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Can You Eat Garlic If You Have Diabetes?
Medically reviewed by Alana Biggers, M.D., MPH — Written by Daniela Ginta — Updated on May 29, 2020
The basics
People who have diabetes are unable to produce enough insulin or use the insulin their body does produce in an efficient manner. This can affect your blood sugar levels. It’s important to monitor what you eat to keep your blood sugar levels as steady as possible.
One way to do this is by checking the glycemic index (GI) score of each food. The GI shows how much a certain food can increase your blood sugar levels. GI helps with the planning of daily meals and avoiding high-carbohydrate combinations. A low GI is between 1 and 55 and high is 70 and above.
It’s important to know that natural foods, such as garlic, though not rich in carbohydrates, can influence blood sugar levels.
What are the benefits of eating garlic if you have diabetes?
Most adults can safely consume garlic. For some people, taste, odor, or spiciness can be an issue.
Traditionally, garlic has been recommendedTrusted Source to help reduce high cholesterol levels and high blood pressure. Garlic consumption may also reduce the incidence of heart disease, a condition that affects approximately 80 percent of people with diabetes.
A 2006 study found that raw garlic might help reduce blood sugar levels, as well as reduce the risk of atherosclerosis. This is particular interest, as diabetes increases a person’s risk of atherosclerosis-related inflammation.
Though this is still under investigation, a 2014 review of studiesTrusted Source also supported the idea that regular garlic consumption may help lower blood sugar levels.
Garlic is also a good source of vitamins B-6 and C. Vitamin B-6 is involved in carbohydrate metabolism. Vitamin C may also play a role in maintaining blood sugar levels.
In general, garlic has been shownTrusted Source to:
- improve the health of the cardiovascular system by reducing the levels of cholesterol, triglycerides, and blood lipids
- decrease blood pressure
- have an anti-tumor effect
- prevent cancer cell growth
- have a strong antibacterial and antifungal effect
Risks and warnings
Garlic is quite potent both in taste and odor. Although it’s generally safe to eat, you may experience minor side effects. This includes:
- heartburn
- gas
- nausea
- vomiting
- diarrhea
You may be more likely to experience side effects if you eat raw garlic.
If you’re taking blood-thinning medications, consult your doctor. Garlic consumption may amplify the effects of these medications.
How to add garlic to your diet
If you don’t mind the taste, add a couple of finely chopped garlic cloves to your salads or potato salad. There isn’t a standard dosage for eating garlic, so feel free to add garlic whenever a recipe or snack allows.
If you prefer a less strong odor and taste, look for garlic greens, which are young plants, and garlic scapes, which are curly shoots that appear as the plant matures. They’re available at farmers markets and local produce stores during the spring season. Both have a milder flavor. You can chop them and mix them in salads, dips, and savory spreads.
It’s recommended that you let chopped garlic sit for at least 5 minutes to allow allicin, one of the herb’s main components, to be at its highest concentration. This may enhance the herb’s potential health benefits.
What about garlic supplements?
If you find the taste of raw garlic too offensive or are unable to have it as often as you’d like, you may want to try supplements. Look for aged garlic extract or other garlic extracts that contain allicin.
Here are a few things to keep in mind when purchasing supplements:
- Consult with your doctor before adding supplements to your regimen. They can help you determine whether this is the best option for you.
- Always buy from a reputable manufacturer that doesn’t use heat processing. This can destroy the active compounds in the garlic, which provide the most health benefits.
- Avoid completely odorless products. They’re likely stripped of the sulfur compounds that give the characteristic smell and are responsible for some of its possible health benefits.
The bottom line
You can use garlic to improve the taste and quality of meals. Consuming it may also help you maintain better levels of health. For best results, consume garlic regularly in moderate amounts. Cooking garlic lowers its potential therapeutic qualities, so be sure to use fresh and raw garlic in your dishes. Supplements are also an option, but you should consult with your doctor before using them.
23 Top-Notch Lunch Ideas for People with Diabetes
Figuring out what to eat for lunch every day can be challenging, especially for people with diabetes.
Fortunately, there are plenty of delicious, healthy, and easy-to-prepare options that can help round out your diet and keep blood sugar levels steady.
Here are 23 healthy and delicious lunch ideas for people with diabetes.
1–6. Full meals
1. Burrito bowl
Burrito bowls are delicious and easy to tailor to your taste buds by adding your favorite ingredients.
To keep the carb content low, try using mixed greens as your base instead of rice, and top with beans, salsa, and grilled veggies.
