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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by Nicole Purcell
So, this holiday weekend I traveled. And I realize that when it comes to diabetes, healthy eating, and activity - I don't do so hot on when it comes to traveling. My bloodsugars held steady while getting to my destination - probably because I packed a little snack pack of healthy food and tested before getting on my way, but once I got going - all bets were off. Upon arrival at the hotel, I found very little healthful food within walking distance. Though every menu has a...