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5 Healthy Diabetic Lunch Ideas

5 Healthy Diabetic Lunch Ideas

If you’re like most folks these days, you find yourself juggling work meetings, caring for your loved ones, and tackling tasks that focus on anything but self-care. Chances are, your midday meal is an afterthought more often than not. We don’t blame you — we live in a fast-paced world where multitasking is a highly desired skill, and living life on the go has become the norm. 

For the average joe, cruising through the drive-thru at any fast food joint can quickly combat lunchtime hunger pangs. But for those struggling with blood sugar issues, it’s not that simple. 

From processed carbs to refined sugar lurking in every corner that can cause blood sugar spikes with ease, it’s simple to see how life as a diabetic can be tough — especially when hunger strikes midday. Don’t worry; we’re here to help.  

In this post, we’re diving into all things diabetic to uncover some of the best blood-sugar-friendly lunch ideas on the planet. If you’re ready to treat your tastebuds to a tasty yet healthy lunch that won’t wreak havoc on your blood sugar levels, keep reading — Uprising Food has your back!

First Things First, What Exactly Is Diabetes Anyways? 

Before we dive into all of the glorious diabetic-friendly lunches that we know you’ll love, let’s go over the basics of diabetes. What is it?

Diabetes is a chronic health condition that happens when the body cannot take up glucose (aka, sugar) into its cells and use it for energy. This is either because the body doesn’t produce enough insulin, or it’s just not able to use insulin effectively. 

What’s Insulin? 

Like cortisol and adrenaline, insulin is a natural hormone. It’s produced by your body’s pancreas to control the level of glucose in your blood. As a result, if you happen to be diabetic, the glucose in your blood tends to become very high.

Otherwise known as hyperglycemia, high blood sugar can be extremely damaging to your health. Poorly controlled diabetes can lead to a whole slew of serious consequences, causing harm to a wide range of your body’s tissues and organs, including your ticker, kidneys, nerves, and eyes. 

How Does High Blood Sugar Happen? 

When you chow down on your favorite carb-laden snacks, your body breaks these foods down into glucose. When glucose is in your bloodstream, it requires a small helping hand to get to its final destination (aka your body’s cells), where it’s then used to nourish your brain, heart, and tissues. This “helping hand” is none other than insulin.

If you’re diabetic:

  • Your pancreas doesn’t produce any insulin or a sufficient amount of insulin. 


  • Your pancreas makes insulin, but your body’s cells don’t respond to it and can’t use it as they normally should. 

If glucose can’t get into your body’s cells, it hangs out in your bloodstream, ultimately causing your blood sugar level to rise.  

What’s the Deal With Carbohydrates? 

Carbs are a wonderful source of energy for the body; there’s no denying that. However, they also affect blood sugar. We’ll explain:

When you nosh on carb-heavy food, your digestive system breaks it down into glucose, which enters the bloodstream. Of the three macronutrients (protein and fat being the other two), carbs have the greatest effect on blood sugar by far and can quickly cause levels to become dangerously high. For this reason, maintaining a low carb intake can help prevent blood sugar spikes and greatly reduce the risk of diabetes complications. 

In other words, low-carb diets like keto can do wonders for those who have diabetes.

Can’t Say No To Carbs? 

If you have diabetes and simply can’t call it quits on your relationship with carbs, the American Diabetes Association (ADA) suggests filling your plate with complex carbs like non-starchy veggies, fresh fruit, and beans. Burgers and fries may not be on the menu, but there are ways to make nutrition delicious.

Oh, not exactly the type of carbs you’re after? Well, we hate to break it to you, but fan-favorite foods like bread and chips are typically jam-packed with carbohydrates which can cause your blood sugar level to spike faster than you can say super-cali-fragi-listic-expi-ali-doc-ious. But don’t fret — as long as you stick with Uprising Food, your levels should remain cool, calm, and collected.  

