7. Greek Yogurt
As Yogurt is a dairy-related product, so it has some considerable amount of carbohydrates that come from lactose which is dairy’s natural sugar. But it is somehow beneficial even for people with diabetes as it also provides proteins and calcium to meet the body’s demands.
Calcium is especially useful for people with diabetes as they may have low bone density due to their disability to do proper exercise.
One cup of Greek Yogurt (fat-free) can have 18 grams of proteins which is double the amount of proteins for normal yogurt. It also contains 7 grams of carbohydrates and a cup meets the body’s 20% calcium needs for the whole day.
Bulgur is considered as one of the healthiest whole-grains diet out there because of its rich in protein nature and also because it doesn’t let blood sugar levels spike at once as is done by refined grains like pasta.
It can also be taken as an alternative to quinoa salad. Bulgur can also be made quickly in about 10-minutes time from whole wheat kernels while they are boiled, dried and cracked.
25 grams of carbohydrates, 4 grams of protein and 6 grams of fiber is served by a single cup of bulgur.