Diet and Nutrition

What Diabetics Should Be Aware of on Their Grocery List

What Diabetics Should Be Aware of on Their Grocery List

With the high number of diabetes diagnoses, more patients are leaning towards cooking at home because of the amount of money it saves. Home-cooked meals can also help patients with controlling their portions. 

Not only that, seeking out nutritional advice and healthier options is becoming trendy. Pretty much everyone has a favorite Facebook page on their timeline with healthy recipes and videos that show you step-by-step.

But, when it comes to food and diabetes, it can be tricky. This is why we have gathered the 12 most essential items you need to have on your grocery list.

But, before we get into that. Here's what you need to know about blood sugar management

Type 2 diabetes is the most common form of diabetes and happens when the body is unable to use the insulin produced by the pancreas to regulate blood sugar. Everyone's blood sugar levels rise after eating. If your body is overloaded with carbohydrates that turn into sugars, over time your pancreas is overwhelmed and unable to keep up with the insulin demand your body craves. Hyperglycemia or elevated blood glucose is the result, and this condition is dangerous to the organs in your body. Some of the complications are an increased risk for kidney disease, heart problems, nerve damage, lower leg and foot amputations, plus impaired vision or possible blindness.

Managing type 2 diabetes includes two essential components: Exercise and diet. As more people turn toward home cooked meals, finding healthier options is important. Some of the best foods for combating type 2 diabetes include:

  • Non-starchy vegetables: These are the leafy greens loaded with antioxidants, fiber, vitamins, and minerals but low in calories and carbohydrates. These non-starchy vegetables are ideal choices for controlling your blood glucose levels. Fill half your dinner plate with non-starchy vegetables. These can be fresh, canned, or frozen. If you use canned varieties, use no or low-sodium foods and rinse before eating.
  • Oatmeal and whole grains: Diabetes management requires you to pick your grains wisely. Use whole grains with their bran and germ intact. Whole grains contain protein, fiber, minerals, and vitamins. Synthetic processing removes proteins and fibers and makes grains more challenging to eat when controlling sugar levels.
  • Soy, beans, and plant-based proteins: Low in fat and rich in fiber, minerals, and vitamins, plant-proteins are nature's powerhouse. They contain as much protein as meats minus the saturated fat and cholesterol content.
  • Citrus fruits, berries, and apples: Fruits contribute to carbohydrate intake because of their natural sugars, but they should be a part of a healthy diet. They do contain many essential vitamins and minerals. Berries, citrus fruits, and apples are particularly good diet options for diabetics. They have high fiber and antioxidant properties.
  • Foods high in omega-3 fatty acids like nuts and seeds are perfect for a diabetic diet. Nuts, seeds and other foods high in omega-3 fatty acids contain fiber, healthy unsaturated fats, and proteins. They are also low in carbohydrates. Eat nuts and other foods rich in omega-3 fatty acids like fatty fish, walnuts, chia and flax seeds.