(Note: Food can help support healthy blood sugar, but it’s not a treatment. Always follow your healthcare provider’s guidance.)
🥬 Sautéed Cabbage & Onion Stir-Fry (Diabetes-Friendly)
Ingredients (2–3 servings)
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½ medium cabbage, thinly sliced
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1 large onion, thinly sliced
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2 cloves garlic, minced (optional)
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1–2 Tbsp olive oil or avocado oil
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½ tsp turmeric (helps reduce inflammation)
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½ tsp black pepper
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½ tsp cumin or caraway seeds (optional, helps digestion)
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Salt to taste
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1–2 Tbsp apple cider vinegar or lemon juice (optional, helps blunt glucose spike)
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Optional add-ins: a handful of spinach, ½ cup cooked lentils, or toasted seeds
Instructions
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Heat oil in a large pan over medium heat.
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Add the onion and sauté 5–7 minutes until soft and lightly golden.
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Add garlic (if using) and cook 30 seconds.
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Add the cabbage, turmeric, pepper, salt, and cumin/caraway if using.
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Sauté 10–12 minutes, stirring occasionally, until the cabbage softens but still has a slight bite.
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Finish with apple cider vinegar or lemon juice for flavor and added glucose benefits.
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Taste and adjust seasoning.
Why this helps with blood sugar
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Cabbage: very low glycemic index, high in fiber → slows glucose absorption.
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Onions: contain quercetin and sulfur compounds that may support insulin sensitivity.
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Healthy fats (olive oil): slow down digestion and prevent spikes.
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Turmeric: anti-inflammatory and may modestly support glucose regulation.
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Vinegar: can reduce post-meal blood sugar rise.
Serving suggestions
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Eat as a side with protein (grilled chicken, eggs, tofu, or beans).
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Add 1 cup cooked lentils for a more filling, balanced meal.
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Serve over a small portion of quinoa or as a warm salad.
If you want, I can also give you:
✅ A cabbage-onion soup
✅ A weight-loss-friendly version
✅ A 5-minute microwave recipe
Just tell me!
