Nutritionists’ 9 Tricks For Grocery Shopping With Diabetes
istock/anandaBGD Have a light snack, such as a string cheese and a small apple, before you leave for the grocery store. The fuel will help prevent excessive hunger pangs and keep your blood sugar steady, both of which can cut down on impulse buys. Don't leave home without a shopping list (another tactic to avoid buying unhealthy fare you didn't plan on purchasing). “This will ensure that you have healthful foods on hand at home all week long,” says Erin Palinski-Wade, RD, a certified diabetes educator and author of the Reader’s Digest book 2-Day Diabetes Diet. istock/bbostjan “The only ingredient listed on the label should be the name of the fruit you are buying,” says Alana Fiorentino, RDN, a certified diabetes educator in New York City. If you prefer canned fruit, make lower-sugar choices by selecting fruits in 100 percent fruit juice or water—and avoiding fruit canned in syrup. “Light syrup” may sound healthy, but it usually has added sugar. A ½ cup portion of Mandarin oranges canned in water, for instance, has 45 calories and 7 grams of sugar, while the light-syrup version has 90 calories and 18 grams of sugar. Here, compelling reasons fruit is healthy for diabetics. Opt for low-sodium soup istock/mrtom-uk If you have diabetes, you also have a higher risk of heart disease. So aim to cap your daily sodium intake at less than 2,300 milligrams and keep in mind that your doctor or dietitian may advise lowering this amount if you have other heart disease risk factors, such as hypertension. Canned soup tends to be high in sodium: A cup of chicken-noodle soup can contain 950 milligrams, a large proportion of your daily intake. A low-sodium version, on the other hand, has less than half that amount. Choose soup with less than 500 milligrams of sodium per se Continue reading >>
How To Plan A Diabetes-friendly Grocery List
Diabetes and diet: What’s the connection? » When you have diabetes, your body doesn’t break down food to use as energy the way it should. As of 2014, the Centers for Disease Control and Prevention (CDC) estimates that approximately 29 million Americans have diabetes. A vast majority of those people have type 2 diabetes. If not managed effectively, diabetes can cause health complications. Common health complications include: kidney disease which leads to kidney failure nerve and vessel disease which leads to limb amputation eye disease which leads to blindness The good news is that weight loss and exercise can have shown enormous potential for preventing, treating, and in some cases reversing type 2 diabetes. Maintaining a diabetes-friendly diet is more complex than just cutting carbs. Don’t let that scare you, though. It’s easy to follow a diabetes-friendly diet, especially if you get in the habit of meal planning. Plan ahead Planning your meals ahead of time may cost you more minutes in the short term, but you’ll reap the rewards later. If you’ve already decided what you’re making each night and have your refrigerator stocked, you’re that much closer to a healthy meal. Getting into a routine of meal planning can save your body from scary health complications and also save your wallet because you’ll be skipping that takeout and those impulse purchases at the grocery store. Not sure where to start? All it takes is a one-day commitment to get on the right path, says Toby Smithson, MS, RDN, LDN, CDE, a spokesperson for the Academy of Nutrition and Dietetics and author of “Diabetes Meal Planning and Nutrition for Dummies.” Pick one day where you can set aside a couple of hours for meal planning. This could be a weekend day or another non-working day. Continue reading >>
The Top 20 Foods For Beating Diabetes
Every time you roll your shopping cart into the supermarket, you’re making a decision that goes far beyond whether you’re going to have pork or pierogies for dinner. You’re actually choosing between being a victim and a victor. What you put in your cart goes a long way toward determining whether you’ll be compromised by diabetes or start controlling and eventually even beating it. That’s why we’ve assembled the following list of the 20 best foods for fighting diabetes. Every time you go to the store from now on, take this list with you and check off each item. In fact, if your favourite store has a delivery service, sign up for it so your supplies are automatically replenished every few weeks. Research proves that making a few key changes to your diet such as eating more produce, fewer refined carbohydrates, plenty of lean protein, and more ‘good’ fat’helps improve blood-sugar control and cuts the risk of diabetes-related complications. Don’t make the mistake of thinking that one or two or even five foods on this list will transform you. You need most of them, yes, even the flaxseed, because together they represent a new approach to eating, a lifestyle rather than just a diet. 1. Apples Because they offer so many health advantages, put these at the core of your diet. Apples are naturally low in calories, yet their high fibre content (4 grams) fills you up, battles bad cholesterol, and blunts blood-sugar swings. Red Delicious and Granny Smith are also among the top 10 fruits with the most disease-fighting antioxidants. Eat them whole and unpeeled for the greatest benefit, or make a quick ‘baked’ apple. After washing and chopping one apple, put it in a bowl with a dusting of cinnamon and microwave until soft (about 4 minutes). Enjoy with yogourt an Continue reading >>
