Grocery Shopping for Diabetics
Grocery shopping for diabetics can be daunting, but a little planning goes a long way. Some foods are good, some are bad, and it’s hard to keep them all straight. But diabetes meal plans, grocery lists and some forethought will help you navigate those grocery store aisles like a pro!
Make a List
A good place to start when making a diabetic grocery list is a diabetic meal plan provided for you by your doctor or an online source. Look at the meals listed and consider the items used most frequently. You’ll probably see a lot of colorful fresh fruits and vegetables, whole grains, and lean meats.
Keep a running list of when certain produce products are in season as well as which meats and whole grains you enjoy the most. This way you can stock up when you notice your main list is getting low.
Organize the list into categories and you will have no trouble making your way through the store!
Fruits and Vegetables
At least half of your plate at every meal should be fruits and vegetables. Fresh and frozen produce provide more nutrition than canned and pickled products, so look out for deals in the produce section. Some great options are:
- Leafy greens
- Tomatoes
- Bananas
- Apples
If you find that your fruits and vegetables are going bad before you can eat them, try buying less per visit but increasing the frequency of shopping trips.
Whole Grains
Look for high-fiber products such as brown rice, whole grains, quinoa, and lentils. Complex carbs are absorbed more slowly into your bloodstream.
Meats
Aim for 2-3 servings of lean meats per day to receive the proper amount of protein. Tofu, skinless chicken, lean beef and pork are all good options.
Other Items
Low-fat dairy is good in moderation, but be sure to check the sugar content as well. For snacks, look for baked options over fried, vegetable oils over butter, and reduced-fat over full-fat offerings.
There are many diabetic products on the market, so ask your doctor how to incorporate those into your diet.
Sources: WebMD and Livestrong
Photo by John Nyboer
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