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Your Diabestie Talks Privileges In Healthcare

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It's hard to talk about privilege, but to do better for all of us, we have to face it.

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Diabetes and Privilege | Your Diabestie Podcast

Mila Clarke: [00:00:00] Hey, Diabesties, welcome back to Your Diabesty, the podcast that ensures you never have to do diabetes alone. My name is Mila Clark, and I’m your host. I live with latent autoimmune diabetes in adults, and this is the podcast where we talk about all things diabetes with compassion, realness, and a sprinkle of humor.

Mila Clarke: Today, we’re diving into a powerful and necessary topic from my perspective, and that’s diabetes and privilege.

Mila Clarke: I want to start by getting on the same page with you. So what is privilege in simple terms?

Mila Clarke: Privilege refers to the unearned advantages certain people have because of their identity or circumstance. So things like race, Socio economic status and even geographic location can aid in terms of privilege. These [00:01:00] advantages might not always be visible to the people who hold them, but they can have a big impact on how easily someone can access things like healthcare, education, and other resources, especially when it comes to managing a chronic disease like diabetes.

 I wanted to break down some ways privilege shows up in diabetes care. it’s something that some of us experience and some of us don’t. to me, it was interesting to visit the dichotomy of what privilege can look like When it comes to having the best health outcomes possible.

Mila Clarke: Privilege is most obvious when it comes to access to healthcare. If you have good health insurance, and you have relatively good health, [00:02:00] you can afford things like insulin, continuous glucose monitors, and regular doctor’s visits. For many people without these privileges, or even people who do have the privilege of having a job that offers good health insurance affording insulin or supplies can be a constant battle, and that’s just one layer.

Mila Clarke: For a big example, black and Hispanic people with diabetes are more likely to be uninsured than their white counterparts. And it makes it harder to manage the condition effectively when you don’t have the access to get the help and guidance that you need. Oftentimes, this is a direct result of the systemic inequalities that exist in healthcare systems around the world.

Mila Clarke: Another place that privilege can show up is an education and awareness about diabetes, having access to diabetes care and education specialists. Dieticians, specialists like endocrinologists, [00:03:00] or even reliable online resources can make a huge difference in how well you’re able to manage the condition. But many people don’t have those resources readily available. For instance, in underserved communities, A person with access to medical professionals and education may get the help they need to know how to adjust their medication based on their food or exercise. But somebody without that privilege might not even know where to begin and might not even have a person to ask when they get this diagnosis.

Mila Clarke: Another big part of education and awareness starts in the doctor’s office as a board certified health and wellness coach. I see people who are diagnosed with diabetes. And the first thing that they tell me is I was just told to change everything I do in my life with no roadmap. and no [00:04:00] guidance.

Mila Clarke: I don’t think that that just occurs to someone who might not have privilege. I think that occurs a lot in general to people who are diagnosed with diabetes every single day.

Mila Clarke: It’s incredibly important to establish self advocacy when it comes to learning to manage your condition. there should be the ability for everyone to access educational tools to help them manage whether or not they have access to a healthcare provider that they can visit with on a regular basis.

Mila Clarke: It’s not okay that someone walks out the door not understanding what their condition means and how to make those first steps forward.

Mila Clarke: Every patient who walks out of that doctor’s office or emergency room should know specifically the steps forward for [00:05:00] them. Because another layer of privilege is a referral to a specialist dietician or diabetes care and education specialist. It’s an additional co pay.

Mila Clarke: It’s an additional amount of time that you may have to take off work. maybe you don’t have that time to be able to take it off Doctor’s appointments are short. but there have to be ways to educate patients. so that they’re aware of what steps they can take to move forward and what the landing into this disease looks like. talk about is so obvious and it’s racial and socioeconomic disparities. people of color face higher rates of type 2 diabetes due to a [00:06:00] combination of factors, including reduced access to health care, cultural barriers, and economic disparities.

Mila Clarke: This isn’t just a matter of individual health choices. You’ll hear some people say they have type 2 diabetes. It’s their fault. They did this to themselves. They caused this. But really, you have to think about the entire history, especially in the context of the United States, of the long standing systemic inequalities have existed since this country’s founding.

Mila Clarke: I wrote an article some time ago on Healthline about health disparities in minority communities when it comes to diabetes care. Black Americans are 60 percent more likely to be diagnosed with diabetes than white Americans. And the statistics shows how deeply racism and social inequalities are embedded in healthcare outcomes.

Mila Clarke: It’s important to recognize that diabetes management looks different depending on your racial [00:07:00] and socioeconomic background. privilege is often a hidden factor in those differences.

Mila Clarke: Mental and emotional health is another aspect of diabetes that is draining and takes a lot of resources. Managing diabetes takes a toll on mental and emotional health and having the privilege of support systems, whether it’s your healthcare team, your family, your community

Mila Clarke: your friends. Can make the burden easier to bear, people who lack these resources may feel overwhelmed and isolated. this emotional burden is often magnified for those facing other systemic issues like racism, poverty, lack of health care access, food insecurity, all of these things compound and compound and compound upon each other, creating that layer of privilege.

Mila Clarke: You may not think that having [00:08:00] family community healthcare team or support system is a level of privilege, but it is. You have people who have your back, who fill in the gaps with resources you may need, whether they are resources that are physical, like medication, like money.

Mila Clarke: like things to help you manage your illness, but also that mental and emotional health aspect is better when you have people who understand who can listen to you, and who you can really give your heart to and say, this is how I’m feeling. It’s a privilege, that

Mila Clarke: can enhance the way you manage diabetes.