Dr Oz Diabetic Shopping List
Dr Oz Diabetic Foods List Whether you have type 1 or Type 11 Diabetes, knowing what foods are diabetic friendly has become just a little bit easier with the Dr Oz Diabetic Shopping List. What can you eat when you have diabetes? Easy. Just print this shopping list and use it to find tons of diabetes food options. When you stock up at the store, Dr Oz says to avoid the aisles, and shop the perimeter for fresh produce, low-fat dairy, whole cuts of lean meat, and high-fiber whole-grain bakery items. There is a Dr Oz Diabetes eating plan, this eating plan can help you manage your condition. Dr Oz Diabetes-Friendly Shopping List Vegetables Tip: These nonstarchy veggies can fill the “produce” portion of your plate. Artichokes Asparagus Beets Bell peppers Broccoli Brussels sprouts Cauliflower Carrots Celery Cucumber Eggplant Green beans Jicama Leafy greens Leeks, onions Mushrooms Snow peas Summer squash Tomatoes Zucchini Tip: These starchy vegetables can fill the starch portion of your plate Corn Green peas Parsnips Potatoes Winter squash Fruit Tip: Opt for fresh, and avoid added sugars if you go with canned or frozen instead. Apples Apricots Berries Bananas Cherries Citrus fruit Grapes Kiwifruit Mangoes Melons Nectarines Peaches Pears Pineapple Plums Seasonings Tip: Research suggests cinnamon, cloves, and allspice may have a stabilizing effect on blood sugar. Fresh herbs (rosemary, basil, mint, cilantro, chives, dill, etc.) Low-sodium spices Vinegars (cider, red wine, rice wine, etc.) Continue reading >>
Diabetes Diet: Eight Foods To Put On Your Shopping List
We can get most of our nutrition needs met by eating a varied diet of fresh foods; however, some edibles - such as those listed below - are particularly helpful for managing diabetes. Consider putting these eight items on your grocery list if you are working on weight maintenance or loss, and better blood sugar control: Avocado. Avocado, one of those fruits that tastes more like a veggie, is a treasure trove of vitamins and minerals, including magnesium that benefits insulin sensitivity and heart health. Eating avocado promotes blood sugar stabilization and weight loss because its load of healthy fat and fiber slows the digestion of carbohydrate, and leaves us feeling full longer. Avocado makes an excellent mayonnaise substitute on sandwiches, or in egg and chicken salads. It can serve as a butter replacement on breakfast toast. Walnuts. Another food high in fiber and healthy fat is the walnut. Besides being helpful with weight reduction and glucose management, studies suggest regular walnut consumption strengthens blood vessel walls, and reduces LDL cholesterol levels. Walnuts make a great snack option, salad topping, and are easily combined with other nuts and seeds to create a tasty trail mix. Cinnamon and Ginger Cinnamon has gained some notoriety for its blood sugar lowering properties. Sprinkle cinnamon on toast, oatmeal, cooked carrots, and sweet potatoes, or use it as a sugar substitute in tea. Ginger, with its anti-inflammatory effects, may help lower fasting blood sugar in those with diabetes. Enjoy its flavor and health benefits by grating fresh ginger into dressings, marinades, and sauces. Many people enjoy a cup of ginger tea by steeping a slice of fresh ginger - for a few minutes - in boiling water. Strawberries. Strawberries are a stupendous vitamin C sour Continue reading >>
Best And Worst Foods For Diabetes
Your food choices matter a lot when you've got diabetes. Some are better than others. Nothing is completely off limits. Even items that you might think of as “the worst" could be occasional treats -- in tiny amounts. But they won’t help you nutrition-wise, and it’s easiest to manage your diabetes if you mainly stick to the “best” options. Starches Your body needs carbs. But you want to choose wisely. Use this list as a guide. Best Choices Whole grains, such as brown rice, oatmeal, quinoa, millet, or amaranth Baked sweet potato Items made with whole grains and no (or very little) added sugar Worst Choices Processed grains, such as white rice or white flour Cereals with little whole grains and lots of sugar White bread French fries Fried white-flour tortillas Vegetables Load up! You’ll get fiber and very little fat or salt (unless you add them). Remember, potatoes and corn count as carbs. Best Choices Fresh veggies, eaten raw or lightly steamed, roasted, or grilled Plain frozen vegetables, lightly steamed