She Strengthens

Mastering Your Diabetes-Friendly Grocery List

Living with diabetes can be challenging, especially when it comes to navigating the grocery store. With so many sugary and refined foods lurking on the shelves, it’s hard to know what to choose. But fear not! Our expert-approved guide is here to help you make informed decisions and create a balanced diet that works for you.

Protein Powerhouses

Aim for 2-3 servings of protein-rich foods per day, including:

• Lean meats like skinless chicken and turkey breasts, and lean cuts of beef and pork
• Low-mercury fish and shellfish like salmon, tuna, and oysters
• Low-fat dairy products like Greek yogurt, cheese, and cottage cheese
• Plant-based options like beans, lentils, tofu, and nut butters
• Eggs, which are low in carbs and rich in protein and biotin

Veggie Vibes

Aim for 3-5 servings of colorful vegetables per day, including:

• Dark leafy greens like broccoli, spinach, and kale
• Cruciferous veggies like cauliflower, Brussels sprouts, and cabbage
• Carrots, bell peppers, and other non-starchy vegetables
• Starchy veggies like potatoes, peas, and corn in moderation

Fruitful Choices

Aim for 2-3 servings of whole fruits per day, including:

• Berries, melons, and peaches, which are lower in carbs
• Apples, oranges, and mangoes, which are rich in fiber and antioxidants
• Avocados, which are technically a fruit and rich in healthy fats

Whole Grain Wonders

Aim for 6 servings of whole grains per day, including:

• 100% whole wheat bread and bread products
• Brown rice, quinoa, and other whole grain cereals
• Whole oats and steel-cut oatmeal
• Whole grain crackers and breakfast cereals with minimal added sugar

Healthy Fats and Oils

Aim for 6 teaspoons of healthy fats and oils per day, including:

• Monounsaturated and polyunsaturated fats like olive oil, canola oil, and sunflower oil
• Nuts, seeds, and avocados, which are rich in healthy fats and fiber

Beverages and Beyond

• Opt for low-fat milk or plant-based milk alternatives with minimal added sugar
• Enjoy coffee and tea in moderation, and choose unsweetened options
• Limit 100% fruit juice to 4 oz. per serving, and choose unsweetened options
• Explore herbs and spices like cinnamon, turmeric, and ginger, which may have anti-inflammatory benefits

Sweet Treats and Condiments

• Choose sugar-free or low-calorie sweeteners like Stevia, Splenda, and NutraSweet
• Opt for vinegars, hot sauce, salsa, and mustard, which are low in sugar
• Limit salad dressings, barbecue sauce, and ketchup, which can be high in sugar
• Indulge in occasional treats like 100% fruit popsicles, dark chocolate, and sugar-free hot chocolate

The Bottom Line

Managing diabetes is all about balance and planning. By focusing on whole, nutrient-dense foods and being mindful of portion sizes, you can take control of your health and thrive. Remember to consult with your doctor and registered dietitian/nutritionist before making any significant changes to your diet.