Managing diabetes often requires making mindful food choices that help maintain stable blood sugar levels. Non-perishable foods can be a convenient and nutritious way to plan meals, particularly for those with diabetes who need to monitor carbohydrate intake. This guide explores 18 of the best non-perishable items for people with diabetes, offering nutritional benefits and versatility.
1. Dried or Canned Chickpeas
Chickpeas are an excellent source of plant-based protein and fiber, both of which help manage blood sugar levels by slowing digestion.
Nutritional Benefits: Chickpeas are low on the glycemic index and rich in nutrients like magnesium, which helps regulate blood sugar. They also provide protein and fiber, both crucial for stabilizing glucose levels.
Uses: Canned or dried chickpeas can be used in soups, salads, or roasted for a snack. You can also blend them into a hummus for a healthy, low-carb dip.
2. Canned Tomatoes
Canned tomatoes are rich in vitamins and antioxidants, especially lycopene, which has been shown to help reduce inflammation and improve heart health.
Nutritional Benefits: Tomatoes are low in carbohydrates and calories, making them ideal for managing diabetes. They are also an excellent source of vitamin C, potassium, and antioxidants.
Uses: Canned tomatoes are perfect for sauces, soups, stews, and even chili. You can also use them as a base for diabetic-friendly pasta dishes.
3. Peanut Butter
Peanut butter is a versatile pantry staple that offers healthy fats and protein, which are crucial for maintaining steady blood sugar levels.
Nutritional Benefits: Peanut butter provides a healthy balance of fat, protein, and fiber, all of which slow carbohydrate absorption. Choose natural peanut butter without added sugar to keep it diabetes-friendly.
Uses: Spread it on seed crackers, add it to smoothies, or use it as a dip for veggies. You can also mix it into oatmeal for a filling, balanced meal.
4. Pistachios
Pistachios are a great snack option for people with diabetes, providing healthy fats, protein, and fiber.
Nutritional Benefits: Pistachios have a low glycemic index and are packed with antioxidants. They also offer essential vitamins and minerals like vitamin B6, which supports metabolic function.
Uses: Snack on pistachios by themselves, or add them to salads and yogurt for a crunchy, nutritious boost.
5. Canned Salmon
Canned salmon is a rich source of omega-3 fatty acids, which support heart health and help reduce inflammation.
Nutritional Benefits: Canned salmon is packed with protein and heart-healthy fats, which are beneficial for those with diabetes. It’s also an excellent source of vitamin D and calcium, supporting bone health.
Uses: Use canned salmon in salads, make salmon patties, or mix it into a wrap or sandwich for a quick and easy meal.
6. Seed Crackers
Seed crackers are a low-carb, high-fiber option that can be paired with various diabetic-friendly foods like cheese or peanut butter.
Nutritional Benefits: These crackers are high in fiber, which aids in digestion and helps manage blood sugar levels. They’re also gluten-free and made from nutrient-dense seeds like chia, flax, and sunflower.
Uses: Top seed crackers with hummus, avocado, or cheese for a filling snack, or enjoy them alongside a bowl of soup.
7. Chia Seeds
Chia seeds are a nutritional powerhouse, offering a great source of fiber and omega-3 fatty acids, both of which are beneficial for blood sugar control.
Nutritional Benefits: Chia seeds help slow the absorption of sugar into the bloodstream, making them ideal for those with diabetes. They’re also high in antioxidants and essential minerals like calcium and magnesium.
Uses: Add chia seeds to smoothies, yogurt, or oatmeal. You can also make chia pudding for a fiber-packed dessert or snack.
8. Frozen Berries
Frozen berries are a convenient and nutritious option for adding natural sweetness to meals without spiking blood sugar levels.
Nutritional Benefits: Berries are low in carbohydrates but high in fiber and antioxidants. They also contain vitamins C and K, which help improve overall health.
Uses: Add frozen berries to smoothies, oatmeal, or yogurt. They can also be used as a topping for whole grain pancakes or mixed into salads.
9. Frozen Cauliflower
Frozen cauliflower is low in carbs and can be used as a substitute for higher-carb foods like rice or mashed potatoes.