Greens such as kale, spinach, and arugula. Iceberg lettuce is not as great, because it’s low in nutrients. Low sodium or unsalted canned vegetables Go for a variety of colors: dark greens, red or orange (think of carrots or red peppers), whites (onions) and even purple (eggplants). The 2015 U.S. guidelines recommend 2.5 cups of veggies per day. Worst Choices Canned vegetables with lots of added sodium Veggies cooked with lots of added butter, cheese, or sauce Pickles, if you need to limit sodium -- otherwise, pickles are okay. Sauerkraut, for the same reason as pickles -- so, limit them if you have high blood pressure Fruits They give you carbohydrates, vitamins, minerals, and fiber. Most are naturally low in fat and sodium. But they tend to have more carbs Continue reading >>
Shopping List For Diabetics
Control Type 2 Diabetes, Shed Fat Our Shopping List for Diabetics is based on the Pritikin Eating Plan, regarded worldwide as among the healthiest diets on earth. The Pritikin Program has been documented in more than 100 studies in peer-reviewed medical journals to prevent and control many of our nation’s leading killers – heart disease, high blood pressure, stroke, metabolic syndrome, and obesity as well as type 2 diabetes. If you’ve recently been diagnosed with type 2 diabetes, pay special attention. Research on newly diagnosed type 2 diabetics coming to the Pritikin Longevity Center illustrate how profoundly beneficial early intervention can be. Scientists from UCLA followed 243 people in the early stages of diabetes (not yet on medications). Within three weeks of coming to Pritikin, their fasting blood sugar (glucose) plummeted on average from 160 to 124. Research has also found that the Pritikin Program reduces fasting insulin by 25 to 40%. Shopping List for Diabetics – More Features Here’s another big plus to our Shopping List for Diabetics. In addition to icons that are diabetes-focused like “sugar free,” this list uses icons like “low cholesterol” and “low sodium” because many people with diabetes are working to control not just diabetes but related conditions like high cholesterol levels and high blood pressure. This list can help you identify those foods most advantageous in helping you reach your personal health goals. Diabetic Food Taboos? Not Anymore! Have you been told you have to give up juicy watermelon or sweet grapes? What if we told you those foods really aren’t taboo? Watch the Video Our Healthy Shopping List for Diabetics also lists the top 10 things to put back on the shelf if you’re trying to: Lose Weight Lower Blood Pres Continue reading >>
Stock Your Shopping Cart With Must-haves From The Market.
Prescription Apidra® is for adults with type 2 diabetes or adults and children (4 years and older) with type 1 diabetes to improve blood sugar control. Apidra® given by subcutaneous injection is usually used with a longer-acting insulin. When used as a mealtime insulin, Apidra® should be given within 15 minutes before or within 20 minutes after starting a meal. Apidra® may be infused subcutaneously by external insulin infusion pumps. Do not use Apidra® during a low blood sugar reaction (hypoglycemia) or if you are allergic to any of the ingredients in Apidra®. Do not share needles, insulin pens or syringes with others. Do NOT reuse needles. You must test your blood sugar levels while using insulin, such as Apidra®. Do not make any changes to your dose or type of insulin without talking to your healthcare provider. Any change of insulin should be made cautiously and only under medical supervision. Apidra® must only be used if the solution is clear and colorless with no particles visible. Apidra®, when given by injection under the skin, should not be mixed with insulins other than NPH. Do not mix Apidra® with any insulin when used in the pump or for intravenous administration. The most common side effect of insulin, including Apidra®, is low blood sugar (hypoglycemia), which may be serious. Some people may experience symptoms such as shaking, sweating, fast heartbeat, and blurred vision. Severe hypoglycemia may be serious and life threatening. It may cause harm to your heart or brain. Other possible side effects may include low blood potassium, injection site reactions, such as changes in fat tissue at the injection site, and allergic reactions, such as itching and rash. Less common, but potentially more serious or life-threatening, is generalized allergy to in Continue reading >>
Diabetes Diet Grocery List
