Grocery shopping with diabetes can be a daunting process. Especially if you don’t know what to eat. Diabetics can consume a wide range of foods. The goal is to select products that have a minimal effect on raising the blood sugar level, yet have a high nutritional value.
Things like lean protein, non-starchy veggies, and fruits are excellent options for your food menu. While processed products, baked goods, sweets, and high-fat foods, like bacon, may be convenient and cheap, they are best avoided or consumed in moderation.
In this guide, you can learn some of the best grocery store tips for diabetics to get you in and out of the store quickly. In the meantime, you would be focusing on healthier food choices that can help you mitigate your current health state.
What to look for when buying food for diabetics?
For people with diabetes, their diet becomes the foundation for a good treatment plan. You should pay attention to the calories, total carbs, sugar, salt, fat, and fiber intake. When you are looking for foods to buy, opt for products with heart-healthy ingredients.
Ideally, you should focus on the least processed varieties, such as oats and whole-wheat flour. You need lean meats, omega-3 fatty acids, legumes, nuts, and seeds. But, you also should steer clear of unhealthy products. Mainly those with too much sugar, salt, hydrogenated oil, or saturated fats.
Counting the carbohydrates can help you keep track of your snacks, meals, and drinks. This can be a practical strategy when managing the glucose level. If the label says that the product has “no sugar added” it doesn’t mean it is necessarily carb-free. Check the label for a detailed description of the ingredients before you make a purchase.
Simple grocery list for diabetics
Managing diabetes comes down to portion control, mindful carbohydrate eating, and selecting nutrient-dense foods. But, some foods and ingredients are better used less often. Such as all-purpose flour, white rice flour, heavy whipped cream, and cornstarch.
Here is a diabetic shopping list that can help.
- Protein – plant-based proteins (e.g. beans, hummus, lentils, peas, tofu, etc), fish and seafood (e.g. cod, scallops, shrimp, oysters, etc), and poultry (e.g. Cornish hen, turkey, and chicken).
- Dairy – Greek yogurt, string cheese, fat-free milk, grass-fed dairy, etc.
- Vegetables – Carrots, broccoli, cucumber, lettuce, zucchini, cabbage, etc.
- Fruits – Berries, kiwi, peaches, grapefruit, pears, apples, etc.
- Nuts and seeds – Almonds, walnuts, pistachios, brazil nuts, macadamia, pecans, sunflower seeds, chia seeds, peanuts, etc.
- Flour – Almond flour, coconut flour, oat flour, etc.
- Cornstarch substitutes – Potato starch, guar gum, glucomannan, etc.
- Cooking oil – Olive oil, flaxseed oil, canola oil, avocado oil, coconut oil, etc.
- Sweeteners – Stevia, sucralose, monk fruit sweetener, etc.
- Snacks – Roasted chickpeas, whole-grain crackers, tuna salad, popcorn, trail mix, etc.
What foods to buy for diabetes on a restricted budget?
When planning a simple grocery list for diabetics, it is important to stick to your budget. Many people are tempted to buy ramen, potatoes, pasta, and white rice, mainly because they are the cheapest foods. But, when you have to keep the blood sugar under control, foods such as these can be a problem.
To save some money, choose basic veggies, such as celery, carrots, broccoli, cauliflower, and iceberg lettuce. They are pretty cheap and have quite a bit of nutritional value. Fresh kale greens, beans, collards, and cabbage are also inexpensive.
Now, most products can be purchased all year round. But, they cost less in-season. These include foods like bananas, lemons, carrots, apples, coconuts, etc. If money is a problem, you can buy frozen fruits or veggies. They can definitely come in handy when you don’t have too much time to prepare the food.
Although canned products can be a practical option for diabetes, these food items often have more salt than their fresh counterparts. So, it is crucial that you double-check the sodium content in canned goods, like soups, tomato sauce, and pre-made mixes.
Other shopping tips for diabetes
If you are worried about weight gain and staying healthy with diabetes, then think about the foods you are buying.
People with diabetes greatly benefit from lean proteins, whole grains, healthy fats, fruits, and veggies. But, it is easy to steer off-course when you have a metabolic condition to manage. The shopping tips below can set you on the right track.
- Don’t shop on an empty stomach. When we are very hungry, we tend to buy more products than usual. These include foods that you don’t usually get. This can be a bad habit as it can lead to additional carb and calorie intake. The more calories you consume, the bigger the odds of these foods affecting your blood sugar levels.
- Plan the shopping list beforehand. Before you go to the store, write down everything you need to buy and stick to the list. Not only can it help you save money, but it can also reduce the time you spend in the shop.
- Know what you want to eat. One of the most common mistakes is going to the shop without a meal plan. People tend to buy products that look good, but never end up using them. When you have a meal-planning template, you have strict guidelines for the foods you can use. For example, for breakfast you can get oats or multigrain avocado toast, for lunch you have chicken with salad, and for dinner, you can have baked salmon with carrots and asparagus.
- Use sales and coupons. Plan your meals around sales and special offers. You can also find food with good prices on products like barley, brown rice, and oats.
- Don’t hit the store on a Sunday afternoon. Most shoppers on Sundays are people on their way to and from church. Others are procrastinators who like to go to the store before the weekend is over. But, if you end up going on a Sunday, odds are, you will end up waiting in a long queue. To fight the crowds, pick any other day, besides a Sunday.