### Diabetes-Friendly Foods Recommended by Mary Ellen Phipps **1. Avocado** - Rich in good fats - Helps stabilize blood sugar - Adds flavor and texture to dishes - Can be used in salads, on rice crackers, or in desserts like Avocado Cacao Mousse **2. Organic Eggs** - May have more nutritional benefits than non-organic eggs - Great for breakfast on high fiber toast or in scrambled eggs **3. Grass-Fed Beef** - Contains less fat and more anti-inflammatory fats - Rich in antioxidants and conjugated linoleic acid - Can be used in dishes like Cheesy Beef & Kale Pasta Bake, chili, tacos, or spaghetti sauce **4. Cucumbers** - High in water and fiber - Considered a “free food” for diabetics - Great for adding crunch to salads or sandwiches and for dipping into hummus **5. Hummus** - Contains fiber, fat, and protein - Can be used as a salad dressing, sandwich spread, or eaten on its own - Pairs well with cucumbers or carrot sticks **6. Berries (Raspberries and Blueberries)** - Low in sugar and high in fiber and antioxidants - Can be used to make no-added-sugar jam or homemade “frozen” yogurt **7. Whole Milk Yogurt** - Contains natural sugar (lactose) and fat - Fat helps buffer blood sugar spikes and provides sustained energy - Can be used on toast or in yogurt bowls **8. Whole Grain Bread** - Made with whole grains, providing antioxidants, fat, and fiber - Contains B vitamins, vitamin E, magnesium, iron, and fiber - Great for making toast with toppings like peaches and yogurt **9. Nut Butter** - Quality source of plant-based protein and fat - Choose varieties with no added sugar or oils - Can be homemade or store-bought (e.g., Crazy Richard’s Peanut Butter) Mary Ellen Phipps is a registered dietitian nutritionist and type 1 diabetic who shares her expertise on diabetes-friendly foods and recipes. Visit her website for more tips and recipes.