Written by Dr.Albana Greca Sejdini, Md, MMedSc
Medically reviewed by Dr.Ruden Cakoni, MD, Endocrinologist
What is the grocery list for foods used by diabetics?
How far it can protect from diabetes?
The paragraphs below will lead to a safe and healthy shopping. This is the best way you can protect yourself and your family members from diabetes.
• 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, peanuts. Avoid salt added products.
Maybe you may choose herbs and other food for your taste sake. Click this link here to get to know 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.
4- Fat options
Olive oil is your best alternative. Then, you may choose salad dressings with olive oil, canola or peanut oil.
Replace margarine or butter with tub spreads. And if you like mayonnaise, go for fat-free one.