Hey, viewers!
If you suffer from diabetes, healthy foods are your lifeline.
You need to eliminate things like candy, cookies, white bread, crackers, or sugary drinks.
Today, we talk about 18 non-perishable foods for people with diabetes.
Do chickpeas work?
Is canned chicken a good choice?
What about frozen berries?
We’ll talk about all that and more…
For those of you who don’t know, non-perishable foods are things that can be stored for some
time without going bad.
They have an extended shelf life without requiring any refrigeration.
Non-perishable foods only need cool, dry, and well-ventilated storage in your kitchen.
So let’s get into it...
Olive Oil Consuming olive oil can help you manage your
type-2 diabetes.
Olive oil is quite rich in anti-inflammatory compounds, and using it regularly can help
keep your blood glucose levels in check.
This oil is pure fat.
There are no carbs to hurt your blood sugar levels.
However, it’s high in calories, so you have to use it in moderation.
How do you use olive oil in your diet?
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Dried or canned chickpeas The popularity of chickpeas has been increasing
lately.
They’re used in multiple items like cookie dough, snack foods, and soups.
Chickpeas are tasty beans and a good resource of fiber and protein.
They’re ideal sources of advanced carbs, and have a way lower impact on your body’s
glucose levels.
They're used for inflammatory functions that help blood glucose management.
This high-fiber food is a much better alternative than chips.
If stored in a cool, dark place, chickpeas can have a shelf-life of around 3 years.
Shelf-stable milk Whether dairy or plant-based, shelf-stable
milk can be a smart addition to your diet.
Cow’s milk is slightly higher in carbs than some non-dairy alternatives, but it also has
proteins and fats that are easier on your blood sugar.
Alternatively, some plant-based milk, like unsweetened almond milk, contains fewer carbs.
If you decide on plant-based milk, remember to choose varieties with no sugar.
Both shelf-stable and plant-based types can be used in several recipes for smoothies,
soups, and baked goods.
If sealed they can last for many months, but they should be refrigerated after opening.
Canned chicken This is a good backup source of protein if
you want a quick meal.
Canned chicken is fairly lean, high in protein, and contains the least amount of carbs.
Canned chicken can be used in soups or casseroles the same way you'd use cooked chicken that’s
chopped or cubed.
You can also make a quick chicken salad.
Canned chicken can last up to four years.
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Protein powder Most protein powders contain about 12 grams
of carbs per serving, which is thought of as a pretty low amount.
Whey protein comes from cow’s milk.
If you’re looking for a plant-based option, you can go for soy or pea protein powder.
Protein powder is a welcome boost to smoothies, protein shakes, and desserts.
It usually lasts up to one year if sealed and kept in a cool, dry place.
Canned tomatoes These red fruits are loaded with antioxidants
that can promote heart health.
Additionally, canned tomatoes are fairly low in carbs, so they only have a minimal effect
on your blood glucose levels.
Just like any other non-starchy vegetable, tomatoes are rich in fiber and help you stay
full.
Canned tomatoes can be used for both cooking, and as part of a sauce.
Canned veggies generally don’t expire for many years.
Just make sure you choose an alternative with no added sugar.
Canned salmon Canned salmon contains over 1600 mg of Omega-3
fatty acids per 100 gram serving.
It’s bones also offer the additional benefit of calcium.
Several canned salmon options are loaded with salt, so remember to look around for the one
with lower sodium levels.
Canned salmon can be used to make a filling sandwich.
It can also be a delicious addition to salads, soups, and whole-grain pastas.
Canned fish usually doesn’t expire for about 2 years.
Frozen berries Berries like raspberries are low in sugar
and high in fiber compared with alternative fruits like bananas or apples.
This is why their impact on your blood glucose level is so low.
Additionally, berries are loaded with nutrients and antioxidants.
Research shows that adding berries to your diet can have a positive impact on the lives
of diabetics.
Frozen berries are often added to smoothies, cooking and baking.
They can last up to 1 year when refrigerated.
Peanut butter Adding peanuts to your diet not only tastes
great, it also causes glucose to rise.
They need a glycemic index of only 14.
Peanuts tend to add flavor and variety to your meals.
To maintain good health, individuals with diabetes also have to prevent the risk of
developing other diseases.
Eating these types of foods will do wonders for your heart health.
Experts say peanuts and peanut butter are mentioned as good options for those wanting
to manage diabetes.
You can have peanut butter with crackers to lighten up your evenings, or use them as a
dip with baby carrots.
Once opened, peanut butter can last for almost a year.
Just make sure you choose a peanut butter that doesn’t contain added sugar.
Before we move ahead, here’s another video you might like.
Watch and learn the 7 reasons why cherries are good for you.
Now back to our non-perishable foods.
