Diabetic Food List

A diabetic food list will help you plan ahead for your meals. Can you think of a better way to eat healthy than to have healthy ingredients on hand all the time? Think about it – we all lead a rushed lifestyle these days, and if you have the proper grocery items in your kitchen, you won’t have to think ahead – or be tempted to run out to the fast-food restaurant for lunch or dinner! You can grab a quick, healthy snack, or prepare a meal that is healthful. Following is a list of the basics of what a diabetic grocery list should look like.

Dairy

Cheese – Low-fat
Cottage Cheese – Low-fat
Cream Cheese – Fat-Free
Half and Half – Fat-Free
Non-Fat, Powdered Milk
Skim Milk
Sour Cream – Fat-Free
Soy based Milk
Whipping Cream – Fat-Free
Yogurt – Non-fat or plain

Fruits (fresh, then frozen, then canned in water or fruit juice)

Apple
Banana
Berries
Dried fruit
Grapefruit
Juice (100% fruit juice) Kiwi
Mango
Melons
Orange
Papaya
Peach
Pear
Pineapple

Vegetables (Fresh is best, then frozen, then canned-low salt)

Asparagus
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Collard Greens
Green Beans
Kale
Vegetable Juice - Low-Salt
Peppers
Salad greens (Dark Green is best)
Spinach
Squash
Tomatoes

Starchy Vegetables

Corn
Dried Beans and Peas of any kind
Lentils
Lima Beans
Potatoes with skin (not instant)
Squash
Sweet Potatoes

Grains

Bread - Whole wheat or seeded rye (preferably 2-3 grams of fiber per slice)
Cereals – Whole Grain
Crackers – Whole Grain (Preferably 2-3 grams of fiber per serving)
Grains – Whole, any kind (buckwheat, barley, bulgur, whole cornmeal, popcorn, etc.)
Oatmeal (not instant)
Pasta - Whole wheat or whole grain
Rice - Wild or Brown (not instant)

Protein

Beef - lean cuts (try to use cuts that say “Loin”)
Canadian Bacon
Chicken (white meat)
Eggs
Fish (the fatty fish are the best – tuna- canned in water, mackerel, trout, wild salmon, herring, sardines)
Peanut Butter
Turkey

Fats

Cooking Spray – Fat-free
Margarine Spread or Tub Butter
Mayonnaise – fat-free
Olive Oil
Salad dressings made with olive, canola, or peanut oil

Nuts

Almonds
Peanuts – no salt, dry roasted
Pecans
Pine Nuts
Walnuts

Snacks & Desserts

Animal Crackers
Ginger Snaps
Graham Crackers
Ice Cream – Sugar and/or fat-free
Jello – Sugar-free
Puddings – Sugar-free

Drinks

Low in sugar or sweetened with artificial sweeteners
Coffee
Fruit Juice - 100% Pure
Tea

Miscellaneous

Artificial Sweetener Broth or Bouillon, low-salt
Garlic
Herbs
Jams or Jellies – Sugar-Free
Ketchup
Lemon Juice
Lime Juice
Mustard
Salsa
Spices
Vinegar

It is very important that you include your health care provider in your diet planning. The above diabetic food list will help you to always have healthy choices in your home when planning meals and snacks. It doesn’t include everything that you can or should eat, but will help you get started!