto-friendly sweetener.

How long can I store it?

Up to 4 days in the fridge. The texture may thicken over time—just stir before serving.

  • Prep Time: 5
  • Category: Breakfast
  • Method: No-cook
  • Cuisine: Modern, Health-Focused

Nutrition

  • Serving Size: 1 serving
  • Calories: 396
  • Sugar: 28.8 g
  • Sodium: 1841.7 mg
  • Fat: 14.8 g
  • Saturated Fat: 3.9 g
  • Carbohydrates: 41.3 g
  • Fiber: 8.7 g
  • Protein: 25.9 g
  • Cholesterol: 31.5 mg
About Mila

Hi! I'm Mila.

I’m a board certified health and wellness coach and a public health nutritionist with a Master’s degree in Applied nutrition.

I live with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

Picture of Mila Clarke, MS, NBC-HWC

Mila Clarke, MS, NBC-HWC

Mila Clarke is a Board Certified Health and Wellness Coach, an author, self-taught cook, nutritionist and Integrative Nutrition Diabetes Health Coach, diabetes advocate and founder of Hangry Woman and The Glucose Guide App. Hangry Woman aims to take away the shame and stigma that comes with a diabetes diagnosis and covers topics like diabetes management, cooking, and self-care from the perspective of someone living with the chronic condition. Her book –– The Diabetes Food Journal –– Is one of the most sought after diabetes self-management tools for patients. Her online community – Glucose Guide – offers affordable health coaching, hundreds of diabetes-friendly recipes and community peer support. Mila has been featured by CNN, The New York Times, Eat This Not That, USA Today, Good Housekeeping and WebMD. She contributes to Healthline, The Washington Post, DiaTribe, and EatingWell Magazine. Mila lives in Houston, Texas with her Miniature Poodle, Noodle.

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