Managing diabetes involves making careful dietary choices to maintain stable blood sugar levels. For those with diabetes, having a stock of non-perishable foods can be incredibly beneficial. These foods can last a long time, are healthy, and can help control blood sugar levels well.
Here are twelve of the best non-perishables for people with diabetes.
1. Canned Beans
Canned beans like black beans, kidney beans, and chickpeas are good plant sources of protein and fiber. They have a low glycemic index (GI), so they don’t raise blood sugar quickly. Beans can be used in many different dishes, such as salads and soups.
Benefits:
- High in fiber
- It is a good source of protein
- Low glycemic index
How to Use:
- Add to salads
- Make bean soups or stews
- Use in tacos or burritos
2. Steel-Cut Oats
Steel-cut oats are a healthy grain that slowly gives you energy, keeping your blood sugar levels steady. Unlike instant oats, steel-cut oats are less processed, which means they retain more nutrients and have a lower GI.
Benefits:
- High in soluble fiber
- It helps regulate blood sugar levels
- Promotes heart health
How to Use:
- Prepare as a hot breakfast cereal
- Use in baking recipes
- Add to smoothies for extra fiber
3. Quinoa
Quinoa is a healthy whole grain rich in protein and fiber. It also contains all nine important building blocks for proteins. Because of its low glycemic index, it is a good choice for people with diabetes.
Benefits:
- High in protein and fiber
- Low glycemic index
- Gluten-free
How to Use:
- Serve as a side dish
- Add to salads
- Use as a base for grain bowls
4. Canned Fish
Canned fish like salmon, tuna, and sardines have omega-3 fatty acids that are good for your heart. They also have protein, fill you up, and don’t raise your blood sugar too much.
Benefits:
- High in protein
- Rich in omega-3 fatty acids
- Long shelf life
How to Use:
- Add to salads
- Use in sandwiches or wraps
- Mix into pasta dishes
5. Nuts and Seeds
Almonds, walnuts, chia seeds & flaxseeds are examples of healthy nuts and seeds. They contain healthy fats, protein, and fiber, which keep your glucose levels consistent and provide significant supplements.
Benefits:
- High in healthy fats and fiber
- It is a good source of protein
- Promote heart health
How to Use:
- Snack on them plain
- Add to yogurt or oatmeal
- Use in baking or cooking
6. Nut Butters
Almonds and peanut butter are full of good fats and protein. They help you feel full and keep your blood sugar levels steady.
Benefits:
- High in healthy fats and protein
- Versatile and easy to use
- Long shelf life
How to Use:
- Spread on whole-grain toast
- Add to smoothies
- Use as a dip for fruits and vegetables
7. Canned Vegetables
Canned vegetables, such as tomatoes, green beans, and spinach, are convenient and retain most of their nutrients. They are low in calories and carbohydrates, making them suitable for a diabetes-friendly diet.
Benefits:
- Convenient and easy to store
- Retain most nutrients
- Low in calories and carbs
How to Use:
- Add to soups and stews
- Mix into pasta dishes
- Use as a side dish
8. Brown Rice
Brown rice is a healthy whole grain with more fiber and nutrients than white rice. It helps maintain stable blood sugar levels because it doesn’t make them spike.
Benefits:
- High in fiber and nutrients
- Lower GI than white rice
- Supports digestive health
How to Use:
- Serve as a side dish
- Use in stir-fries
- Add to soups or casseroles
9. Lentils
Lentils are healthy legumes rich in protein, fiber, and carbohydrates. They provide a consistent amount of energy and help regulate blood sugar levels.
Benefits:
- High in protein and fiber
- Low glycemic index
- Nutrient-dense
How to Use:
- Make lentil soups or stews
- Add to salads
- Use as a base for vegetarian dishes
10. Whole-Grain Pasta
Whole-grain pasta is better than regular pasta because it has more fiber and nutrients. It also doesn’t raise blood sugar levels as much.
Benefits:
- Higher in fiber and nutrients
- Lower glycemic index
- Versatile and easy to prepare
How to Use:
- Serve with tomato-based sauces
- Add to soups or casseroles
- Use in pasta salads
11. Popcorn
Popcorn is a healthy snack made from whole grains. It has lots of fiber and not many calories. Making it without butter and salt can be a good choice for people with diabetes.
Benefits:
- High in fiber
- Low in calories
- Whole grain
How to Use:
- Snack plain or with a sprinkle of herbs
- Add nutritional yeast for a cheesy flavor
- Mix with nuts and seeds for a trail mix
12. Dried Fruit
Dried fruit, such as apricots, prunes, and apples, can be a healthy snack in moderation. They are high in fiber and nutrients but should be consumed in small quantities due to their natural sugar content.
Benefits:
- High in fiber and nutrients
- Convenient and easy to store
- Natural sweetness
How to Use:
- Snack on them plain
- Add to oatmeal or yogurt
- Use in baking recipes
Conclusion
Having a variety of non-perishable foods on hand is essential for people with diabetes to maintain a balanced and nutritious diet. These foods have a long shelf life, provide vital nutrients, and help manage blood sugar levels effectively. Including these foods in your diet can help you control diabetes better because you’ll always have healthy options.
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