What to Eat Wednesday: Sugar "Free" Diabetic Food Ideas


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This dish would be equally enjoyable as a breakfast or an after-dinner treat.I’ve met so many diabetic patients who think that their diagnosis means the end of enjoying any type of sweet, flavorful food. Well, I’m here to tell you, that is not the case—the way you get your sweet fix may just have to change a little.

Take dessert, for example: instead of sugar-and-calorie-rich foods like brownies, go for a fruit based option like this Honey Grapefruit with Banana recipe from Health Magazine. It gets an added boost of flavor from some nice fresh mint, considered a ‘free food’ by the American Diabetes Association (a free food is any food or drink with less than 20 calories and 5 grams of carbs per serving. Some free foods can be enjoyed with no counting required, while others can be eaten up to three times per day, as long as you stick to recommended serving sizes. Consult your nutritionist or physician for suggestions on working “free foods” into your weekly meal plans.)


  • 1 (24-ounce) jar refrigerated red grapefruit sections (about 2 cups)
  • 1 cup sliced banana (about 1)
  • 1 tablespoon fresh chopped mint
  • 1 tablespoon honey


1. Drain grapefruit sections, reserving 1/4 cup juice.

2. Combine grapefruit sections, juice, and remaining ingredients in a medium bowl. Toss gently to coat. Serve immediately, or cover and chill.

Learning simple swaps to make your diabetic meal planning more manageable will give you more time to focus on other aspects of managing your disease. Stay on top of visits with your dentist and endocrinologist, and be sure to check in with your podiatrist for one or more annual comprehensive foot exams.

Dr. Andrew Schneider
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Dr. Andrew Schneider is a podiatrist and foot surgeon at Tanglewood Foot Specialists in Houston, TX.
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