Carbohydrates provide your body with a major source of fuel. But, if you have diabetes, your body has trouble metabolizing the glucose it gets from the carbohydrate-containing foods you eat. If you have diabetes, you need to make healthy food choices to help manage your condition. This typically involves monitoring your food portions, choosing highly nutritious items, and avoiding or limiting foods high in added sugar. Talk to your doctor about individualized fat, sodium and carbohydrate goals. Video of the Day Whole grain foods are high in fiber and a nutritious part of a diabetes meal plan. Add a variety of whole grain foods to your weekly grocery list and make them staples in your diet. The best whole grain choices include brown rice, quinoa, wild rice, buckwheat, whole grain barley, oatmeal, whole rye bread, and foods made with whole-wheat flour. Incorporate these foods into your diet in the appropriate portion sizes. For example, one slice of whole wheat bread contains 15 carbohydrates. As a diabetic, you're encouraged to eat a variety of fruits, non-starchy vegetables and beans. Fill half your plate with fruits and vegetables at meals. Add fresh, frozen and canned vegetables without added salt to your shopping list. One-half-cup of cooked vegetables or 1 cup of raw vegetables is considered a serving, according to the American Diabetes Association. Add non-starchy vegetables such as asparagus, broccoli, cauliflower, eggplant, leeks, onions, mushrooms, squash and leafy greens. You can eat all fruit regardless of type, but be mindful of your portions. A small piece of whole fruit or one-half cup contains about 15 grams of carbohydrates. Meat, Fish, Dairy and Oils Choose a variety of fresh and frozen meat, fish and poultry. Examples include chicken breast, 93 percent Continue reading >>
The Right Foods For You
We make it easier to find what you need. Do you or your loved ones have dietary concerns? Click a link below to open a list of products meeting that criteria. Disclaimer: Shopping lists were compiled from products that are available in Publix supermarkets. These products may not be available in Publix GreenWise Market® or Publix Sabor® stores. Because the products listed were evaluated using manufacturer-provided nutritional information, and product formulations can change at any time, Publix cannot guarantee the accuracy of the nutrition information provided. Customers are encouraged to read the product labels to obtain the most accurate nutrition information. The information provided is intended to be nutrition and dietary guidance only and not medical advice. Continue reading >>
Your Guide To Food Shopping For Diabetes
Save for later There’s no such thing as a ‘diabetic’ diet. A healthy, balanced diet will help you – and your family – to eat well, feel good and enjoy food. Next time you’re shopping for food, use these tips to choose healthier items – as well as the occasional treat – and get good value for your money. Healthy lunches Tempting ‘meal deals’ can be a quick and easy option during a busy lunchtime. But, they’re not the only choice. Use food labels to choose healthier sandwiches, and cut down on your intake of salt and fat by choosing fruit and bottled water over crisps and fizzy drinks. Plan your lunchesfor the week ahead and stock up on fruit, salads, wholegrain bread, hummus, fish, eggs lean meats and yogurts at the weekend. Make extra pasta or soup for dinner and take it for lunch the next day, along with a salad. Carry fruit, a small amount of unsalted nuts or a low-sugar snack bar in your bag to nibble on when hunger strikes. Start a once-a-week healthy lunch club with colleagues, where you each bring in a healthy home-made lunch to share. Try to avoid shopping for lunch (or any food!) when you’re really hungry – you might buy more than you need. Fruit & veg We all know that fruit and vegetables are generally low in fat and calories, and we should all try to eat at least five portions a day. Canned, dried and frozen produce all count. These can be cheaper than fresh foods and will help you to organise your meals and make sure you always have healthy options on hand. Eating fruit and vegetables that are in season is a great way to make sure you’re getting a wide range of nutrients and flavours throughout the year. Fresh produce can also be cheaper, fresher and more likely to be local when in season. Look out for what’s on special offer and Continue reading >>
Food And Shopping List
For some people food is one of life's greatest joys. Food plays a major role in diabetes management. Healthy eating is encouraged because it affects blood glucose levels. This impacts on the health of the person with diabetes. Healthy eating is good for everyone. This means that everyone can enjoy the same foods. There needn't be any special meal preparation, cooking or shopping for people with diabetes. It is important that people do not think that because they have diabetes they have to eat differently to everyone else. Eating should be an enjoyable social experience. There are a lot of books available about healthy eating and diabetes. They include books about GI foods (glycaemic index), and about low fat diets. If the person with diabetes is having difficulty controlling their blood glucose levels they may be asked by their doctor or diabetes educator to keep a food diary and/or to see a Dietitian. This is when other diets may come into play. Some foods may be reduced or removed. Small servings are