You can also throw in some chicken, ground beef, or tofu to boost the protein content, which may support better blood sugar control (1Trusted Source).
2. Turkey veggie wrap
Wraps are convenient, customizable, and portable, making them a great choice for lunch.
Turkey veggie wraps, in particular, are high in protein and feature a variety of fiber-rich vegetables, which can slow the absorption of carbohydrates to stabilize blood sugar levels (1Trusted Source, 2Trusted Source).
Be sure to opt for whole wheat or low carb wraps and fill up on nutrient-dense ingredients, such as hummus, tomatoes, lettuce, and bell peppers.
3. Tuna salad
Tuna salad is a healthy, high protein meal typically made with ingredients like tuna, celery, onions, and mayonnaise (3Trusted Source).
You can make it at home and boost the protein content by trading mayonnaise for Greek yogurt. Or, add more fiber with veggies like carrots, radishes, or tomatoes.
Pair your tuna salad with some whole wheat crackers for a simple lunch to enjoy at home, work, or school.
4. Stuffed bell peppers
Stuffed bell peppers are often filled with meat or beans, mixed veggies, and whole grains like brown rice, couscous, or quinoa.
By choosing high protein and fiber-rich ingredients for your filling, you can easily make it a healthy, diabetes-friendly meal.
Lean sources of protein like ground beef or ground turkey are great choices, along with nutritious veggies like tomatoes, zucchini, garlic, and onions.
5. Chicken fajita bowl
A chicken fajita bowl can be a healthy, flavorful lunch for people with diabetes.
They’re easy to prepare in advance and typically feature several foods high in protein and fiber that help keep your blood sugar levels in check, including chicken, brown rice, and veggies.
Be sure to pack on the vegetables to maximize the potential health benefits and top it off with a bit of salsa, avocado, or cilantro.
6. Buddha bowl
Buddha bowls are popular meals consisting of small portions of several different foods, typically plant-based proteins, veggies, and whole grains.
Not only can you mix and match the ingredients to add more protein and fiber to your diet, but you can also make it ahead for a simple and convenient meal to enjoy during the workweek.
Edamame, sliced avocado, quinoa, broccoli, red cabbage, cucumber, sweet potato, tofu, and carrots can all be great additions to your Buddha bowl.
7–10. Grains
7. Brown rice
Brown rice is considered a whole grain, meaning that it contains all three parts of the wheat kernel.
Some studies show that eating more whole grains could be linked to improved blood sugar control (4Trusted Source).
Brown rice is also rich in fiber, which can slow the absorption of sugar into the bloodstream to prevent spikes and crashes in your blood sugar levels (2Trusted Source, 5Trusted Source).
Try pairing brown rice with stir-fried veggies and a lean protein source for a healthy and delicious lunch.
8. Quinoa
In addition to its high fiber content, quinoa is one of only a few available plant-based complete proteins. That means it contains all nine of the essential amino acids your body needs to obtain from food sources (6Trusted Source, 7Trusted Source).
It also has a low glycemic index, which is a measure of how much certain foods affect your blood sugar levels (8Trusted Source).
Quinoa salad can be a simple and nutritious lunch option for people with diabetes. It’s easy to customize using whichever ingredients you have on hand, such as chickpeas, feta, cucumber, tomato, beans, avocado, onion, or bell pepper.
9. Whole grain tortillas
Not only are whole grain tortillas versatile and delicious, but they can also be a great addition to your lunch if you have diabetes.
In fact, one large whole grain tortilla contains nearly 7 grams of fiber to help keep blood sugar levels steady (9Trusted Source).
For an easy lunch, add your favorite spread, like hummus or tzatziki, to a whole grain tortilla with some fresh veggies and your choice of protein.
10. Whole grain pasta
Whole grain pasta can be a healthy alternative to refined flour pasta, especially if you have diabetes.
Compared with regular pasta, whole grain pasta contains more than twice as much fiber per cooked cup (140 grams) (10Trusted Source, 11Trusted Source).
In one small study, whole grain pasta was also more effective at reducing hunger and promoting feelings of fullness than refined pasta (12Trusted Source).
For the best results, load up on the veggies and include a good source of protein with your pasta, such as chicken, salmon, ground beef, or legumes.
11. Chicken
Chicken is jam-packed with protein, providing nearly 24 grams per 3-ounce (85-gram) serving (13Trusted Source).
One review of 13 studies reported that following a high protein diet could reduce insulin resistance in people with type 2 diabetes, which could potentially improve blood sugar control (14Trusted Source).
Chicken is also easy to add to a variety of recipes and can be grilled, baked, roasted, or stir-fried.
