Your Diabetes-Friendly Pantry
Foods to keep on hand year-round
By Sheila Buff
Is it easy to find foods in your kitchen to make a quick, low carb dinner? Do you keep the makings of a diabetes-friendly breakfast on hand? Can you quickly find a fulfilling, low carb snack in your pantry? If you can, you're more likely to stick to your low carb eating plan — and enjoy it. If not, you're in luck. Use these lists as a guide to stocking your low carb, diabetes-friendly pantry.
Oils and Condiments
Use grapeseed oil to saut and fry. For low temperature cooking and salad dressings, choose extra virgin olive oil. Add a small amount of flavored oils such as toasted sesame, walnut, or avocado to salad dressings. Drizzle some over veggies and grains to add flavor and heart-healthy fat.
A variety of vinegars go along with your new oils. High-quality red or balsamic vinegar is great to add to salad dressing. White vinegar is good for making your own pickles. A splash of flavored vinegar brightens up the taste of steamed or sauted green veggies. Also, vinegar is known to help keep blood sugar from spiking.
Other condiments to have on hand include:
- mayo (not a reduced-fat version)
- hot sauce
- soy sauce
- low carb or unsweetened ketchup
All add taste and interest to your food without extra carbs. Keep some pickles, olives, sun-drided tomatoes, and tomato salsa on hand. They can add a bit of variety to snacks and sandwiches.
- hot pepper flakes
- black pepper
- chili powder
Five spice powder is great if you like Asian flavors. Curry is good to have on hand for an Indian touch.
- Chen, H., Z. Qu, L. Fu, P. Dong, and X. Zhang, X. 2009. Physicochemical Properties and Antioxidant Capacity of 3 Polysaccharides from Green Tea, Oolong Tea, and Black Tea. Journal of Food Science, 74: C469–C474. doi: 10.1111/j.1750-3841.2009.01231.x
- Hosoda K., M.F. Wang, et al. 2003. Antihyperglycemic effect of oolong tea in type 2 diabetes. Diabetes Care. 26(6):1714-8.
- Venn B.J. and J.I. Mann JI. 2004. Cereal grains, legumes and diabetes. European Journal of Clinical Nutrition. 58:1443-1461.
- Villegas R., Y.T. Gao, G. Yang, H.L. Li, T.A. Elasy, W. Zheng, and X.O. Shu. 2008. Legume and soy food intake and the incidence of type 2 diabetes in the Shanghai Women's Health Study. American Journal of Clinical Nutrition. 87(1):162-7.
- White A.M. and C.S. Johnston. 2007. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Diabetes Care 30(11):2814-5.
Cheesy Chicken & Green Bean Pasta Cucumber Lime Relish Spicy Stuffed Potato Skins Buttermilk Panna Cotta with Berries Rice & Broccoli Quiche French Style Turkey Sandwich Citrus Herb Turkey Burgers Ahi Tuna Steaks with Asian Slaw Broccoli and Potato Soup Indian Chicken Roti
Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...