best Three Healthy-Eating Recommendations Spread the meals evenly over the day (Eat at the same times each day) - This helps to keep the blood glucose levels even throughout the day. Eat complex carbohydrates at each meal - All carbohydrates break down into glucose, which provides energy for people to be well and active. We all need some glucose. We just can't let the levels of glucose get out of hand. Eat low fat foods - The body only needs a small amount of fat daily. Some fat is used but the rest is stored. This extra fat causes weight gain. Weight can be lost by eating less fat. Being Overweight People with diabetes who are overweight can have difficulty controlling their blood glucose levels - especially people with type 2 diabetes. Their insulin does not work as eff Continue reading >>
Diabetic Food List & Grocery Shopping List
Author Sidebar: I found it confusing and sometimes frustrating trying to do meal planning because it wasn't clear what foods to eat and what foods not to eat. So, grocery-shopping was a real pain. So, after doing some research and testing, I created a list of foods that eventually became my grocery shopping list. Wow, everything became so much easier! Key foods for people with Type diabetes should include foods that help to control blood glucose levels and prevent blood glucose spikes. These foods should also address inflammation and oxidation in order to prevent future health problems such as amputation, blindness and kidney failure. The foods that you should be eating should contain vitamins, minerals and other critical nutrients and include major foods that are the focus of your meals. Examples of these major foods include green and leafy vegetables, bright-colored vegetables, some fruits (with the skin), beans, nuts and seeds, lean animal meat, fish, seafood. Examples include broccoli, spinach, kale, Romaine lettuce, black beans, kidney beans, chickpeas, walnuts, almonds, blueberries, apples, chicken/turkey (without the skin), fish (wild salmon, sardines), bison, organic beef, shrimp and lobster. These foods should also include complementary foods that go together with the major foods. Examples include onions, garlic, cayenne pepper, bell peppers, avocado, cucumber, celery, mushrooms, and tomatoes, just to name a few. These food are key because they help to change the taste of the primary foods to align with your taste preferences. Note: Most diets and meal plans out there don't take "taste preferences" into account. As a result, most people find it difficult to stick with their diet or diabetic meal plan primarily because they don't like the taste of the food! If y Continue reading >>
The Essential Diabetes Shopping List
Certain types of foods are better for your blood sugar than others. If you are diabetic and struggle with finding the right foods to eat or if you have a family history of diabetes, check out these food suggestions for the next time you go to the store. Registered dietitian and author of the book Skinny Liver, Kristin Kirkpatrick has tips and tricks to make sure your trip to the grocery store is beneficial to your overall health. Continue reading >>
Diabetes Friendly Shopping List
Ever find yourself overwhelmed when food shopping? You have to choose what is good for you and what is good for your diabetes and what you like all at once. Here are some ideas that are generally considered good choices in general as well as for people with diabetes. Depending on your carbohydrate intake and other personal health needs, just use this list as a guide and omit anything that isn’t suitable to you. Remember to try to focus your shopping at the perimeter of your grocery store versus going into the isles full of processed foods. Drinks sparkling water herbal tea unsweetened iced tea unsweetened non-dairy milk coffee kombucha tea red wine Pantry and Snacks quinoa canned tuna/sardines/anchovies/chicken/salmon/oysters, etc almond or coconut flour (for baking and breading) canned artichokes marinated red bell peppers olives lentils black beans coconut or other low-carb wraps unsweetened nut butter grass-fed beef sticks/jerky pork rinds olive oil (extra virgin olive oil for salads) coconut oil stevia or erythritol low-calorie sweetener nuts (almonds, walnuts, brazil nuts, hazelnuts, pistachios, cashews, macadamia, peanuts) seeds (pumpkin seeds, chia seeds, flax seeds, sunflower seeds) hummus sauerkraut and other fermented or pickled vegetables Meat free range chicken grass-fed beef salmon (preferably wild-caught Alaskan) uncured bacon (no nitrates) seafood like scallops, shrimp, other fish pork or chicken sausages uncured deli meats Dairy free range eggs milk (for use in small quantities) heavy cream (if you like cream in your coffee) kefir yogurt cheese Produce any leafy greens you like (spinach, kale, collard greens, chard, etc) broccoli mushrooms brussels sprouts celery asparagus cucumber artichoke bell peppers chile peppers carrots squash sweet potato tomato Continue reading >>
