Diabetes is one of the most prevalent diseases of our time, and when you take a look at the Western diet you begin to see why. According to the American Diabetes Association, in 2012, 29.1 million people in the US alone had diabetes.

Unfortunately, diabetes rates continue to rise steadily, because we are not doing enough to adjust our diet to either prevent or control diabetes, despite the vast amount of nutritional information available to us.

When you are diabetic, dietary changes are very much a necessity . Finding the right diet for some people can be a bit tricky, as we are often tempted by other foods or run out of creativity to enjoy healthy meals. The truth is that, the average person might look for something like a salad and believe that it is a healthy option for a diabetic given the low sugar content, however, many times we ignore ourselves and put a dressing loaded with sugar, which in its entirety compromises our well-intentioned endeavor.

Below is a short list of salads that can be very good in the diabetic diet . If you like something different and want to try an interesting fruit that can help treat diabetes, take a look at bitter melon. Research has shown some very promising things with this plant.

3 salads to help control diabetes

1. Asian cucumber salad


  • 1 large English cucumber or 2 medium cucumbers
  • 2 tablespoons toasted sesame seeds
  • 1/2 teaspoon powder or 1/4 teaspoon stevia liquid
  • 1/4 teaspoon of salt
  • 1/4 cup rice vinegar


(Makes 4 servings, about 1 cup each)

  1. Peel the cucumbers then cut them in half and scrape off the seeds with a spoon.
  2. Slice very thinly by using a food processor or knife. Next, place it on a double layer of absorbent kitchen paper while gently squeezing to remove excess moisture.
  3. Combine the salt, stevia, and vinegar in a medium bowl. Stir to dissolve. Next, add the cucumbers and sesame seeds.
  4. Mix well to combine and serve immediately.

1. Spinach with garlic vinaigrette


  • 6 cups baby spinach leaves
  • 2 garlic cloves, minced
  • 1/4 of cup of red onion sliced
  • 1/4 teaspoon black pepper powder
  • 1/8 teaspoon sea salt
  • 1- 1/2 tablespoons of extra virgin olive oil
  • 1 tablespoon of white wine vinegar
  • 1/2 teaspoon Dijon mustard


  1. Combine all ingredients except red onion and spinach in large bowl, stirring well with whisk.
  2. Add the spinach and red onion.
  3. Mix to cover.

2. Cucumber and endive salad


  • 200 grams of cucumber
  • 90 grams of endives
  • 10 grams of black olives
  • Olive oil
  • Vinegar
  • Sea salt


  1. Prepare the endives. Then peel and slice the cucumbers.
  2. Combine all ingredients in a bowl.
  3. Season with vinegar, salt and oil to taste.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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