Mila Clarke: Privilege plays a role in advocacy and policy change. Those with more social and financial capital often have a louder voice in healthcare policy discussions, and they can influence laws and guidelines that can shape diabetes care.

Mila Clarke: [00:09:00] Unfortunately, people from marginalized groups are often left out even though they may need systemic changes the most. It’s why advocacy is crucial and why inclusivity is crucial. We are all different human beings who come from different backgrounds, who have different levels of access.

Mila Clarke: we have to also raise our voices and include those who don’t have the privilege to do so. push for policy changes that make diabetes care more equitable for everyone living with diabetes, and not just the people who are invited to the table and invited into the room.

Mila Clarke: Now, before we go further, I want to make something really clear. There is nothing inherently wrong with having privilege. It’s not your fault you have privilege. Privilege isn’t something that we always choose or [00:10:00] control. It’s often a result of the circumstances we’re born into, or the opportunities that come our way.

Mila Clarke: But in order to have real conversations about inequality and equity, especially when it comes to diabetes care, we have to acknowledge that privilege exists. When we ignore privilege, we miss out on understanding the full picture.

Mila Clarke: Privilege gives some people access to better health care tools and education, but it can also leave others in a precarious position where they’re struggling just to survive. it’s not about making someone with privilege feel guilty. it’s about recognizing the difference it makes

Mila Clarke: and doing what we can to bridge the gap for others when we realize that not everybody starts off on a level playing field. Acknowledging privilege isn’t about blame. It’s about responsibility. It’s about using what we have to help [00:11:00] advocate for more equitable healthcare systems, more education for underserved communities, and more access to the tools that people with diabetes need to live healthy lives.

Mila Clarke: And when we can recognize where privilege shows up, that’s when we

Mila Clarke: can start to use it to create good change.

Mila Clarke: So you’ve listened to this episode and you’re like, Okay, Mila. Well, you just talked to me about my privilege and all the things that I have that other people don’t have. So what do I do? What can I do? acknowledging the way that privilege shows up in our own lives is so important. If you’ve been fortunate enough to have access to high quality diabetes care, access to education, access to support, use that privilege to advocate for those who don’t, but also bring them along because it’s not enough to speak for them.

Mila Clarke: What matters is giving them a [00:12:00] place to speak for themselves and their needs. that takes inviting people to be in the same place sharing tools and resources and understanding we can make a collective difference to make diabetes care equitable.

Mila Clarke: if you’re just one person, you can support advocacy groups working to provide access to care and education for underserved communities. You can volunteer your time or donate diabetes supplies. You can support organizations that are doing work to bridge the gap in health care equity.

Mila Clarke: you can also talk to organizations and ask them why they’re not supporting equity for people with diabetes and ask, or ask them, what are they doing to support equity for people with diabetes? Asking the question opens the door to a response, and when they know more people are paying attention, it makes a huge difference.

Mila Clarke: Industry leaders really should look at prioritizing making [00:13:00] diabetes tools like technology and medications more affordable and accessible by lowering costs or creating more inclusive programs, yes, we cater to people who have insurance, who are able to pay, but there are people who don’t. Who can’t pay or who don’t have the resources or who don’t have the access who still need the tools. So what kinds of things can we do to make these tools and education more accessible for people who don’t have the basics?

Mila Clarke: researchers, can ensure that studies include diverse populations and focus on finding solutions that work for the most people, not just those with access to premium care. It’s difficult finding diverse populations and ensuring their safety, ensuring that they can trust the process when it comes to research, but it’s the only way to [00:14:00] know through science how different outcomes affect different people.

Mila Clarke: seek a diverse population base for clinical trials. And bring those people who have mostly been ignored. Policymakers have to push for healthcare reforms that address these inequalities and make diabetes care affordable and accessible for all. And that’s a big ask when we can’t even agree that All human beings deserve rights, but it’s something that I’m hopeful we’ll figure out at some point.

Mila Clarke: The big ask from the collective, from individuals, industry leaders, researchers, policymakers, physicians clinicians, from people who just work with people with diabetes, from nonprofits, Everybody should be working to ensure that people with diabetes, regardless of their background, regardless of the access that they have to tools, start off on equal footing it can be a matter of [00:15:00] thriving with diabetes, or it can be a matter of dying because of diabetes.

Mila Clarke: All right, Diabetes, I didn’t want to end on that somber note, but that’s it for today’s episode. I’m curious about your thoughts about privilege in the diabetes space and how that shows up. I hope this conversation opened your eyes to the role of privilege in diabetes care and what we can do to make a difference.

Mila Clarke: Check out the show notes at diabestepod. com. You can find resources on advocacy and ways to get involved and check your privilege.

Mila Clarke: Show notes include citations and information

Mila Clarke: I always love to know the thoughts on this episode. share your thoughts on diabetes and privilege, and as always, stay empowered, stay educated, and I will catch you in the next episode. [00:16:00] Take care, and I’ll talk to you in the next one. Bye.

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Diabetes-Friendly Pumpkin Puree

Skip the canned stuff! Learn how to make silky-smooth, naturally sweet pumpkin purée right in your own kitchen — perfect for soups, pies, or cozy fall breakfasts. It’s low in carbs, diabetes-friendly, and oh-so-satisfying.

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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.

a collage of different foods in stacked polaroid fashion

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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No reviews

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)


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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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