Nutritional Benefits: Cauliflower is high in fiber and vitamin C, and it’s a great low-carb vegetable option. It helps keep blood sugar levels stable due to its low glycemic index.
Uses: Use frozen cauliflower in soups, stir-fries, or as a base for cauliflower rice or mashed cauliflower.
10. Quinoa
Quinoa is a high-protein grain that’s also packed with fiber, making it a great option for managing blood sugar levels.
Nutritional Benefits: Quinoa contains all nine essential amino acids, making it a complete protein. It’s also rich in fiber, vitamins, and minerals like magnesium, which supports blood sugar control.
Uses: Use quinoa in salads, as a side dish, or in place of rice for grain bowls and stir-fries.
11. Canned Mushrooms
Canned mushrooms are low in carbohydrates and calories, making them an excellent addition to a diabetes-friendly diet.
Nutritional Benefits: Mushrooms are high in antioxidants and provide important nutrients like selenium, copper, and B vitamins. They’re also low on the glycemic index.
Uses: Add canned mushrooms to soups, salads, stir-fries, or use them as a topping for whole grain pizza.
12. Canned or Frozen Spinach
Spinach is a nutrient-dense leafy green that can be used in various dishes, providing vitamins and minerals that support overall health.
Nutritional Benefits: Spinach is low in carbs but high in fiber, making it great for blood sugar control. It’s also rich in vitamins A, C, and K, as well as iron and magnesium.
Uses: Use canned or frozen spinach in smoothies, soups, or casseroles, or sauté it with garlic for a quick side dish.
13. Canned Chicken
Canned chicken is a convenient source of lean protein, which helps stabilize blood sugar and keeps you feeling full.
Nutritional Benefits: Canned chicken provides lean protein, which is essential for blood sugar control. It’s also low in fat and carbohydrates.
Uses: Use canned chicken in salads, wraps, soups, or casseroles for a quick and easy meal option.
14. Dark Chocolate
Dark chocolate with at least 70% cocoa content can be a healthy treat for people with diabetes, offering antioxidants and a small amount of natural sweetness.
Nutritional Benefits: Dark chocolate is rich in antioxidants like flavonoids, which have been shown to improve heart health and lower blood sugar levels. It’s also a good source of magnesium.
Uses: Enjoy a square or two of dark chocolate as a dessert or mix it into a trail mix with nuts and seeds for a healthier snack.
15. High Protein Pasta
High protein pasta, often made from chickpeas or lentils, is a great alternative to traditional pasta for people with diabetes.
Nutritional Benefits: High protein pasta is lower in carbs and higher in fiber and protein than traditional pasta. It helps prevent blood sugar spikes after meals.
Uses: Use high protein pasta in your favorite pasta dishes, like spaghetti, pasta salads, or baked pasta.
16. Protein Powder
Protein powder can be a quick and easy way to boost your protein intake, particularly if you have diabetes and are trying to balance your macronutrients.
Nutritional Benefits: Many protein powders are low in carbohydrates and can help with blood sugar control. Look for ones without added sugars for the best benefits.
Uses: Add protein powder to smoothies, oatmeal, or even baked goods like muffins or pancakes.
17. Shelf-Stable Milk
Shelf-stable milk, such as almond milk or soy milk, is a great non-perishable option for people with diabetes, offering convenience and nutrition.
Nutritional Benefits: Unsweetened versions are low in carbs and calories but rich in nutrients like calcium and vitamin D. They also provide some healthy fats, depending on the variety.
Uses: Use shelf-stable milk in smoothies, coffee, tea, or for cooking and baking.
18. Olive Oil
Olive oil is a heart-healthy fat that can help people with diabetes manage cholesterol levels and blood sugar.
Nutritional Benefits: Olive oil is rich in monounsaturated fats, which help improve heart health and insulin sensitivity. It’s also high in antioxidants like vitamin E.
Uses: Use olive oil for cooking, roasting vegetables, or as a dressing for salads.
Conclusion
Stocking up on the right non-perishable foods can make managing diabetes easier and more convenient. These 18 items are not only nutritious but also versatile, helping you create balanced meals that support healthy blood sugar levels while keeping you full and satisfied. Whether you’re meal prepping or looking for easy-to-access snacks, these foods can help you maintain a healthy, diabetes-friendly diet.