1. Banana Bread

Avoid highly refined foods like almond croissants if you want sweets instead opting for a slice of banana loaf bread with pecans and walnuts. The loaf has bananas rather than chocolate or a tonne of butter, and the nuts offer protein and a steady release of calories. A serving has 374 calories and 2.3 grammes of saturated fat. When combined with a long latte made with almond milk, which has a reduced saturated fat content compared to other milk options, you have a delicious breakfast that won’t cause your blood sugar to skyrocket. All this for 448 calories and 2.6 grammes of saturated fat. You can transform a portion of fast food into something considerably healthier by adding one of these low-calorie drinks.

2. McDonald’s Garden Salad with Crispy Chicken

Garcia approves of the McDonald’s Garden Salad with Crispy Chicken out of all the sandwiches and salads offered. That’s because it contains a wide range of vibrant vegetables, as well as carbohydrates, fat, and protein from the chicken (romaine lettuce, cherry tomatoes, cucumbers, and corn). There are two additional salad alternatives at the restaurant, but sadly neither of them has protein, making them less filling and not necessarily the “healthiest” or best option. Although a plate with grilled chicken would have less saturated fat than one with crispy chicken, the restaurant doesn’t appear to provide any dishes with grilled chicken. So, all things considered, if you’re searching for the most nutrient-dense lunch at McDonald’s, this menu selection might be the way to go.

3. Almonds

According to Toby Smithson, RD, author of Diabetes Meal Planning and Nutrition for Dummies, and consultant for the Almond Board of California, almonds are the tree nut with the most fibre (4 grammes) and the most plant protein (6 grammes) per ounce, as well as offering healthy monounsaturated fat in every handful. Smithson is also an expert on diabetes lifestyle. According to Smithson, almonds’ nutrient profile helps to keep you full and even maintain blood sugar levels for the following meal. Almonds can also increase insulin sensitivity and lower bad cholesterol (LDL), which are both crucial components of managing prediabetes, according to Smithson. Almonds can be used in smoothies, atop yoghurt or porridge, or eaten on their own.

4. Starbucks Rolled and Steel-Cut Oatmeal with Blueberries

Doebrich cites Starbucks’ whole grain steel-cut oats as “a wonderful breakfast alternative for hectic days.” Oats, fresh blueberries, and a mixture of almonds, pecans, and walnuts — the last of which provides heart-healthy fats — make up the dish. According to Doebrich, all of these nutrients are also bursting with fibre, which will keep you fuller for longer. However, she advises asking the barista to prepare the healthy fast-food order with milk rather than the hot water the restaurant generally uses for an added dose of satiating protein if you want to make it even more filling. Don’t want any dairy? Choosing soy milk will help you consume more plant-based protein.

5. Canned Beans

According to Lauren Harris-Pincus, MS, RDN, author of The Everything Easy Pre-Diabetes Cookbook, “[Research] shows that] long term consumption of about 5 cups of beans per week can yield consistently lower blood sugar levels as well as a reduction in the risk for cardiovascular disease, which is a significant issue in people with prediabetes and diabetes.” These advantages are probably brought about by the high fibre content of beans, which might make people feel fuller for longer. Feeling full can encourage you to eat less and support weight management. This combination can lower the chance of developing diabetes from prediabetes and raise blood sugar levels.

Harris-Pincus suggests consuming beans in soup, a green salad, or a breakfast burrito.