If you have diabetes, you may be concerned about eating healthy while maintaining a physical distance from others, a practice called social distancing or self-quarantining.
Having non-perishable goods on hand can help you cut down on trips to the shop while also ensuring that you have all the components you need to prepare wholesome meals.
Several frozen or shelf-stable foods, in particular, have a negligible influence on blood sugar levels. You could even have some in your pantry or freezer right now.
Here are 16 of the top diabetic-friendly non-perishables Foods.
Chickpeas are used in a variety of recipes. They include carbs, but they’re also high in fiber, protein, and fat, all of which assist to keep your blood sugar levels in check.
You can make hummus or falafels with these delectable beans. They’re also a filling meat substitute that may be used in soups, salads, and stir-fries.
Dried chickpeas can last up to three years if kept in a cool, dark cupboard.
Canned tomatoes can be used to season a variety of foods, including soups and stews.
These tasty red fruits are also high in antioxidants like lycopene, which may help to keep your heart in good shape. Plus, because they’re low in carbs, they have a minor impact on blood sugar levels.
Tomatoes from cans can be cooked with or used to make sauces. Canned vegetables are usually good for several years after purchase.
Peanut butter is a low-cost source of protein, fat, and fiber, as well as a low-carbohydrate food.
It’s an excellent method to bulk up a snack. You may spread it over toast or crackers, make a smoothie with it, or dip apples or baby carrots in it. It’s also delicious in savory meals like Thai stir-fry.
Choose natural peanut butter brands that do not have added sugar, as sugary meals might interfere with blood sugar control.
Peanut butter keeps for roughly a year after it’s been opened.
Pistachios are tree nuts with a high protein and fat content. They’re also high in fiber, making them an excellent snack for diabetics.
They can be crushed to produce bread for fish or chicken and serve as a crunchy accent to salads.
In your cupboard, pistachios will last around 6 months, while cooling will greatly prolong their shelf life.
Salmon in cans is high in omega-3 fatty acids, which are good for the brain and help you combat inflammation.
Furthermore, this fish is high in protein and low in carbohydrates. Some bones in canned salmon are safe and edible, and they provide a calcium boost.
Canned salmon can be used in salads or in salmon patties. It usually lasts for two years after being purchased.
Seed crackers are crackers manufactured from sesame, flax, and chia seeds, among other seeds.
Seeds are a good source of fat and fiber, which assist to reduce the impact of these crackers on your blood sugar levels.
They’re great as a snack with peanut butter or cheese or in a light meal like chicken salad or soup.
Seed crackers should survive for approximately a month if kept properly wrapped and placed in the cupboard or refrigerator.
Chia seeds are little black or white seeds with a nutty flavor. Because they’re high in soluble fiber and form a gel in your gut, they help with digestion. This aids in the slowing of digestion and the prevention of blood sugar rises.
Salads and smoothies with chia seeds have a nice crunch. You can also make chia pudding with them, which is a tasty delicacy that goes well with fresh fruit.
In your cupboard, these seeds can last up to four years.
Berries are also high in health-promoting minerals and antioxidants.
Frozen berries can be used in smoothies, cooking, and baking, and they can be stored for up to a year in the freezer – though you should check for freezer burn on a regular basis.
Cauliflower is a versatile ingredient that may be used in place of mashed potatoes, rice, and even macaroni. Its mild flavor makes it an excellent replacement for these starchy carbohydrates.
It also has a very low carb count.
Frozen cauliflower can be kept in the freezer for up to a year, but it should be checked for freezer burn on a regular basis.
Quinoa is a chewy whole grain that has a similar flavor and texture to brown rice. It does, however, include more protein and fiber than brown rice, as well as fewer total carbs, making it great for diabetics.
If properly stored in a sealed container in your pantry, quinoa will last for 6 to 1 year.
Canned mushrooms, which have a milder flavor than fresh types, add nutrients to a variety of recipes. Soups and stir-fries are very popular with them.
Mushrooms are high in fiber and low in carbohydrates, therefore they have a minor impact on blood sugar levels. Some kinds, such as white buttons, include ergothioneine, an antioxidant amino acid that may help with blood sugar regulation.
Canned mushrooms normally have a two-year shelf life after purchasing.
Spinach, like beets, is high in nitrates. It’s also strong in antioxidants, potassium, calcium, and magnesium, so it’s a good choice for people who have high blood pressure.
