You know that
maintaining a healthy diet
It is essential for everybody; however, it becomes particularly vital in the case of type 2 diabetes as it aids in symptom management and helps avoid potential complications. According to nutrition and wellness expert, proper diet along with consistent exercise and maintaining an optimal body weight can substantially decrease the likelihood of acquiring type 2 diabetes. Additionally, this approach can keep your blood glucose levels under control 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 (or blood glucose) consistently remains higher than the typical level over an extended duration. In addition, your body either does not produce sufficient insulin or fails to utilize the hormone effectively to move glucose from the bloodstream into cells for energy production. Consequently, glucose accumulates in the blood rather than getting absorbed by the cells, resulting in elevated blood sugar levels. Over time, these high levels can cause various complications.
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 consume food as though they have Type 2 Diabetes since we could all gain from 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
positions you for success 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. To receive tailored advice on dietary choices, consider consulting with your healthcare provider.
Tips before shopping
Use the plate method when planning meals.
This visual guideline can assist in figuring out ideal serving portions for individuals with type 2 diabetes, ensuring they include balanced amounts from different nutritious categories in their meals,” explains Cassetty. “Your plate ought to consist of half non-starchy vegetables, one-quarter lean proteins, and the last quarter filled with whole-food carbohydrates. As an example, consider having a breakfast omelette packed with non-starchy ingredients such as mushrooms or spinach, 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 aid in stabilizing blood sugar,” advises Kimberlain. “Include fruits, vegetables, and nuts in your diet. Additionally, incorporate complex carbohydrates like whole grains, oats, and sweet potatoes since they offer sustained energy release. Also include 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 can also contribute to maintaining stable blood glucose levels and keeping you feeling full for extended periods.”
Restrict highly processed foods along with simple carbohydrates that have added sugars, unhealthy fats, or high levels of sodium.
Foods such as white bread and pasta, chips, and boxed sweets lead to spikes in blood glucose levels. “While this does not imply that individuals with type 2 diabetes should completely avoid these items, the aim is for half of your grain intake to come from sources of whole grains,” according to Kimberlain.
Plan healthy snacks!
Creating a carefully planned grocery list ensures you have wholesome choices readily available (thus preventing an instinctive reach for potato chips or cookies). Fill your cart with high-nutrient carbohydrates such as non-starchy vegetables and fiber-packed fruits, then pair these with lean proteins and good fats to maintain steady blood glucose levels, recommends Cassetty. Some favorite suggestions include carrot sticks paired with hummus, sliced apples with almond 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 with no added preservatives. Also, seek out low-sodium or no-added-salt alternatives, advises Kimberlain. While examining labels, pay attention to the total carbohydrates and fiber content, and be wary of concealed sugars, as they may influence your blood glucose levels. “Choose plain frozen veggies, fruits, and lean meats free from extra sauces,” she continues. Additionally, favor high-fiber, low-sugar cereals—those containing fewer than 5 grams per serving—and remember that understanding serving sizes is crucial so you can accurately measure these values.”
An extensive shopping list for those 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, ensuring the adjustments are sustainable. Begin by selecting options from various categories and food groups (alongside our professional diabetic-friendly suggestions), which will assist in controlling blood glucose levels without sacrificing flavor.
Fresh fruits and vegetables
-
Fresh fruit:
apples, avocados, blackberries, grapefruits, kiwifruits, mangos, oranges, plantains, raspberries, strawberries -
Fresh herbs:
basil, coriander, mint, 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 on your plate,” advises Kimberlain. Opt for non-starchy alternatives like lettuce, tomatoes, broccoli, asparagus, carrots, and mushrooms; these typically have a lesser effect on blood sugar. However, since each person reacts differently, it’s crucial to monitor your blood glucose levels accordingly.
continuous glucose monitor (CGM)
or finger p**** tests.
Beef, chicken, fish, and plant-based protein options
- Firm tofu
- Chicken breast meat, ground turkey, or leanest (90%+) beef
- Fresh fish
- Boneless chicken or turkey breast
- Veggie burgers
Dairy and dairy alternatives
- Eggs (or egg alternatives)
- Grass-fed butter
- Low-fat cheese
- Nonfat or low-fat 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 amounts of saturated fats and added sugars. Be cautious with added sugars in varieties like flavored non-fat yogurt and milk substitutes. Try to keep each serving to 8 grams or less, which is about the amount found in two teaspoons.
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 you pair them with healthy fats, additional proteins, and other nutritious elements on your plate.
Research has shown
A diet rich in legumes is linked to a reduced chance of acquiring type 2 diabetes, along with lowering the risks of heart disease, hypertension, and elevated cholesterol levels.
