What foods can diabetics eat list?

Diabetes is a challenging disease. You have to do things like exercise daily, and eat healthier to prevent your blood sugar from getting out of hand. Grocery shopping can be difficult because there are countless foods out there. You don’t know what’s healthy, and what’s not for a diabetic. In today’s article, we’ll be talking about the best non-perishable item for people with diabetes. Is canned salmon on our list? Can you eat dark chocolate and pasta? What about frozen berries?  We’ll talk about all of these or more.

20 Best Grocery items if you have Diabetes

1. Canned salmon

Seafood lovers are going to be happy. Even people with diabetes can enjoy canned salmon. Salmon is wealthy in omega-3 unsaturated fats that ward off aggravation and lift your mind's wellbeing. 

They also fight off heart disease. Seafood is rich in high-quality protein, healthy fats, and low carbs. This makes it an ideal food option for people with diabetes. 

We stressed canned salmon because it also contains edible bones. These bones give you a generous calcium boost. Canned salmon can be stored for up to 2 years. Just make sure you keep the unopened can in a dry, cool place.

 

2. High protein pasta

Any pasta lovers in the house? Having diabetes doesn't mean you can't appreciate a bowl of hot pasta. Or your favorite cold pasta salad. You just need to make the right choices. 

Choose high protein pasta made from legumes like chickpeas and black peas. Read the label carefully before buying a bag of pasta. Check if it’s made from wheat. If it is, skip it. But why are we stressing about high protein pasta? 

Because they keep you full much longer, preventing blood sugar spikes. All thanks to high protein and low carbs. You’ll have better control over your blood sugar. A bowl of pasta to keep your diabetes under control!

 

3. Dark chocolate

First pasta, now chocolates. Is it true that we are truly genuine about our best durable food ideas for individuals with diabetes? Yes, we are. 

Not any other chocolate but dark chocolate with higher cocoa content and no added sugar is the best for you. Dark chocolate is a great treat for diabetics with a sweet tooth. It has a low carb count and high antioxidants. Remember, the darker the better. 

30 grams of 78% dark chocolate gives you 14 grams of fat, 4 grams of fiber, 3 grams of protein, and only 11 grams of carbs. You can extend the shelf life of dark chocolates by freezing them.

 

4. Peanut Butter

Peanut butter is a delicious way to get fiber, protein, and healthy fats. It's low on carbs, which makes it an incredible nibble alternative for diabetics. 

You can eat it with healthier snack options like celery sticks or carrots. Peanut butter dip for apples is another delicious option. Peanut butter goes on for about a year in the wake of opening the container.

 

5. Chia seeds

Chia seed pudding is a great breakfast option for people with diabetes. Chia seeds are rich in soluble fiber. This helps you in two ways. First, it slows down the movement of food in your stomach. 

This means energy is released slowly and consistently. You will feel full longer and have better blood glucose control. Secondly, it adds bulk to your stool. 

This means regular bowel movements. You can add chia seeds to your smoothies and salads. Or make chia pudding the night before to enjoy it the next morning.

 

6. Seed crackers

Feeling hungry? Seed crackers are great. They are made from a mix of a variety of seeds, like pumpkin, sesame, and flax. Which are all incredible for your wellbeing. 

These seeds are loaded with omega fatty acids. You’ll also get a generous amount of fiber, which slows down the movement of food in your gut. In short, they help regulate your blood sugar levels.

 

7. Frozen berries

Craving a delicious dessert? Frozen berries are low in sugar, and high in fiber. Definitely a better option for people with diabetes. Other fruits like bananas are loaded with carbs that cause spikes in your blood sugar. 

Plus, there are antioxidants and health-boosting nutrients in berries. You can keep frozen berries in your freezer for about a year. 

Eat them on their own, or use them to make smoothies, desserts, and muffins. You can even top your oatmeal breakfast with frozen berries.

 

8. Quinoa

It seems like the world has suddenly gone crazy for quinoa over the last few years. But there are legit reasons for it. This gluten-free grain is an excellent breakfast and snack option. 

