Diabetic Food Pantry Lists

If you are diabetic, you do not need special foods for your pantry or kitchen, according to the American Diabetes Association. The foods that are healthy choices for your family are healthy choices for you. Carbohydrates, protein and fat are necessary to supply your body with energy and maintain proper body function. Food variety and label reading are essential when choosing healthy foods for your diabetes.

Carbohydrates

• Carbohydrates include breads, cereals, rice, pasta, crackers, starchy vegetables, non-starchy vegetables, fruits, cake, cookies and chips. Choose whole grain or multi-grain breads, reduced-calorie bread, cereals high in fiber, brown rice, whole grain or multi-grain pasta and crackers. Starchy vegetables contain 15 grams of carbohydrates per serving; whereas, non starchy vegetables contain five grams of carbohydrates per serving. Starchy vegetable choices are potato, corn, parsnips, carrots, winter squash and peas. Canned non-starchy vegetables should be low in salt, such as green beans, wax beans, mushrooms, asparagus, bean sprouts and bamboo shoots. Avoid fruits canned in heavy syrup; opt for juice-packed fruit. Consider sugar-free puddings and gelatin for desserts instead of cakes or cookies. Limit your intake of sugar-free cookies and cakes because they may be high in trans fat. Choose graham crackers and popcorn for snacks instead of potato chips, which are high in fat, as well as salt.

Protein

• Protein includes lean meat, medium-fat meat, high-fat meat and plant-based protein. Fish, such as salmon, sardines and tuna, are rich in omega-3 fats and are lean meat choices. Choose canned fish packed in water, not oil. Canned chicken is another good choice, if packed in water. Other meats, such as ham, are medium to high in fat, so must be trimmed. Avoid processed sandwich meats, for they are high in fat. Canned baked beans are plant-based proteins, but they usually contain high amounts of sugar. Choose dry beans, which you can control the amount of sugar. Lentils, black-eyed peas and split peas are a combination of carbohydrates and lean protein. Nut spreads such as peanut butter are high-fat protein, but fine when used in moderation. Choose nut spreads that do not have added sugars.

Fats

• Fats include unsaturated fats, saturated fats and trans fats. Unsaturated fats are liquid at room temperature. Other unsaturated fats are nuts and seeds. Raw nuts and seeds are your best choice. Avoid nuts roasted in oils because of extra fat and salt. Choose canola, olive and peanut oils for cooking. Saturated fats are solid at room temperature and can raise LDL or bad cholesterol levels, according to the American Diabetes Association. Avoid saturated fats such as shortening and lard. Trans fats are semi-solid fats. Partially hydrogenated and hydrogenated fats are types of man-made trans fats, which are unhealthy. Read your labels and avoid foods with partially hydrogenated or hydrogenated fats.