Tips for Grocery Shopping

 

What are the best ways to navigate and make healthy choices in the grocery store that will help you better manage your diabetes? These are important questions. Here are some helpful tips to make food shopping easier, healthier, and better for your diabetes management.

General Food Shopping Tips:

  • Eat before you shop.
  • Bring a list.
  • Stay in the perimeter of the grocery store.
  • Read labels.

Best Choices for a Healthy Diet

Shopping for Fish

Choose fish that is high in omega-3 fats. Examples include:

  • Mackerel
  • Herring
  • Sardines
  • Salmon
  • Tuna
  • Lake Trout

All fruits and vegetables have carbohydrates, and carbohydrates raise your blood sugar. Know the carb content of your produce choices.

Shopping for Veggies

High Carb:
Potatoes = 20g (approx. 1 cup mashed)
Corn = 19g (approx. 1/2 cup raw)
Peas = 14g (approx. 1/2 cup cooked)
Carrots = 10g (approx. 1/2 cup raw)

Low Carb:
Celery = 3g (approx. 1/2 cup raw)
Zucchini = 4g (approx. 1/2 cup cooked)
Pepper = 5g (approx. 1/2 cup cooked)
Broccoli = 5g (approx. 1/2 cup cooked)

Shopping for Fruits

High Carb:
Banana = 23g (1 small)
Dates = 20g (approx. 4, pitted)
Mango = 28g (1 cup. sliced)
Pineapple = 22g (approx. 1 cup, chunks)

Low Carb:
Rhubarb = 5g (approx. 1 cup raw)
Cantaloupe = 6g (approx. 1/2 cup)
Grapefruit = 8g (1/2)
Watermelon = 8g (approx. 3/4 cup)

Here are some excellent snack choices for people with diabetes:

Shopping for Snacks

  • String cheese
  • Sugar-free Jell-O
  • Fresh green veggies
  • Soy crisps
  • Popcorn
  • Unsalted nuts
  • Peanut butter
  • Avocado slices
  • Hard-boiled eggs


Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08

Last Modified Date: June 17, 2013

All content on dLife.com is created and reviewed in compliance with our editorial policy.

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268 Views 0 comments
by Brenda Bell
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...
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