To Your Health: Savvy Food Shopping for People with Diabetes

If you are diagnosed with diabetes, your diet is an essential part of your self-management plan. Good nutrition starts with smart choices in the grocery store. However, grocery shopping can be a daunting task simply because there are so many food choices.

“Supermarkets perform a great public service, but keep in mind they are designed to get you to buy more food, not less,” says Marion Nestle, author of What to Eat: An Aisle-by-Aisle Guide to Savvy Food Choices and Good Eating.

But with a little guidance, healthy choices are a cinch to find in any supermarket.

One of the ways many shoppers waste money at the grocery store is by buying things they do not need. Before you head to the supermarket, plan your meals for the week, and create a list to shop from. With a grocery list in hand, you will know exactly what you need, helping to ensure that you are only picking up those healthy items, and not giving yourself a reason to wander into the cookie isle.

Start out by shopping the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Limit your time in the center aisles where processed foods lurk. The following are some tips to help you, especially if you have diabetes, make healthier food choices in every department of the supermarket:

1. Produce. Spend the majority of your time in the produce section. Fruits and vegetables contain essential vitamins, minerals, and fiber that help protect from chronic diseases. The color reflects the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. So be sure to choose a variety of colors from the rainbow. Choose fruits and vegetables in season to save money.  Look for farmer’s markets in your area for the freshest produce possible. Frozen fruits (without added sugars) and vegetables (without sauce) are a convenient way to help fill in the produce gap, especially in the winter months. 
2. Breads, Cereals, and Pasta. Choose the least processed varieties that are made from 100% whole grains. The bran and fiber found in whole grains make it more difficult for the body to break the starches down into glucose (sugar), which results in a lower, slower rise in blood glucose following a meal or snack. Aim for products with at least 4 grams of fiber per serving. Be careful not to fall for deceitful terms such as “wheat flour,” “multigrain,” “enriched,” or “stone-ground wheat flour” as these are just sneaky ways of saying refined white flour. Good choices include 100% whole-grain breads and pasta, 100% whole-grain cereals, rolled/steel cut oats, brown rice, quinoa, bulgur, and barley.
3. Meat, Fish, and Poultry. Meat is a terrific source of protein, vitamins, and minerals but beware as some meats are heavy in unhealthy saturated fat and cholesterol. Research shows that replacing higher fat meats and processed meats (bacon, hot dogs, and deli meats) with lean cuts of meat (meats with little marbling, skinless poultry, fish, and beans) can help decrease the risk of developing heart disease or diabetes. The American Heart Association also recommends two servings of fish a week. Seafood is a good source of protein and is low in fat. Choose fish that are high in omega-3 fatty acids, including mackerel, salmon, albacore tuna and sardines. 
4. Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty of low-fat and nonfat options available to help you get three servings a day. If you are lactose-intolerant, there are many lactose-free alternatives made from soy, rice, almonds, or oats to choose from as well.
5. Fats. With so many different sources of dietary fat, some good and some bad, the choices can get confusing. But the bottom line is simple: don’t go no fat, go good fat. Rather than avoiding fat in your diet, try replacing saturated fats and trans fats with heart healthy fats. This might mean replacing some of the meat you eat with beans and legumes, or using olive oil rather than butter. Look for fats highest in monounsaturated fat including olive oil, nuts, seeds, olives, and avocado while limiting intake of fatty meats, high fat dairy foods, lard, and high fat snack foods.
6. Canned and Dried Foods. Keep a variety of canned vegetables, fruits, and beans on hand to toss into soups, salads, pasta, or rice dishes. Whenever possible, choose canned foods without added salt or sugars. Tuna packed in water, dried beans, and assorted vinegars should be in every pantry.

When purchasing foods that you are unfamiliar with, make sure you read the food label. Food makers are required to list all the ingredients in a product in descending order by weight. Try to avoid highly processed foods with unhealthy ingredients like hydrogenated or partially hydrogenated oils, artificial flavorings or colors, added sugars, high fructose corn syrup, and “enriched” or other ingredients you cannot pronounce.

To learn more about nutrition and diabetes management services, along with available diabetes classes and monthly support groups, please visit our website at mountnittany.org, or call Mount Nittany Medical Center’s diabetes team at 814.231.7194.