15 Diabetes-Friendly Sandwiches to Make for Lunch (2024)

FAQs

What can I eat for lunch if I'm diabetic? ›

Eating at Subway With Diabetes

While bread and processed meat aren't ideal for controlling your blood sugar—Subway is one of the better fast food options for people with diabetes. There are plenty of satisfying sandwiches that can be tailored to fit any dietary needs or preference if you do your research beforehand.

A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.

If you're still feeling hungry, your best bet is a low-carbohydrate, low-calorie snack, preferably one that's high in protein or fiber, such as Greek yogurt or a small handful of nuts. Other options include: A sugar-free frozen pop. One light cheese stick.

Thinly sliced meats can work on your grilled cheese sandwich too. Thinly sliced ham and provolone is a tasty classic. You don't have to limit yourself to deli meats, any thinly sliced cooked meat, like shabu shabu beef, can work. For those who don't eat meat, slices of baked tofu or tempeh are tasty choices.

Diabetic-friendly breakfast choices

Scrambled eggs with sauteed vegetables and a whole wheat English muffin. Sweet potato hash with turkey, eggs and avocado. Cottage cheese bowl with fruit. Plain Greek yogurt with sliced berries and pumpkin seeds.

Yes, a person with diabetes can eat mayonnaise. Mayonnaise has less than a single gram of carbohydrates per tablespoon. But with 10 grams of total fat (1.6 grams of that coming from saturated fat) it can be considered high fat. So you may want to limit the amount of mayonnaise you eat or find an alternative.

Is a peanut butter sandwich OK for diabetics? ›

Peanut butter can definitely be part of a healthy diabetes diet plan. Always look for peanut butter that contains only peanuts and maybe some salt. Avoid peanut butter that includes added sugars and hydrogenated oils.

Make an open-faced sandwich, using thin sandwich bread to lower carbohydrate counts, or turn it into a wrap with low-carb tortillas or lettuce. Select lean, low-salt deli meats, such as roast turkey. Use low-fat mayonnaise, or replace it with other spreads, such as mustard, pesto, hummus, yogurt, or avocado.

You limit dairy products, red meat, sweets, added sugars, sodium (salt), and highly processed foods. Some additional guidelines include focusing on seasonal produce and reading food labels to help you avoid added sodium and sugar.

Foods to stay away from

Processed deli meats, such as ham and salami, and hot dogs may taste good but they're loaded with salt, nitrates and preservatives. They're also high in calories. White bread, white rice and pasta, plus many breakfast cereals contain refined white flour, which strips away the nutrients.

Fatty fish—such as salmon, mackerel, and albacore tuna—are rich in omega-3 fatty acids. These healthy fats help prevent clogging of the arteries. The American Diabetes Association recommends eating fish twice a week.

Other healthy choices are low-fat cheese, cottage cheese with a couple of fresh chopped dates, or nut butter (make sure the one you buy doesn't have any additions like sugar or palm oil) and chopped banana.