It has a taste and texture similar to that of brown rice but is much better nutritionally. It has fewer carbs and more fiber. Not to mention protein as well. 

This makes quinoa ideal for people with diabetes, as you won’t get blood sugar spikes and crashes after eating it. The result is better diabetes management. 

Quinoa can last up to 1 year in your pantry. Just make sure you store it in an airtight container away from moisture.

9. Canned mushrooms

Mushrooms have the ability to make any dish taste better. Add them to your pizza as a topping, or cook them with veggies. You can even add this delicious food to your noodles and pasta. 

And do I need to tell you how awesome mushroom omelets and sandwiches taste? Diabetics do not need to skip out on mushrooms. In fact, they’re great for their health. Mushrooms lie low on the glycemic index. 

Meaning it doesn’t cause blood sugar spikes. You can eat them without having to worry about your blood glucose levels. These fiber-rich low-carb fungi contain a special antioxidant that helps blood sugar management. 

White button mushrooms, portobello, shiitake, and oyster mushrooms are some of the varieties you can include in your daily diet.

10. Canned spinach

Green veggies are great for your health, especially spinach. They’re low in calories and loaded with iron, folate, vitamins, and other minerals. 

You get a generous supply of antioxidants from spinach that helps your body fight damage caused by aging, pollution, and sun. Spinach is great for diabetics as well. 

They can eat a good amount without it affecting their blood glucose levels. Canned spinach is a reasonable option to use in your cooking. 

You can add it to your salads, soups, and even pasta. Spinach curry with cottage cheese is so yummy! What’s more, canned spinach can last for up to four years.

               

11. Frozen cauliflower

I get it. Not everyone is a frozen cauliflower fan. But with little creativity and enthusiasm, you can definitely make cauliflower dishes that tastes good. 

Cauliflower is a great veggie for people with diabetes, as it offers lots of fiber and nutrients with low carb counts. This versatile veggie can easily replace potatoes and rice from your diet. Cauliflower rice is delicious. 

Try it once and you’ll want to keep going. Just make sure you season it properly. Frozen cauliflower can last over a year, but make sure you keep checking for freezer burn.

 

12. Shelf-stable milk

Shelf-stable milk is a good thing to have your hands on if you’re diabetic. Cow’s milk is slightly higher in the carb count. But you can always opt for non-dairy milk, most of which are high in protein and low on carbs. 

For example, unsweetened almond milk has few carbs, but is high in protein. This keeps your blood sugar levels in check. When you’re buying shelf-stable milk, make sure you read the labels carefully. 

There should be no added sugar in there. You can use plant-based milk in a variety of ways. Use them with your coffee and tea. They make excellent protein-rich bases for soups, smoothies, and oatmeal. The best is they last you for months!

 

13. Olive oil

If you’re diabetic, switching to olive oil for cooking can be very beneficial. It’s rich in healthy fats and has no carbs. This means it doesn’t affect your blood glucose levels, which is awesome for diabetes patients. 

It helps regulate your sugar levels. Olive oil is anti-inflammatory, which makes it great for your regular diet. Just remember one thing- use it judiciously. Olive oil is high in calories, so you need to practice portion control. 

Wondering how to include it in your diet? It’s simple. Use extra-virgin olive oil as dressing for your salads and pasta. You can also use olive oil to shallow fry or saute your veggies.

 

14. Protein powder

Feeling hungry? How about a protein shake? Protein powders you get in the supermarket are high on protein and low on carbs. 

This means you won’t feel hungry for a long time and there won’t be blood sugar spikes in your body. You can get whey protein powder, which is derived from cow’s milk. 

If you’re looking for plant-based options, pea protein, and soy powders are great. You don’t need to drink them on their own if you don’t like the taste. Although there are some pretty delicious flavors available on the market. 

I just can’t get enough banana/chocolate protein powders. You can add them to your smoothies, desserts, and puddings. Protein shakes are a great way to keep hunger pangs away.

Diabetes can lead to several health complications. Besides this, you need to make strict lifestyle modifications. Some people, who do not get regular health checkups, might not even know they have diabetes.