Best Greek food choices for diabetics

Greek cuisine is essentially the Mediterranean diet — already among the most diabetic-friendly cuisines in the world.

Embrace freely

• **Grilled meats**: souvlaki (chicken, pork, lamb), kebabs, kefta
• **Seafood**: grilled fish, calamari (grilled not fried), shrimp
• **Salads**: Greek salad (no croutons), horiatiki
• **Vegetable dishes**: spanakopita filling (skip the phyllo), gigantes (in moderation), grilled vegetables
• **Cheese**: feta, halloumi (grilled)
• **Dips**: tzatziki, melitzanosalata (eggplant), taramasalata
• **Olives** and olive oil
• **Soup**: avgolemono without rice/orzo

Order carefully

• Hummus (15g net carbs per ¼ cup) — small portions
• Spanakopita full (15g+ per slice — heavy phyllo)
• Moussaka (30g+ per portion — potatoes and bechamel)
• Gyro (skip the pita, 35g+ per pita)
• Dolmades (8g for 2 — depends on rice ratio)

Avoid

• Baklava (50g+ per piece)
• Loukoumades (honey-soaked donuts)
• Pita bread (35g per pita)
• Greek frappe with sugar
• Most Greek desserts

Smart restaurant ordering

1. "Souvlaki platter, no rice, extra Greek salad"
2. "Grilled octopus / grilled fish + horiatiki"
3. Lamb chops with vegetables instead of potatoes
4. Mezze board for sharing — skip the bread

Drinks

• Greek wine (dry red or white, 1 glass with meal)
• Ouzo (1 oz, 0g carbs)
• Sparkling water with lemon
• Greek coffee — order without sugar

Dessert workaround

Greek yogurt with honey is traditional and acceptable if: - Use unsweetened Greek yogurt - Drizzle minimal honey (1 tsp = 6g carbs) - Add cinnamon and walnuts for slow digestion