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How the power of microgreens can help people with diabetes achieve healthy blood sugar

Microgreens are a great option for adding fiber, vitamins and nutrients to your diet. This recipe shows you how to create a delicious microgreens salad.

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So, what exactly are microgreens?

Microgreens salad being tossed to coat in dressing

Well, think of them as supercharged baby plants.

These tiny greens are harvested just a few weeks after sprouting and pack a nutritional punch that’s hard to beat.

What sets them apart from other vegetable greens is their concentrated flavor, vibrant colors, and an abundance of essential nutrients.

Benefits of microgreens for balancing and lowering blood sugars

Microgreens are low in carbohydrates and high in fiber, which means they have a minimal impact on your blood sugar levels.

By incorporating a handful of these delightful greens into your salad before a meal, you can help prevent those dreaded spikes and crashes.

Plus, they’re loaded with vitamins, minerals, and antioxidants, making them a true powerhouse for your overall health.

  • Another benefit of microgreens is their high concentration of phytonutrients. These plant compounds have been shown to have anti-diabetic properties, helping to improve insulin sensitivity and reduce the risk of complications associated with diabetes.
  • Including microgreens in a diabetes diet can also contribute to heart health. They are rich in heart-healthy nutrients like potassium and folate, which can help regulate blood pressure and reduce the risk of cardiovascular disease, a common concern for those with diabetes.
  • Microgreens are a versatile addition to meals, adding flavor, texture, and color. This makes them a great option for enhancing the taste and visual appeal, making healthy eating more enjoyable.
  • Lastly, incorporating microgreens into a diabetes diet can be a fun and creative way to explore new flavors and culinary experiences. Trying different varieties of microgreens can add excitement to mealtime and encourage a diverse and nutrient-rich diet.
Microgreens salad in a bowl with fresh tomatoes, cucumbers and croutons

Microgreens nutrition facts

Keep in mind that actual values may vary depending on the type of microgreens, as microgreens come in different forms from diggerent plants. Here’s an example:

Nutrition Facts:

Microgreens (1 cup)

NutrientAmount per Serving
Total Fat0g
Saturated Fat0g
Trans Fat0g
Total Carbohydrates2g
Dietary Fiber1g
Vitamin D0mcg

Percent Daily Values are based on a 2,000-calorie diet.

Some benefits of this microgreens salad on blood sugars

These crunchy and colorful ingredients will provide a satisfying texture and a burst of freshness.

The tanginess of the vinegar will complement the flavors and add a delightful zing. Vinegar is also a helpful tool for lowering post-meal blood glucose.

Don’t let the fact that this has carbs scare you!

This includes fat, fiber and protein, so the balance makes a big difference on the way your blood sugars rise and fall.

Fat, fiber, and protein will also help your meal digest slowly, so those glucose spikes aren’t significant.

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Tomato and Cucumber Microgreens Salad

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  • Author: Mila Clarke
  • Total Time: 10 minutes
  • Yield: 1 Microgreens Salad 1x
  • Diet: Diabetic
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Units Scale
  • 2/3 cup chopped cucumbers
  • 1/2 cup cherry tomatoes
  • 1 cup microgreens
  • 1/4 cup croutons
  • 1 tablespoon apple cider vinegar
  • pinch of salt and black pepper if desired



  1. In a large bowl, combine the chopped cucumbers, cherry tomatoes, microgreens, and croutons.
  2. Drizzle the apple cider vinegar over the salad.
  3. For those who enjoy a bit of seasoning, sprinkle a pinch of salt and black pepper over the salad. Adjust the amount to suit your taste preferences.
  4. Gently toss all the ingredients together, ensuring they are evenly coated with the dressing.
  5. Serve your Tomato and Microgreens Salad in a beautiful bowl or plate, and get ready to indulge in a healthy and delicious feast.
Try THIS easy microgreens salad BEFORE meals to achieve lower blood sugar readings | Hangry Woman


The microgreens not only add a pop of color but also provide a rich source of essential nutrients, while the combination of cucumber, tomatoes, and croutons brings a delightful crunch to each mouthful.

  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Category: Salads
  • Method: Chopping
  • Cuisine: Diabetes-Friendly


  • Serving Size: 1 Salad
  • Calories: 106
  • Sugar: 6.6 g
  • Sodium: 111.5 mg
  • Fat: 2.1 g
  • Saturated Fat: 0.6 g
  • Carbohydrates: 16.6 g
  • Fiber: 2.2 g
  • Protein: 2.2 g
  • Cholesterol: 0.7 mg

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There are also many more great salad recipes on the site!

Remember, food is not just fuel for our bodies; it’s an opportunity to nourish and care for ourselves.

I hope this recipe inspires you to explore the world of microgreens and create beautiful, flavorful dishes that support your well-being.

Now it’s your turn!

Give this Tomato and Microgreens Salad a try, and let me know how it turned out.

About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m a journalist and Integrative Nutrition Health Coach living 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.

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One Response

  1. Hi, Mila!

    Thank you for this great information on microgreens and showing how they are a healthy option for someone with diabetes. It’s great to know that these greens have a minimal impact on blood sugar. In addition to having them as a salad base, they also are great in wraps.

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