A diabetes friendly pantry includes basic ingredients to help you create healthy delicious meals. Check out our list of pantry essentials to help you stay on track.
Let’s face it. Most everyone could use an upgrade when it comes to keeping healthier food choices in the pantry. For someone with diabetes, it becomes less a matter of “things I will eventually do” and more a matter of “things I MUST do today to stay healthy”. Learning how to make a diabetic grocery list will be helpful.
Herbs and spices
WAIT!! Before you say “we don’t eat herbs & spicy foods”, think about what comes to mind when you say herbs and spices. Could it be a dish you tried years ago that had way too much rosemary or cayenne pepper? Try to explore the vast array of seasonings available that your whole family will enjoy. You can find all types of herb mixes to satisfy any craving- Southwestern, Jerk, Italian, etc.
Herbs and spices add no extra carbs to your meal and can really help you keep plenty of flavor in your meals. Be sure to keep an eye on the expiration dates of your supply to make sure you are getting maximum benefits.
Low sodium broth
Reduced sodium chicken or vegetable broth can be substituted for water when cooking whole grains and can be used to cook vegetables such as turnip greens. Broth also makes a great starter for your soups and stews.
Mustard
Specialty mustards are a great way to add a flavor boost to your meals with very few calories/carbs. Mustard varieties such as Dijon, creole, spicy brown,etc. can be added to sauces, sandwiches, salad dressings and many other foods. Add these ideas next time you make a diabetes friendly gift basket for someone!
Beans
Beans are very high in fiber and make an excellent carb choice. You can add beans to your salads, soups, chili and are delicious when made into a bean dip like hummus. Beans (canned or dried) are a satisfying and convenient source of protein and rich in antioxidants, copper, folate and potassium. Beans are digested slowly and this may help keep glucose levels stable between meals.
Canned Salmon
Canned salmon is a great way to get more fish in your diet- with a lower level of mercury than other types. Canned salmon can be used in place of canned tuna in most recipes and is a great source of healthy fat, protein and calcium.
Flavored Vinegar
Sure, everyone knows vinegar has health benefits, but did you know it can make a flavorful addition to almost any dish? Vinegar has shown benefits related to blood pressure, lipid levels, and helping to minimize glucose level spikes.
It’s easy to find a wide range of flavored and balsamic vinegars or you can make your own herb infused vinegar. Count pickled foods in under the vinegar “umbrella” as they contain vinegar also.
Nuts
Studies have shown nuts may help lower glucose and lipid levels in people with type 2 diabetes. Nuts can be roasted for a snack, ground and used as a coating for fish and meats, salad topping, nut butters, etc. Remember to monitor your serving size as nuts are a concentrated source of calories.
Here’s a list of 45 calorie nut servings:
- Almonds- 6 nuts
- Hazelnuts- 5 nuts
- Macadamia – 3 nuts
- Peanuts- 10 nuts
- Pecans- 4 halves
- Pine Nuts- 1 Tablespoon
- Pistachios- 12 nuts
- Walnuts-4 halves
Quinoa
Have you tried quinoa yet? It’s super easy to prepare and is a great source of protein, fiber and vitamins. Many people find they have less of a glucose spike after eating quinoa than other carbs.
Try substituting quinoa for other carbs in your recipes- quinoa instead of pasta in your favorite pasta salad makes a nice, refreshing change. Toasted quinoa is great sprinkled on veggies. Be sure to check your glucose level to see how your body responds to this carb source. ½ cup cooked quinoa has about 20gm total carb.
Salsa
Salsa is a versatile addition to your diabetes grocery list. Try to find salsa with a lower sodium level if possible. Salsa can be enjoyed as a dip (of course), a topping for fish, chicken breasts and veggies. Combine salsa with your favorite grain (brown rice, quinoa,etc) for a tasty side dish. Once opened, store salsa in the refrigerator up to 1 month.
Healthy Fat Sources
Include olive oil and avocado oil in this group. Studies abound regarding the health benefits of olive oil. Be sure to measure your oil to keep calories under control. Olive oil with herbs added can be used in place of butter on bread and can also be used to make delicious salad dressings and roasted tomatoes, onions and mushrooms, chickpeas and carrots.
