Diabetic Food Grocery List Guidelines

What is the grocery list for foods used by diabetics?

How far does it protect from diabetes?

The paragraphs below will lead to a safe and healthy shopping experience. This is the best way you can protect yourself and your family members from diabetes.

1. Your main goal: Fruits and Vegetables

Fresh fruits (especially in-season) are the best options for you. Frozen ones can be another acceptable option too. Choose: melons, berries, apple, orange, pear, peach, kiwi, mango, papaya, pineapple, grapefruit, and banana.

• Choose fruits that are don’t have additional sugar or syrup (canned). Better try canned in water or juice.

• If you cannot stand fruit juices, choose 100 percent fruit juice, don’t go for fruit punch or any Kool-Aid.

• Fresh vegetables are also the best option you may have (especially in-season). Frozen or canned can be other alternatives.

• Choose: leafy dark green vegetables (broccoli, spinach, dark green salad greens, collards, kale, and cabbage) and orange vegetables (squash, carrots, tomatoes, pumpkin). Then Brussels sprouts, cauliflower, green beans, peppers, asparagus.

• Careful: do not choose vegetables with added salt, butter or sauces.

5- Search for foods rich in calcium :

Low-fat or skim milk is better than whole milk. Other alternatives to milk (in case you don’t like it) could be low-fat or fat free reduced milk. Or perhaps leafy green vegetables high in calcium: collard greens or kale.

If you decide for yogurt, choose fat-free, plain fat-free ones.

6- Other alternatives could be various nuts:

Walnuts, pecans, almonds, and peanuts. Avoid salt added products.

Maybe you will choose herbs and other foods for your taste sake. Click this link here to learn about a mixture of herbs that can help beat your diabetes naturally as a beneficial alternative.

REMEMBER:

Always read your food labels. Never trust to the first impression. Go to the back labels and choose fewer calories foods per servings and the number of servings.

2- Your whole grains choice Always remember when choosing grains, go for whole one. The following diabetic food grocery list of whole grains can be useful: • Whole wheat bread or seeded rye bread. Make sure you would have two to three grams of fiber per slice.

• Choose brown rice. Say “No” to instant rice mixes.

• Go for cereals, oatmeal, barley, all bran, crackers (be sure to take two to three grams per serving).

• Other choices could be whole grains (from whole cornmeal to popcorn) and why not whole wheat pasta.

I’m licking my fingers by only mentioning the above foods. What about you?

3- Protein foods Always go for lean meats. Or just remove the skin to your poultry preferences. So, better choose: • Fish: tuna, mackerel, haddock, herring, wild salmon. • Poultry: chicken, turkey (breast is better) and lean beef• Low fat cottage cheese is a good alternative together with eggs (avoid big eggs to prevent high cholesterol. Do not eat more than three eggs per week.) • Careful not to choose sausage, hotdogs, bologna, bacon.