00:00I'm a dietitian and I'm going to walk you through the foods to focus on if you're managing diabetes.
00:04Eating for healthier blood sugar levels doesn't have to be complicated and having a well-stocked
00:08pantry can make it way easier. Let's start with one of my favorite pantry staples, canned foods.
00:13Canned beans are one of my all-time favorite foods. They're endlessly versatile, packed with
00:17plant-based protein, and got healthy fiber. I love using them in soups, skillets, and grain bowls.
00:22Tinned fish are super convenient and cost-effective compared to fresh while offering the same
00:26nutrients. They're a great ready-to-eat protein source and they're packed with healthy fats.
00:30I love adding tin fish to pastas or skillets for a ready-to-eat protein source. Canned fruits and
00:35vegetables are picked at peak ripeness and preserved, so they're at peak flavor and nutrition at any time
00:40of year, and you don't have to worry about them going bad. If you're managing diabetes, try and
00:44opt for canned goods that have no salt added and are packed in water so that they're lower in added
00:49sugar. Frozen is also a great option, just be mindful of added ingredients and sauces. Another
00:54group of foods I love to have on hand are nuts and seeds. Chia seeds are packed with fiber. One
00:58serving has a third of your daily needs, and they're also high in omega-3 fatty acids, which
01:03support your heart and brain and help lower inflammation. I love using these in overnight oats
01:07and chia pudding because they set up really nicely when you add liquid to them. Mixed nuts or trail mix
01:11are a great snacking option. They have the trifecta of satisfying nutrients, protein, fiber, and healthy
01:16fat, which are important for building balanced meals. Nut and seed butters are also great to have on
01:21hand, but they're not all created equal. Be sure to check the nutrition label for things like added
01:25salt and sugar. Overall, nuts and seeds are underrated for how versatile they are. I love making
01:29chia pudding with seasonal fruit, energy cups as a snack, or even using nut butters in savory dishes
01:34like peanut noodles. Next, I love having whole grains on hand because they can help you make any meal
01:39more balanced. Oats are rich in fiber, specifically a type of fiber called beta-glucon, which can help
01:44remove excess cholesterol from your arteries. Whole grains like brown rice and quinoa are also great to have
01:49on hand. You can also buy pre-cooked, so they're quick to throw in the microwave and serve. If you
01:53keep pasta and bread on hand, try and buy whole wheat when you can and check the label for things
01:57like fiber, added sugar, and sodium. Whole grains are so versatile. I love using them in overnight oats,
02:02pastas, or adding them to soups. Beyond specific categories, here are some other pantry staples that
02:07are helpful for cooking healthy meals. First, spices. They're packed with anti-inflammatory compounds and
02:13they can add flavor and complexity to your meals without added sugar or salt. In fact, some studies have found
02:18that
02:19regularly eating cinnamon can help lower your blood sugar. You may have heard that you need to limit
02:23your saturated fat consumption, so it's really helpful to have healthy cooking oils that are higher in
02:28unsaturated fat like olive oil or avocado oil. Vinegars are also great for adding brightness and contrast to your meals
02:34without added sugar, salt, or fat. Some vinegars, like apple cider vinegar, have been linked to better blood sugar, too.
02:39This is a non-exhaustive list. The most important thing is that you choose foods that you enjoy.
02:43Eating balanced meals is crucial for blood sugar management and having things on hand like canned
02:48goods, nuts and seeds, whole grains, and staples like spices and oil can make it easier to cook
02:53healthier in a pinch even when your fridge is bare. And if you want recipe inspiration,
02:57we have hundreds of diabetes-friendly options on the site. Happy cooking and eat well.
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