Having non-perishable items on hand can be a perfect way to minimize your trips to the supermarket and ensure you have all the balanced meals you need. Notably, multiple frozen or shelf-stable foods affect the blood sugar levels minimally. You might even have some in your pantry or freezer already
Here are 18 of the best non-perishables for diabetes sufferers.
- Dried chickpeas
- Canned tomatoes
- Protein powder
- Peanut butter
- Canned salmon
- Seed crackers
- Frozen berries
- Chia seeds
- Canned mushrooms
- Frozen cauliflower
- Dark chocolate
- Canned chicken
- Protein pasta
- Olive oil
- shelf-stable milk
Tips for Meal Preparation
Maintaining stable blood sugar levels is a significant concern for diabetes sufferers. Since carbs affect your blood sugar levels more than protein and fats, they should all contain about the same number of carbs in your meals and snacks.
The number of carbs you need or can tolerate depends on many factors including your body size, level of activity, sensitivity to insulin, and calorie requirements. Although consulting a professional healthcare provider is the best way to decide the correct amount for your needs, here are some examples of a single serving of some carbon-rich foods:
- 1/3 cup (50 grams or so) of rice or pasta
- 1/2 cup (117 grams) of grits or oatmeal
- 1 Bread slice
- 1 Dinner roll or small tortilla
- 6 pieces of crackers
- 1/2 cup (80 grams) of fried potatoes or sweet potatoes
- 1 slice of fruit, or 1 cup of berries (144 grams).
- 1 cup of milk (240 mL)
Continue to include protein and fat in every meal or snack to help keep you full and prevent your blood sugars from increasing rapidly.
Before making any major changes to your diet, consult with your healthcare provider so they can adjust your medications and insulin dosages properly if necessary.