Here at Uprising Food, we make fiber-packed supplements disguised as savory staples. From the crunchiest chips on the planet to fluffy bread that tastes so good, you won’t believe it’s low-carb, there’s an option for you. 

Masterfully crafted by artisan bakers, you’ll find nine grams of fiber, six grams of protein, and only two net carbs per serving. What’s not to love?

Tasty Diabetic-Friendly Midday Meal Ideas 

Now that you’ve got the scoop on diabetes and carbohydrates, let’s explore a few healthy lunch ideas.

Egg Sandwich

Eggs are a beloved breakfast staple — who says you can’t have them for lunch?

Eggs are deliciously versatile and can be enjoyed in so many different ways, such as scrambled, which can easily be added to a wrap or veggie skillet, as well as hard-boiled, which can bump up the protein content of sandwiches and salads.

Tuna Salad 

Tuna salad makes for an awesome lunch as it’s loaded with protein and super easy to make. Using ingredients like tuna, celery, onions, and a little mayonnaise (or Greek yogurt), you can enjoy your tuna salad with whole wheat crackers or in between two slices of our mouth-watering Uprising Food Bread. 

Creamy Casserole 

Yes, you read that right — creamy casserole. 

While most casseroles are full of carbs (and so are avoided like the plague by diabetics), our creamy casserole recipe is low-carb and undeniably divine. We suggest whipping up a batch (or two) and keeping it in the fridge so it’s easy to grab leftovers when you’re ready to eat lunch the next day (and the next, and the next). 

A soul-warming dish that is nothing short of delish, you won’t believe us until you try this perfectly creamy and rich casserole. 

Stuffed Bell Peppers 

Stuffed bell peppers are great because you can stuff them with whatever tickles your fancy — meat, beans, mixed veggies, whole grains, and more. 

By sticking with fiber-rich and high-protein ingredients for your filling, you can easily make this dish healthy and blood-sugar-friendly. Reach for lean sources of protein like ground turkey or ground chicken, along with nutritious veggies like onions, carrots, spinach, and tomatoes. 

Pro Tip: Want to add some crunch? Crush our Uprising Food Superfood Freedom Chips and sprinkle them on top of your stuffed peppers. 

Italian Cold Cut Deli Sandwich

Bread is typically a high-food carb, making it very difficult for diabetics to enjoy a good sandwich at lunch. You don't need to resort to lettuce wraps or go bun-less to enjoy a nice low-calorie sandwich. With our heavenly Uprising Food Superfood Bread, blood sugar spikes due to bread is a thing of the past. 

Made with clean ingredients and absolutely nothing artificial, our gluten-free, zero-added-sugar, paleo-approved, keto-friendly superfood bread is truly something to get excited about. Not only does it taste absolutely amazing, but each serving has only two net carbs — perfect for diabetics!

Whether you have a hankering for a classic Italian cold cut deli sandwich or prefer an ooey-gooey low carb grilled cheese paired with warm tomato soup, our Uprising Food Superfood Bread can help keep the carbs down to a minimum. 

Pair your diabetes-friendly lunch with a piece of fruit like a banana (as long as you keep it small) or berries for the perfect mid-day meal.

A Final Word 

If you’re diabetic, eating healthy can be tough, especially when balancing everything else in your life. But self-care is of the utmost importance, so don’t forget to take time to show yourself some love with blood-sugar-friendly lunches that are not only healthy and nutritious but undeniably delicious, too!

At Uprising Food, we’re on a mission to bring superfood staple foods to the masses. Whether you’re diabetic, a low-carb warrior, or simply looking to make healthier diet choices to improve your wellbeing, you can always count on us to have your back. 

Check us out today and experience the freshest, healthiest, and tastiest products delivered directly to your door tomorrow. 


Get Smart On Carbs | ADA

Natural vs Refined Sugar: Why the Difference Matters | Health Designs

Diabetes - Symptoms and causes | Mayo Clinic

Diabetes: Types, Risk Factors, Symptoms, Tests, Treatments & Prevention | Cleveland Clinic


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