Stocking your house with healthy foods may play an important role in managing your blood sugar. When you have access to lots of fruits and veggies, whole grains, legumes, lean proteins and nutritious snacks, it’s easier to make wholesome choices and resist giving in to other temptations.
Still, there’s a learning curve when it comes to shopping for diabetes-friendly foods, and it takes planning and effort to fill the fridge and pantry with items you and your family will feel good about. As you build your new routine, here are some diabetes-friendly ideas to help you shop and cook with confidence.
- Plan out your meals ahead of time. It’s easier to work toward your health goals if you have an action plan. Create a menu that follows the American Diabetes Association’s (ADA) Diabetes Plate Method, which calls for lean proteins and vegetables, along with whole grains, fruits, legumes and other “quality carbohydrates,” including starchy vegetables (like squash, corn and potatoes) and low-fat dairy items, such as Greek yogurt. If you’re looking for new, healthy recipes to try, visit Chews Wisely Alabama. This site by Blue Cross and Blue Shield shares healthy versions of classic Alabama favorites, like Southern Goddess Dressing, Sweet Potato Casserole and Pecan Crusted Oven “Fried” Catfish. The goal of the site is to keep Alabama’s culinary traditions alive without weighing anyone down or breaking the bank.
- Make a shopping list (and stick to it). Now that you have your meals planned out, write down all the ingredients you’ll need. Be sure to add plenty of healthy snacks you and your family will eat. (Need ideas? Check out 20 Easy Snack Ideas for People with Diabetes.) A list can help keep you on track during your grocery run, so you avoid impulse purchases while winding through the store. Bonus: It can help keep you on budget, which is no easy task these days!
- Buy in bulk when possible. Buying in bulk can be a win-win because you can save money, stick to your eating plan and cut down on shopping trips. The ADA lists a number of diabetes-friendly pantry items to consider buying in bulk, including:
– Whole grains, such as brown rice, oats, farro and whole-grain pasta
– Flours with fiber, such as whole wheat flour, almond flour and chickpea flour
– Legumes, such as lentils, chickpeas and beans
– Canned and jarred vegetables and sauces
– Canned fish
– Dried herbs and spices
– Broth (aim for low-sodium)
- Read food labels. Before you put an item in the cart, familiarize yourself with its ingredients and determine if it aligns with your goals. The ADA says a good rule is to choose items with at least 10% of better-for-you nutrients like protein and fiber, and fewer than 10% of nutrients you might be trying to reduce, such as sodium and added sugars.
- Visit farmers’ markets and farm stands. There’s something rewarding about eating with the seasons, especially when the fruits and vegetables are grown close to home. Get to know your local farm offerings, and buy local when you’re able. If you have a green thumb, plant your own vegetable and herb garden and enjoy the bounty of your harvest.
Learning new ways to shop and cook takes time. If you’re struggling in the early days, talk to your primary care provider. They may be able to share resources with you, including information about diabetes education courses and cooking classes in your community. They may even be able to refer you to a dietitian who can help you understand how the food you eat impacts your blood sugar and create a customized plan you can stick with. As healthy eating becomes part of your routine, you may notice you’re feeling better. And that’s a habit worth keeping.
