One of the most important things about having diabetes is the hunt at the supermarket to keep your meals and snacks as healthy as possible for your body. Sometimes it is easy to forget, and throw in random things in the basket that "won't do that much harm", but in reality, we should definitely avoid those things at all costs.
It gets a bit tricky when shopping for meals, but if you go through the following guide you will have a stronger sense of what to pick up next time, and what to leave for the next person.
Fruits & Veggies
It is better for diabetics to choose vegetables without starch, as the carb count will be significantly less.
Low Sugar Vegetables:
- eggplant
- carrots
- zucchini
- lettuce, kale, rocca
- green beans
- broccoli and cauliflower
- asparagus
- baked sweet potato
Canned vegetables and frozen vegetables are also valid, just check for ones with low sodium or ones that are unsalted! They tend to last much longer than the fresh ones, so don't be discouraged to buy frozen!
Vegetables to Avoid:
- potatoes
- canned vegetables with high added sodium
- pickles (because of high sodium content)
Low sugar Fruits:
- raspberries
- blackberries
- strawberries
- kiwis
- avocado
- watermelon
- peaches
- oranges
- chewy fruit desserts
- canned fruit
- jam and jellies (rarely allowed)
- applesauce with added sugar
Legumes
For those that to do not know what legumes are, it is the food family that is high in protein and fiber but still contains carbs. Some great legumes for diabetics are:
- peas
- lentils
- beans
- peanuts
Grains
- quinoa (brown or white)
- brown rice
- millet
- corn (on the cobb or canned, but stay away from sweet ones)
- oats
Animal Products
It has been recommended to avoid certain animal products as diabetics, whereas others are perfectly fine to consume.
Animal Products to consume:
- fish full of omega-3 fatty acids like salmon
- lean meat
- chicken
- turkey breast
Animal products to avoid:
- bacon
- deep friend meats
- high fat meats (ribs)
- Chicken with fried skin
- deep fried fish
- processed meats
- sausages
- red meats (can eat sparingly)
Dairy Products to consume:
- low fat yogurt (unflavored)
- low fat cottage cheese
- reduced fat cheeses
- low fat sour cream
- skimmed milk
- plant milks (be careful of the ones with added chemicals that raise the carb counts)
Dairy products to avoid:
- flavored yogurt (full of added sugars)
- whole milk
- regular cottage cheese and full fat cheeses
- chocolate milk
Cereals
Many many types of cereal can be chock full of added sugars, chemicals, and all types of things. But there are also many on the market available without anything added.
Cereals to consume:
- high in fiber
- whole wheat cereal
- whole grain cereal
- additives-free
- cereals high in sugar
- colored cereals
- cereal with little whole grain
Drinks
It is simple to pick up a drink full of sugar and bolus for it. But why go through the trouble when there are many alternatives this day and age? Tip: try to drink something with the least chemicals possible. Detox water made at home is always an awesome choice for a flavored drink!
Drinks to consume:
- sparkling water
- unsweet tea or diet tea
- black coffee
- sugar-free flavored drinks
- light beer
Drinks to avoid:
- soda
- sweet tea
- coffee with cream and sugar
- cocktails
- sweet wine
- energy drinks
Snacks
- popcorn
- peanuts
- almonds
- veggie chips
- carrot sticks and ranch dressing
- cut up bell peppers
- celery and peanut butter