12. Tuna
Often found in convenient cans, packets, and pouches, tuna can be a healthy lunch option, high in protein and omega-3 fatty acids.
In one study, consuming a high protein, low glycemic index diet supplemented with omega-3 fatty acids improved blood sugar control and decreased belly fat in 30 people with type 2 diabetes (15Trusted Source).
You can easily add tuna to pasta, salad dishes, wraps, sandwiches, and casseroles for a healthy weekday lunch.
13. Turkey
Turkey boasts a good amount of protein in each serving, with almost 25 grams in just 3 ounces (85 grams) (16Trusted Source).
It’s also low in fat and calories, making it a great option for those who are looking to lose weight.
Sliced turkey is perfect for wraps, pitas, and sandwiches. You can also try adding ground turkey to pasta dishes, taco salads, rice bowls, or homemade burger patties.
14. Tofu
With 14 grams of protein in each 1/4-block (81-gram) serving, tofu is an excellent plant-based protein source for people with type 2 diabetes (17Trusted Source).
In fact, soy protein may benefit both blood sugar control and insulin sensitivity (18Trusted Source, 19Trusted Source).
Additionally, because it easily absorbs the flavor of the foods you pair it with, tofu is an incredibly versatile ingredient. Try adding it to veggie bowls, curries, soups, salads, or sandwiches for an easy make-ahead lunch.
15. Eggs
Although eggs are a beloved breakfast staple, they can also be a great addition to your midday meal.
Though research has turned up conflicting results, several studies have found that regularly eating eggs could improve blood sugar levels and insulin sensitivity for people with type 2 diabetes (20Trusted Source, 21Trusted Source).
Eggs are also versatile. For instance, hard-boiled eggs can bump up the protein content of salads and sandwiches, while scrambled eggs work well in wraps, veggie skillets, or rice dishes.
16–20. Fruits and veggies
16. Spinach
Rich in fiber, iron, vitamin A, and vitamin C, spinach is one of the most nutrient-dense foods on the planet (22Trusted Source).
It also contains beneficial compounds like thylakoids, which have been shown to enhance insulin sensitivity, improve blood sugar control, and support feelings of fullness in human and animal studies (23Trusted Source, 24Trusted Source, 25Trusted Source).
Plus, there are plenty of creative ways to enjoy spinach for lunch that go beyond salads. For example, try adding it to curries, soups, pasta dishes, or wraps. You can also sauté spinach and sprinkle it with some salt, pepper, and garlic for a simple side dish.
17. Apples
Apples are high in fiber and have a low glycemic index, making them a great dietary addition for people with diabetes (26Trusted Source, 27).
In fact, one small study found that eating an apple before a rice meal reduced the subsequent increase in blood sugar levels by 50%, compared with a control (28Trusted Source).
Apples can be enjoyed in place of dessert to help satisfy your sweet tooth. For example, try pairing them with a sprinkle of cinnamon or some nut butter. Alternatively, add sliced apples to chicken salads, grilled sandwiches, or even quesadillas for extra flavor.
18. Broccoli
Broccoli is highly nutritious, boasting nearly 3 grams of fiber in each cup (91 grams) (29Trusted Source).
It may also help stabilize blood sugar levels. For instance, one small study in 13 adults found that eating cooked broccoli alongside mashed potatoes reduced blood sugar and insulin levels more than eating mashed potatoes alone (30Trusted Source).
For a healthy lunch, try pairing roasted broccoli with brown rice, grilled chicken, and other veggies like zucchini, Brussels sprouts, or carrots.
19. Grapefruit
Grapefruit has a unique tart, tangy flavor, perfect for bringing a refreshing zing to your lunch.
It also has a low glycemic index and has been shown to support healthy blood sugar and insulin levels in some animal studies (31Trusted Source, 32Trusted Source).
Try making a tasty side salad for lunch by pairing fresh grapefruit with arugula, sliced avocado, cucumber, and a drizzle of olive oil.
Note that if you’re taking statins such as simvastatin (Zocor), lovastatin (Altoprev), or atorvastatin (Lipitor), it’s advised to avoid eating grapefruit or drinking grapefruit juice.
20. Cauliflower
Cauliflower is a nutritious vegetable packed with essential vitamins and minerals, including vitamin C, folate, and vitamin K (33Trusted Source).
It’s also low in carbs and can be easily added to recipes in place of high carb ingredients like rice, flour, or potatoes.
Additionally, cauliflower makes a great side dish and can be roasted, boiled, or steamed.