Preventive Health UK

Diabetic-Friendly Greek Yogurt with Chia Seeds, Berries & Nuts

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1–2 minutes

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I’m Bubbles! I’m navigating life with Type 2 diabetes from a South Asian perspective. I share my personal journey of managing blood sugar and finding balance, proving that you can build a healthy life while staying true to your roots.

High-Protein, Low GI Breakfast

A quick, no-cook breakfast that’s rich in protein, healthy fats, and fiber. This combination helps stabilise blood sugar levels while providing long-lasting energy.

🥣 Ingredients (Serves 1)

  • 150g plain Greek yogurt (unsweetened)
  • 1 tbsp chia seeds
  • ½ cup mixed berries (e.g. blueberries, strawberries, raspberries)
  • 1 tbsp mixed nuts (almonds, walnuts, or hazelnuts, unsalted)
  • Optional: pinch of cinnamon or a few drops of vanilla extract

🍓 How to Make It

  1. Prepare the base
    Spoon the Greek yogurt into a bowl.
  2. Add chia seeds
    Stir in the chia seeds and let sit for 2–3 minutes to slightly thicken.
  3. Top with berries
    Add the fresh berries evenly over the yogurt.
  4. Add nuts
    Sprinkle the nuts on top for crunch.
  5. Finish & serve
    Add cinnamon or vanilla if desired and serve immediately.

🔢 Nutritional Information (Approximate)

  • Calories: ~280 kcal
  • Protein: 18 g
  • Carbohydrates: 14 g
  • Fiber: 6–7 g
  • Sugars: 8 g (naturally occurring)
  • Fat: 16 g

📊 Glycaemic Index (GI)

  • Estimated GI: Low (~30–35)
    • Greek yogurt: low GI due to protein and fat
    • Berries: among the lowest GI fruits
    • Chia seeds and nuts further reduce glucose absorption

✅ Why This Recipe Is Diabetic-Friendly

  • Low GI & slow-release energy: Minimises blood sugar spikes
  • High protein: Supports satiety and glucose control
  • Rich in fiber: Helps regulate digestion and insulin response
  • No added sugar: Uses natural sweetness from berries

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This is a safe and supportive community for women living with diabetes, including Type 1 diabetes, Type 2 diabetes, gestational diabetes, and prediabetes, as well as carers supporting someone with diabetes.

Living with diabetes or helping a loved one manage their condition can sometimes feel overwhelming. This group provides a welcoming space where women can connect, share experiences, and find support while managing diabetes.

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