You know that maintaining a healthy diet It is vital for everybody; however, regarding type 2 diabetes, it becomes essential for controlling symptoms and avoiding potential complications. Nutritionist and wellness specialist states, "Adequate diet along with consistent exercise and bodyweight regulation can notably decrease the likelihood of acquiring type 2 diabetes and keep your blood glucose levels stable without relying on medications." Samantha Cassetty, MS, RD, founder of Sam’s Plate and co-author of Sugar Shock .
Type 2 diabetes is identified when blood sugar, also referred to as blood glucose, consistently remains higher than the normal level over an extended duration. In this condition, your body either does not produce sufficient amounts of insulin or fails to utilize the hormone effectively to move glucose from the bloodstream into cells where it’s needed for energy production. Consequently, the glucose accumulates in the blood rather than getting absorbed by the cells, resulting in elevated blood sugar levels, which may cause complications if left unchecked over time. serious health complication If not handled correctly. That's why consuming a a well-rounded diet that aids in managing blood sugar levels It’s crucial. "I consistently advise my patients that everybody ought to eat as though they have Type 2 Diabetes since we could all gain from following such a balanced, nutritious diet," he states. Amy Kimberlain , RDN, LDN, CDCES, and a spokesperson for the American Academy of Nutrition and Dietetics .
And thoughtfully creating a diabetes-friendly grocery list puts you in a position to succeed in creating well-balanced meals With an abundance of natural foods such as fruits, veggies, lean proteins, and whole grains that assist in stabilizing blood glucose levels.
This grocery list for diabetes management serves as a broad guideline. For tailored advice on regulating your eating habits, kindly reach out to your healthcare provider.
Tips before shopping
Employ the plate method as you plan your meals.
This provides a useful graphical guideline for establishing appropriate serving sizes suitable for individuals with type 2 diabetes, ensuring they can evenly distribute portions from various nutritious categories within their meals," explains Cassetty. "Your dish ought to consist of half non-starchy vegetables, one-quarter lean proteins, and the last quarter should contain unprocessed carbs. As an example, consider having a morning egg scramble combined with any non-starchy vegetables such as bell peppers or kale, accompanied by a piece of whole-grain bread spread with smashed avocado.
Gather plenty of diabetes-appropriate groceries.
L Load up with fresh fruits and vegetables, particularly leafy greens, broccoli, and bell peppers, which can help regulate blood sugar, according to Kimberlain. Incorporate fruits, vegetables, and nuts into your diet. Additionally, include complex carbohydrates like whole grains, oats, and sweet potatoes since they offer sustained energy. Also, consume foods rich in heart-friendly fats such as avocados, nuts, seeds, and olive oil. Furthermore, try to increase your intake of fiber from sources like whole grains, legumes, and non-starchy vegetables whenever possible, as this aids in maintaining stable blood glucose levels and keeps you feeling full for extended periods.
Restrict ultra-processed foods along with simple carbohydrates that have added sugars, unhealthy fats, or high levels of sodium.
These items such as white bread and pasta, chips, and boxed sweets lead to spikes in blood glucose levels. "It does not imply that individuals with type 2 diabetes should completely avoid these foods; however, ideally half of your grain intake should come from sources of whole grains," according to Kimberlain.
Plan healthy snacks!
Creating a carefully planned grocery list ensures you have healthier choices readily available (preventing an automatic reach for snacks like chips or cookies). Fill your cart with nutrient-packed carbohydrates such as non-starchy vegetables and high-fiber fruits, then pair these with proteins and good fats to help maintain steady blood glucose levels, recommends Cassetty. Some favorite suggestions include carrot sticks with hummus, apple slices topped with nut butter, fresh grapes alongside a few nuts.
Examine food labels, including the portion size.
When selecting frozen and canned goods as well as packaged products such as breakfast cereals, opt for those free from added preservatives, and choose low-sodium or no-added-salt varieties, advises Kimberlain. Upon examining the labels, pay attention to the total carbohydrates and fiber content, and be wary of concealed sugars as they may influence your blood glucose levels. "Go for unsauced plain frozen veggies, fruits, and lean protein sources," she further suggests. Additionally, favor high-fiber, low-sugar cereals with fewer than 5 grams per serving. She also emphasizes that paying heed to serving sizes is crucial so you can accurately gauge these nutritional values per portion.
A comprehensive shopping list for managing diabetes
As you prep a weekly grocery list When planning meals for someone with type 2 diabetes, focus on reducing added sugars, refined carbohydrates, and starchy foods, while opting for sustainable dietary shifts. Begin by selecting options within these categories and food groups (alongside our professional diabetic-friendly advice) to maintain balanced blood glucose levels without sacrificing flavor.
Fresh fruits and vegetables
- Fresh fruit: Apples, avocados, blackberries, grapefruits, kiwis, mangos, oranges, plantains, raspberries, strawberries
- Fresh herbs: basil, coriander, spearmint, oregano, parsley, rosemary, thyme
- Fresh vegetables: broccoli, carrots, celery, garlic, ginger, onions, spinach, sweet potatoes, yuca, corn, zucchini
Pro tip: Vegetables high in starch, such as corn, potatoes, and peas, can affect blood sugar levels, so you should moderate their intake,” explains Kimberlain. Opt for non-starchy alternatives like lettuce, tomatoes, broccoli, asparagus, carrots, and mushrooms, which typically have a lesser effect on blood sugar. However, since everyone reacts differently, monitoring your blood glucose levels remains crucial. continuous glucose monitor (CGM) or finger p**** tests.
Beef, chicken, fish, and plant-based protein options
- Firm tofu
- Chicken breast meat, ground turkey, or very lean (90%+ lean) beef
- Fresh fish
- Boneless chicken or turkey breast
- Veggie burgers
Dairy and dairy alternatives
- Eggs (or egg alternatives)
- Grass-fed butter
- Low-fat cheese
- Low-fat or nonfat cottage cheese
- Fat-free or nonfat milk (or a low-sugar alternative such as soy milk)
- Nonfat or low-fat unflavored yogurt
Pro tip: Choose sources that have minimal saturated fats and added sugars. Be cautious with added sugars in varieties like flavored non-fat yogurt and milk substitutes. Try not to exceed more than eight grams (which equals about two teaspoons) of sugar per serving.
Whole grains
- BROWN RICE, WILD RICE, QUINOA, FARRO
- Low-sugar granola
- Whole grain cereal
- Whole wheat or whole grain breads, tortillas, pitas, and English muffins
- Whole wheat pasta (or lentil pasta like chickpea)
Pro tip: Healthier carbohydrates (such as whole grains along with legumes and starchy vegetables) get broken down at a slower rate compared to simple carbs, which helps maintain steadier blood glucose levels, according to Cassetty.
Legumes, nuts and seeds
- Legumes include black beans, chickpeas, kidney beans, and lentils.
- Almonds, cashews, chia seeds, flaxseeds, hemp seeds, pistachios, walnuts, along with natural nut butters
Pro tip: Even though these items have high carb content, legumes are excellent providers of protein and fiber. This makes them a suitable option when paired with healthy fats, additional proteins, and other nutritious elements on your meal plate. Research has shown A diet rich in legumes is linked to a reduced chance of acquiring type 2 diabetes, let alone issues like heart disease, hypertension, and elevated cholesterol levels.