Pistachios Studies show including pistachios in your
diet can help lower your chance of developing type-2 diabetes.
Pistachios might have glucose and insulin lowering effects.
They may also help the metabolism of people with prediabetes.
Pistachios can be a great addition to salads, or can be crushed to form a crunchy coating
for fish or chicken.
A recent study showed that folks who ate these nuts experienced lower glucose levels after
a meal.
In fact, adding pistachios to carb-rich foods, like rice and pasta, is connected to reducing
your blood sugar response.
Pistachios can last half a year in your pantry, but refrigeration does extend their shelf
life.
Chia seeds These are little black or white seeds that
boost our digestive health.
They’re full of soluble fiber and form a gel in your gut.
It helps slow digestion and prevents rapid glucose spikes.
Chia seeds are a good source of omega-3 and omega-6 fatty acids.
They also contain a considerable amount of proteins and phytochemicals.
The nutrition in chia is why it helps prevent many non-infectious diseases like diabetes,
obesity, hypertension and cancer.
Use chia seeds to add crunch to your salads and smoothies.
Or make chia pudding, a delicious treat that tastes amazing with fresh fruit.
These seeds can stay up to four years in your pantry.
High protein pasta High protein pasta is produced from legumes,
equivalent to black beans or chickpeas, rather than wheat.
Legumes contain carbs, but they boast more fiber and protein than wheat.
This is why high protein pasta is a better option for individuals with diabetes.
It can last dry for up to six months.
Frozen Cauliflower It’s a versatile ingredient that can easily
switch unhealthy mashed potatoes, rice, or even macaroni in your diet.
The delicate flavor of frozen cauliflower makes it an ideal substitute for these starchy
carbs.
Cauliflower also has an awfully low carb count.
It’s perfect for people with diabetes.
Cauliflower is rich in potassium, vitamin C, and folate.
There are only five grams of carbohydrates, so you can load up on these!
Frozen cauliflower can last up to one year in the deep freezer.
Just remember to check it for freezer burn.
Dark chocolate A lot of people don’t like dark chocolate
because of its bitter taste.
But the truth is that dark chocolate is good for people developing diabetes.
Polyphenols, an important part of dark chocolate, helps improve the insulin sensitivity of your
body, which in turn can keep your blood glucose levels in check.
A study found that eating dark chocolate just once per week can reduce your chances of diabetes.
Studies have found that if diabetics consume 25 grams of dark chocolate a week, they will
keep their blood pressure on the lower side.
Dark chocolate is full of antioxidants that can improve insulin sensitivity and help manage
blood sugar.
Compared to other chocolates, dark chocolate has additional benefits that won't hurt your
health.
Quinoa Quinoa helps appetite management, which eventually
helps prevent type-2 diabetes and obesity.
It encourages weight loss and supports a comparatively low glycemic index score of 53.
Research shows that quinoa can manage glucose for existing diabetics.
If stored properly in an air-tight container, it can last for about 6 months to a year.
Seed crackers Several crackers offer higher-fiber alternatives.
They’re prepared using wholemeal flour, wheat germ, and extra nuts or seeds.
This spices up flavor, and provides some extra nutrition.
Having more fiber in your diet also helps manage diabetes.
A seed cracker or wholegrain cracker can make you feel full for a longer period.
Remember to check the labels, and choose crackers that have less than a gram of salt for every
100 grams.
Canned or frozen spinach Leafy greens are very nutritious, and also
low in calories.
They have exceptionally low digestible carbs, so they won’t have a huge effect on blood
glucose levels.
Spinach is an excellent source of vitamins and minerals.
A study suggests that people with diabetes have lower vitamin C levels than people without
it.
You can cook it as a side, or add it to foods in order to increase your intake of fiber,
antioxidants, and vitamins A and K. Canned spinach can last up to 4 years, while frozen
spinach can stay for almost 1 year.
Canned mushrooms Canned mushrooms taste a little milder than
the fresh options.
They can give a nutrient boost to a wide variety of dishes.
You can commonly add them to your soups and stir fries.
Mushrooms are loaded with fiber, and low in carbs, so they don’t have an effect on your
glucose.
Some mushrooms contain an amino acid that has antioxidant properties, and can help in
blood sugar management.
Canned mushrooms typically don’t expire for 2 years after purchase.
Having some non-perishable foods or frozen alternatives on hand is great if you have
diabetes.
These food options can be combined in numerous ways to make satisfying and tasty meals.
There are several delicious options for a healthy diet.
This is so important when you have diabetes.
Here’s what you need to know.
Check out 7 ways to prevent diabetes.
Or how about 13 foods diabetics should be eating?
Go ahead, click one.
Or better yet, watch both, and learn how small dietary changes can reduce your risk of diabetes.
Do you have any healthy diabetes-friendly recipes?
Let us know in the comments below!