If you are looking for diabetic foods at the supermarket, you may become frustrated rather quickly. Sure, there are products such as candy, cookies, juices and jams that are labeled no-sugar or low-sugar. But these foods are generally treats, not the foods you need for optimum health. If you're looking for diabetic foods at the supermarket, you'll find many of them around the perimeter of the store, in the produce, dairy and meat departments. You will find other diabetic-friendly foods in the bread, cereal and pasta aisles, but here's where your expertise in label reading will come in handy.
Create a Plate
The American Diabetes Association recommends a create-a-plate approach to meal planning. The largest part of the plate should be filled with nonstarchy vegetables such as spinach, carrots, greens, broccoli, cauliflower, tomatoes, cucumber, beets, mushrooms and peppers. A small section of the plate should be reserved for starchy foods such as whole-grain breads, rice or pasta, cooked beans or potatoes. Meat or meat substitute can go in the other small section. The association also recommends an 8-oz. glass of nonfat or low-fat milk and a piece of fruit or 1/2 cup fruit salad for dessert. All of these foods can be found in the produce, dairy and meat sections of your supermarket.
Buy Whole Grains
The diabetes association also recommends buying whole-grain products when you're shopping for pasta, cereals and breads. Look for products that are labeled whole grain. Whole-grain foods provide fiber and complex carbohydrates that help stabilize your blood sugar. This means they don't cause a spike in your blood sugar.
Watch the Fat
According to the National Heart, Lung and Blood Institute, no more than 30 percent of your daily calories should come from fat. Select foods that contain either monounsaturated or polyunsaturated fats, as these are healthier than saturated and trans fats, which raise cholesterol and triglyceride levels. Skinless chicken breast, fish like salmon and tuna, soy products, skim milk and low-fat yogurt, sour cream and cheese are good sources of protein, calcium, omega-3 fatty acids and healthy fats. Fat provides twice the amount of energy per calorie than carbohydrates.
Read Food Labels
The diabetes association encourages shoppers to become familiar with food labels. Always review how many servings the package contains, because the number of calories is based on the number of servings. A low-fat product will contain 5 percent or less of fat per serving. The percentage of carbohydrates per serving includes the number of grams of protein and fiber. So take half the number of grams of protein and fiber from the total carbohydrates when you calculate total carbohydrates per serving. The new National Heart, Lung and Blood Institute recommendation for sodium is no more than 1,500 mg per day. Packaged and processed foods have a lot of salt. Read the label carefully, and choose products that say low salt or no salt added.