In a study of 27 adults, those who ate 16.9 ounces (500 mL) of high nitrate spinach soup every day for seven days had their SBP and DBP drop, compared to those who ate low nitrate asparagus soup.
In addition, the spinach soup reduced arterial stiffness, which could help lower blood pressure and enhance heart health.
Because spinach is low in carbs and calories, you may consume a lot of it and have no influence on your blood sugar levels (20Trusted Source).
To get more fiber, antioxidants, and provitamins A and K, prepare it as a side dish or add it to soups, stir-fries, and other recipes.
Canned spinach can be kept for up to four years, whereas frozen spinach can be kept for one year.
Canned chicken is relatively lean, high in protein, and low in carbohydrates. It’s also practical because it’s already cooked and ready to consume.
It can be used in soups, salads, and casseroles in the same manner that shredded or cubed cooked chicken would. It’s also great for a quick chicken salad.
Chicken in a can lasts up to four years.
Dark chocolate is a terrific treat for diabetics – the darker the better, because chocolate with a greater cocoa content has less added sugar. Cocoa also contains a lot of fiber and good fats.
For example, 3 squares (30 grams) of 78 percent dark chocolate have 14 grams of fat, 3 grams of protein, and 4 grams of fiber, whereas just 11 grams of carbohydrates are present.
It’s delicious on its own or in a variety of sweets. In your cupboard, a dark chocolate bar can last up to four months, but freezing it extends its shelf life.
Instead of wheat, high-protein pasta is typically made with legumes such as black beans or chickpeas.
Legumes contain carbs, but they also contain more fiber and protein than wheat, making high-protein pasta a healthier option for diabetics.
In any dish, high-protein pasta can be used in place of ordinary pasta. It can last up to 6 months when kept dry.
It’s always a good idea to have shelf-stable milk on hand, whether it’s dairy or plant-based.
Although cow’s milk contains somewhat more carbs than other non-dairy options, it also contains protein and fat, which, unless it’s skim, helps to lower blood sugar levels. Some plant-based milk, such as unsweetened almond milk, have very little carbs, to begin with.
If you choose plant milk, look for types that are sugar-free.
Plant-based and shelf-stable milk can be utilized in a variety of recipes, including protein-rich smoothies, soups, and baked goods. They can be stored for several months if not opened but should be kept refrigerated once opened.
For persons with diabetes, maintaining a constant blood sugar level is critical.
Because carbs have a greater impact on blood sugar levels than protein and fats, your meals and snacks should all have roughly the same amount of carbs.
The number of carbohydrates you require or can tolerate is determined by a variety of factors, including your body size, level of activity, insulin sensitivity, and calorie requirements.
While consulting a knowledgeable healthcare expert is the best approach to find the proper amount for your needs, below are some examples of single servings of carb-rich foods:
1/3 cup rice or pasta (about 50 grams)
Oatmeal or grits, 1/2 cup (117 grams)
1 slice of toast
1 tortilla or dinner roll, tiny
6 graham crackers
boiled potatoes or sweet potatoes, 1/2 cup (80 grams)
1 cup (144 grams) berries or 1 piece of fruit
1 cup (240 mL) of milk
To help keep you full and prevent your blood sugar levels from increasing too quickly, include protein and fat in each meal or snack.
Consult your healthcare professional before making any major dietary changes so that your medications and insulin levels can be adjusted as needed.
Meals to try
Here’s a 3-day meal plan made with the non-perishable ingredients mentioned in this post.
Breakfast: quinoa with chia seeds and frozen berries in the morning
Soup with chickpeas and canned tomatoes for lunch
Dark chocolate and pistachios as a snack
Dinner: chicken and high-protein pasta with a sauce made from canned tomatoes, spinach, and mushrooms
Protein shake with whey powder, shelf-stable milk, and peanut butter for breakfast
Salad of chicken with seed crackers for lunch
roasted chickpeas as a snack
Salmon patties, quinoa, and green beans for dinner
1 cup (240 mL) milk, plus delicious cauliflower “oatmeal” with spinach and mushrooms for breakfast
Lunch: high-protein pasta with chickpeas and spinach tossed in olive oil
Snack: fruit, shelf-stable milk, and peanut butter smoothie
Dinner: falafel and spinach sautéed
Using these non-perishable and frozen ingredients, this 3-day sample meal plan might serve as a starting point for your personal meal planning.
If you have diabetes, you should have a variety of non-perishable or frozen foods available.
These foods not only have a low impact on blood sugar levels but they may also be mixed in a variety of ways to create delectable meals and snacks.
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