Chili for Diabetics

Did you know that the chemicals in chili peppers that make them spicy can also help lower your blood sugar levels? The beans in chili are also low on the glycemic index, meaning that they don’t mess with your blood sugar much. That means that if you’re diabetic, chili can actually be good for you! Just make sure to use low-sodium chicken broth and lean ground beef to keep it healthy.


  • 3 tbsp olive oil
  • 6 garlic cloves, minced
  • 1 1/2 cups onions, chopped
  • 1 lb lean ground beef
  • 2 tbsp garlic powder
  • 2 tbsp cumin
  • 2 tsp salt
  • 1 1/2 tbsp chili powder
  • 1 tsp pepper
  • 32-oz can kidney beans, drained
  • 15-oz can black beans, drained
  • 1 cup bell pepper, chopped
  • 3 jalapeno peppers, chopped
  • 1 cup low-sodium chicken broth
  • 29-oz can tomato sauce
  • 29-oz can diced tomatoes


  • On a burner set to medium heat, place a large pot and put in your olive oil and garlic. Then, add your onions. Stir them over the heat for about 5 minutes, until they become translucent.
  • Add in your lean ground beef. Mix it in with your onions and garlic until the meat is cooked all the way.
  • Add your beans and peppers, then the garlic powder, chili powder, cumin, salt, and pepper.
  • Add in your tomato sauce, diced tomatoes, and chicken broth.
  • Let the mixture come to a boil, then reduce the temperature to a lower heat setting so it can simmer for 25 to 35 minutes.
Chuck 'The Chili Guy' Miller

Hey I'm Chuck "The Chili Guy" Miller. Chili is my passion so I have expertly crafted my list of tried and true award worthy chili recipes that will warm your soul. My gift to you from one chili connoisseur to another. - Chuck

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