What are some gluten-free meals for people with diabetes?

Even when you are gluten-free, your meals can still be balanced and delicious! Below are some examples of meals you can eat throughout the day:

Breakfast:

• 1 piece of gluten-free toast with peanut butter and a small bowl of fresh berries
• Egg white omelet filled with low-fat cheese and sautéed mushrooms, onions, and peppers
• Fruit smoothie made with low-fat milk and yogurt free of gluten additives
• Gluten-free cereal with low-fat milk and a small piece of fresh fruit

*Add coffee with artificial sweetener and low-fat milk to any of these!

Lunch:

• Tuna salad made with light mayo on gluten-free crackers or gluten-free whole grain bread
• Spinach salad with tomatoes, carrots, and grilled chicken tossed in a light gluten-free salad dressing
• Chicken and cheese quesadilla fixed on a corn tortilla with a side of black or pinto beans
• Yogurt parfait made with low-fat vanilla yogurt and fresh berries, plus a gluten-free granola bar

Dinner:

• Rice noodles topped with sautéed vegetables and tofu
• Grilled salmon filet with wild rice and a side salad (with light gluten-free dressing)
• Baked chicken breast with corn on the cob, and steamed broccoli
• Tacos made with pure corn tortillas filled with lean ground beef, black beans, tomatoes, romaine lettuce, and low-fat cheese

Some ideas for gluten-free snacks and sides:

• seasoned steamed vegetables
• 1 small piece of fresh fruit (pears, apples, bananas, nectarines, clementines, or 1/2 of a grapefruit)
• fresh vegetables (cherry tomatoes, carrot sticks, broccoli florets, celery sticks, etc.) with gluten-free light ranch dip or bean dip
• peanut butter and gluten-free rice crackers
• hard-boiled egg
• fruit and nut trail mix (about 1/4 cup is a serving)
• 1 piece of gluten-free whole grain toast with hummus