10 Top Cold-Weather Foods for Diabetes

As we weather cooler temperatures, a whole new group of foods has moved to the top of the menu. But cold-weather favorites like apple pie and pumpkin spice lattes tend to be high in sugar and carbohydrates, which can derail your efforts at maintaining healthy blood sugar levels if you have diabetes. Pair that with cool-weather comfort foods, such as mashed potatoes, cream-based soups, and warm bread, and your meal plan can quickly become a disaster for blood glucose management.

“Although some comfort foods may contain excessive saturated fat, sodium, or carbohydrates, you do not have to deprive your craving just because you have diabetes,” says says Angela Ginn-Meadow RD, CDE, outpatient dietitian and certified diabetes care and education specialist at Sinai Hospital-Lifebridge Health Center in Baltimore. Choosing smaller portions or putting a healthier spin on some comfort food classics, for example, can allow you to enjoy the foods you love without posing a negative impact on your health. “Try modifying ingredients, such as butter, eggs, whole milk, or heavy cream, to lower-fat options, such as pumpkin puree and applesauce or egg whites and nonfat Greek yogurt,” Ginn-Meadow suggests.

The change in season also brings about the chance to take advantage of fall and winter foods that may offer additional health benefits to individuals with diabetes. From nutrients that may have a positive impact on blood glucose and cholesterol levels, to high-fiber foods that can fill you up while allowing you to work toward achieving your weight loss goals, the following cooler-weather foods can offer something for everyone.

10 Top Cold-Weather Foods for Diabetes

Managing diabetes during cold weather can be a bit challenging, but there are plenty of delicious and diabetes-friendly foods that can help keep your blood sugar in check and keep you warm. Here are 10 top cold-weather foods for diabetes:

1. Soup: Warm and comforting, broth-based soups like vegetable, chicken, or bean soups are great choices. They’re low in carbs and can help control your appetite.
2. Chili: Homemade chili made with lean ground meat (or plant-based protein like tofu or beans), tomatoes, and spices is a filling and warming option. Opt for lean protein sources and go easy on added sugars.
3. Oatmeal: A hot bowl of oatmeal made with rolled oats, water or unsweetened almond milk, and topped with fresh berries or nuts is not only heart-healthy but also helps stabilize blood sugar levels.
4. Roasted Vegetables: Root vegetables like sweet potatoes, carrots, and parsnips roasted with a drizzle of olive oil and your favorite herbs and spices are a nutritious and low-GI side dish.
5. Stir-Fry: A stir-fry with lean protein (chicken, tofu, or shrimp) and plenty of non-starchy vegetables is a quick and diabetes-friendly meal. Use a low-sodium sauce or make your own to control the ingredients.
6. Baked Salmon: Rich in omega-3 fatty acids, salmon is a great choice for heart health. Bake it with herbs and lemon for a flavorful, low-carb dinner.
7. Cauliflower Mash: A low-carb alternative to mashed potatoes, cauliflower mash is easy to prepare and pairs well with a variety of main dishes.
8. Winter Greens: Leafy greens like kale, spinach, and Swiss chard are packed with vitamins and fiber. Sauté or steam them for a nutritious side dish.
9. Lean Meat Stew: Make a hearty stew with lean cuts of beef or pork, lots of vegetables, and a low-sodium broth. Stews are a great way to pack in nutrients without adding many carbs.
10. Tea: Warm beverages like herbal teas, especially cinnamon or ginger-infused ones, can help keep you cozy and may have potential blood sugar-lowering effects.

Remember to monitor your portion sizes and choose foods that fit within your daily carbohydrate goals. It’s also essential to consult with a healthcare provider or a registered dietitian to create a personalized diabetes management plan that suits your specific needs and preferences