Diabetes affects the way the body metabolizes glucose. Grocery shopping can help you make healthy food choices on a diabetic diet. The National Diabetes Education Program recommends making a grocery list and planning ahead of time to take charge of what you eat.
The Carbohydrate Factor
The American Diabetes Association recommends that adults with diabetes consume about 45 to 60 grams of carbohydrate per meal, which adds up to 135 to 180 grams of carbohydrates per day. As a diabetic, you have to watch the types of foods you add to your grocery list. For example, complex carbohydrates -- legumes, starchy vegetables, whole-grain breads and cereals -- are all good carbohydrate choices for your shopping basket. If you are buying packaged foods, choose foods with less added sugars. Additionally, pick foods lower in saturated fats, trans fats, cholesterol and salt.
Choose Vegetables and Fruits
Vegetables and fruits are great choices for a diabetic grocery list. Add in-season dark leafy green vegetables such as broccoli, kale, collards and spinach, and orange vegetables such as carrots, yellow peppers and squash. If you are buying canned or packaged veggies, choose products that do not have added salt, butter or sauces. While fruit is a healthy component of a diabetic diet, eat it in moderation because the sugar content can raise blood glucose levels. One small piece of whole fruit -- 1/2 cup of frozen or canned fruit -- contains roughly 15 grams of carbohydrate. Choose fruits fresh, frozen or canned without added sugars.
Whole Grains, Healthy Fats and Lean Protein
Instead of refined grains, which may raise your blood glucose levels quickly, choose whole-grain products. Add foods like whole-wheat bread, brown rice, quinoa, oatmeal and barley to your grocery list. When it comes to fats, choose foods that contain monounsaturated fat, polyunsaturated fat and omega-3 fatty acids. Examples include avocado; oils like canola, cottonseed, safflower, soybean and sunflower; nuts like almonds, cashews, walnuts, pecans and peanuts; olive oil and olives; peanut butter and peanut oil; sesame seeds; fish like albacore tuna, herring, mackerel, rainbow trout, sardines and salmon; and tofu. Lastly, pick cuts of meats and meat alternatives that are low in saturated fat and calories. Think beans, fish and seafood, chicken, turkey and pork.
Other Considerations
Remember to look for foods that are rich in calcium but low in fat. For example, pick low-fat or skim milk instead of whole milk. If you have lactose intolerance, swap regular milk for lactose-free milk, soy milk or almond milk. Additionally, the National Diabetes Education Program recommends that you don't go shopping when you are hungry, to prevent buying unhealthy foods you don't need. For an individualized meal plan and grocery list, consult a registered dietitian.
www.livestrong.com
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