5 Crucial Grocery Shopping Tips for Diabetics

“Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”

You know that maintaining a healthy diet is important for everyone, but when it comes to type 2 diabetes, it’s crucial for managing symptoms and helping to prevent complications. “Proper nutrition, combined with regular physical activity and weight management, can significantly reduce the risk of developing type 2 diabetes, and can manage symptoms to the point where you don’t need medication to control your blood sugar,” says nutrition and wellness expert Samantha Cassetty, MS, RD, founder of Sam’s Plate and co-author of Sugar Shock.

Type 2 diabetes is diagnosed when blood sugar (also known as blood glucose) is persistently elevated above the normal range over a long period of time. At the same time, your body doesn’t make enough insulin or doesn’t use the hormone properly to transport glucose from the bloodstream to the cells to be used for energy. The glucose then builds up in the blood instead of being absorbed by the cells, and this leads to high blood sugar levels, which over time can lead to serious health complication if not managed properly. This is why eating a well-balanced diet that helps control blood glucose levels is essential. “I always tell my patients that everyone should eat as if they have type 2 diabetes because we can all benefit from this kind of well-balanced, healthy plan,” says Amy Kimberlain, RDN, LDN, CDCES, and spokesperson for the Academy of Nutrition and Dietetics.

And thoughtfully creating a diabetes-friendly grocery list sets you up for success to create well-balanced meals with plenty of whole foods, like fruits, vegetables, lean proteins and whole grains that help to balance blood sugar levels.

Tips before shopping

Use the plate method when planning meals.

“This is a helpful visual formula for determining the best portion sizes for people with type 2 diabetes, in order to balance servings of healthy food groups in a well-balanced meal,” says Cassetty. “Half your plate should be non-starchy vegetables, a quarter should be lean protein, and the remaining quarter should be a whole food carbohydrate. For instance, try a breakfast omelet made with any non-starchy veggies like mushrooms or spinach, and served with a slice of whole grain toast topped with mashed avocado.”

Stock up on diabetes-friendly foods.

Load up on fresh fruits and vegetables (especially leafy greens, broccoli and bell peppers that help stabilize blood sugar,” says Kimberlain. “Fruits, veggies, and nuts. Plus add complex carbs like whole grains, oats, and sweet potatoes to your list, because these all provide slow-releasing energy. Include foods that contain heart-healthy healthy fats such as avocados, nuts, seeds, and olive oil too. And add fiber from whole grains, legumes and non-starchy vegetables any chance you get because it helps to steady blood sugar levels, and helps you feel fuller longer.”

Limit ultra-processed foods and simple carbs with added sugar, unhealthy fats or sodium.

These foods, including white bread and pasta, chips, and packaged sugary snacks, cause blood sugar levels to spike. “This doesn’t mean that people with type 2 diabetes can’t ever eat them, but the goal is to have ½ of your grains from a whole grain source,” says Kimberlain.

Plan healthy snacks!

Preparing a well-thought-out grocery list will ensure that you have nutritious options on hand (so you don’t automatically grab for a handful of chips or cookies). Stock up on nutrient-dense carbs like non-starchy veggies and fiber-rich fruits, and combine them with proteins and healthy fats to support stable blood sugar levels, advises Cassetty. Her fav ideas: Carrot sticks with hummus, apple slices with nut butter, fresh grapes and a small amount of nuts.

Read food labels, including the serving size.

When choosing frozen and canned foods, and packaged items like breakfast cereals, pick items without added preservatives, and look for low-sodium or no salt added options, says Kimberlain. When looking at the label, check the total carbs and fiber, and watch out for hidden sugars since they can affect your blood sugar. “Opt for plain frozen vegetables, fruits, and lean proteins without added sauces, and aim for high fiber, low sugar cereals, which are less than 5g per serving,” she adds. “And serving size is important because it allows you to calculate these amounts per portion.”

A full diabetes-friendly grocery list

As you prep a weekly grocery list and meal plan with type 2 diabetes in mind, remember: The key is to limit added sugar, refined carbs and starchy foods, and make changes you can live with. Start by choosing items from these categories and food groups (and follow our expert diabetes-friendly tips) to help manage blood sugar while making your meals delicious.

Fresh fruits and vegetables

• Fresh fruit: apples, avocado, blackberries, grapefruit, kiwis, mangoes, oranges, plantains, raspberries, strawberries

• Fresh herbs: basil, cilantro, mint, oregano, parsley, rosemary, thyme

• Fresh vegetables: broccoli, carrots, celery, garlic, ginger, onions, spinach, sweet potatoes, yuca, corn, zucchini

Pro tip: “Starchy vegetables like corn, potatoes and peas impact blood sugar levels, so be sure to limit them on your plate,” says Kimberlain. Non-starchy options like lettuce, tomatoes, broccoli, asparagus, carrots and mushrooms generally have less impact on blood sugar, but it really depends on the individual, which is why it’s important to check blood glucose levels with a continuous glucose monitor (CGM) or finger prick tests.

Meat, poultry, seafood and meat alternatives

• Firm tofu

• Ground chicken, turkey or extra-lean (90%+) beef

• Fresh fish

• Skinless chicken or turkey breast

• Veggie burgers

Dairy and dairy alternatives

• Eggs (or egg alternatives)

• Grass-fed butter

• Low-fat cheese

• Low-fat or fat-free cottage cheese

• Low-fat or skim milk (or low-sugar milk alternative like soy milk)

• Low-fat or fat-free unsweetened yogurt

Pro tip: Opt for sources that are low in saturated fat and added sugar. Watch out for added sugar in flavored non-fat yogurts and milk alternatives. Aim for 8 grams (the equivalent of two teaspoons) or fewer per serving.

Whole grains

• Brown rice, wild rice, quinoa, farro

• Low-sugar granola

• Whole grain cereal

• Whole wheat or whole grain bread, tortillas, pita and English muffins

• Whole wheat pasta (or legume pasta such as chickpea)

Pro tip: Healthier carbs (whole grains, as well as legumes and starchy vegetables) are digested more slowly than complex carbs, so they promote more stable blood sugar levels, says Cassetty.

Legumes, nuts and seeds

• Legumes: black beans, chickpeas, kidney beans, lentils

• Nuts and seeds: almonds, cashews, chia seeds, flaxseeds, hemp seeds, pistachios, walnuts, natural nut butters

Pro tip: While these items are high in carbs, legumes are good sources of protein and fiber, which makes them a good choice when balanced on your plate with healthy fats, protein, etc. Research has shown that a diet high in legumes is associated with a lower risk of developing type 2 diabetes, not to mention heart disease, high blood pressure and high cholesterol.

You Might Also Like