If you have diabetes, you might be concerned about eating correctly while maintaining physical distance, also known as social distancing or self-quarantining.
Keeping non-perishable goods on hand may help you save on grocery visits while also ensuring that you have all the components you need to prepare wholesome meals.
Notably, many frozen or shelf-stable meals do not influence blood sugar levels. You might even have some in your cupboard or freezer.
Here are 18 of the greatest non-perishables for diabetics.
1. Dried or canned chickpeas
Chickpeas are widely used in a variety of recipes. While they include carbohydrates, they are also high in fiber, protein, and fat, all of which reduce their overall impact on blood sugar levels (1).
These delectable legumes may be used to create hummus or falafels. Furthermore, they are a hearty meat substitute that may be added to soups, salads, and stir-fries.
Dried chickpeas may be stored in a cold, dark cupboard for up to three years.
2. Canned tomatoes
Canned tomatoes may be used to flavor various foods, including soups and stews.
These tasty red fruits are also high in antioxidants like lycopene, which may benefit heart health. Furthermore, because they are low in carbohydrates, they have a limited effect on your blood sugar levels (2, 3).
Tomatoes in cans can be used in cooking or to prepare sauces. Canned vegetables often have a shelf life of many years.
3. Peanut butter
Peanut butter is a low-cost protein, fat, and fiber source with few carbohydrates (4).
It’s an excellent method to bulk up a snack. You may spread it on toast or crackers, combine it into a smoothie, or dip apples or baby carrots. It’s also delicious in savory meals like Thai-inspired stir-fry.
Choose natural peanut butter products that do not include added sugar, as sugary foods have a detrimental impact on blood sugar regulation.
Peanut butter has a shelf life of around a year after its opening.
4. Pistachios
Pistachios are a kind of tree nut that is high in protein and fat. They’re also high in fiber, making them an excellent snack for diabetics (5).
They create a crunchy salad ingredient and may be crushed to produce breading for fish or fowl.
Pistachios keep in your cupboard for around six months, while chilling substantially extends their shelf life.
5. Canned salmon
Canned salmon contains omega-3 fatty acids, which are beneficial to the brain and prevent inflammation (6).
Furthermore, this fish is high in protein and low in carbohydrates. Canned salmon also contains bones, which are safe to eat and give calcium (7).
Canned salmon may be used in salads or to make salmon patties. It usually lasts for two years after purchase.
6. seed crackers
Seed crackers are from various seeds, including sesame, flax, and chia.
Seeds are a good source of fat and fiber, which help reduce the impact of these crackers on your blood sugar levels (8, 9, 10).
They can be eaten as a snack with peanut butter or cheese or as part of a light dinner like chicken salad or soup.
Seed crackers should keep for approximately a month if firmly wrapped and placed in a pantry or refrigerator.
7. Chia seeds
Chia seeds are little white or black seeds. They improve digestion because they are high in soluble fiber and produce a gel in your stomach. This slows digestion and prevents blood sugar rise (11).
Salads and smoothies benefit from the crunch of chia seeds. You can also use them to make chia pudding, a delightful dessert that goes well with fresh fruit.
These seeds may be stored in your cupboard for up to four years.
8. Frozen berries
Berries like raspberries are low in sugar and high in fiber when compared to other fruits like bananas or apples, so they have a minor impact on your blood sugar levels (12, 13, 14).
Berries are also high in antioxidants and minerals that promote good health (15).
Frozen berries may be used in smoothies, cooking, and baking, and they can be stored in the freezer for up to a year — but you should check them regularly for freezer burn.
9. Frozen cauliflower
Cauliflower is a versatile food that may be used instead of mashed potatoes, rice, and even pasta such as macaroni. Its mild taste makes it an excellent replacement for these starchy carbohydrates.
It also has a meager carb count (15).
Frozen cauliflower can be kept in the freezer for up to a year, but it should be checked often for freezer burn.
10. Quinoa
Quinoa is a chewy whole grain that tastes like brown rice. It does, however, include more protein and fiber than brown rice and less total carbohydrates, making it suitable for diabetics (16, 17).
Quinoa may be kept in a sealed jar in your pantry for six months to a year.
11. Canned mushrooms
Canned mushrooms, which have a milder flavor than fresh types, add nutrients to various recipes. They’re trendy in soups and stir-fry dishes.
Mushrooms are high in fiber and low in carbohydrates. Thus they have little effect on blood sugar. Some kinds, such as white buttons, include ergothioneine, an amino acid with antioxidant characteristics that may help with blood sugar control (18, 19).
Canned mushrooms typically have a two-year shelf life.
12. Canned or frozen spinach
Because spinach has extremely few carbohydrates and calories, you may consume a significant amount with little influence on your blood sugar levels (20).
To improve your intake of fiber, antioxidants, and provitamins A and K, prepare it as a side dish or add it to soups, stir-fries, and many other recipes.
Canned spinach can be stored for up to four years, while frozen spinach can be stored for up to one year.
13. Canned chicken
Canned chicken is relatively lean, high in protein, and low in carbohydrates. It’s also practical because it’s completely prepared and ready to consume (21).
It may be used in soups, salads, and casseroles in the same manner as cooked chicken, shredded, or cubed. It also makes a quick chicken salad.
Canned chicken may be stored for up to four years.
14. Dark chocolate
Dark chocolate is an excellent diabetic treat, and the darker, the better like chocolate with a more excellent cocoa content, contains less added sugar. Cocoa is also high in fiber and omega-3 fatty acids.
For example, three squares (30 grams) of 78 percent dark chocolate have 14 grams of fat, 3 grams of protein, and 4 grams of fiber — but just 11 grams of carbohydrates are present (22).
It may be eaten on its own or in a variety of sweets. A dark chocolate bar may be stored in your cupboard for up to 4 months, but freezing it enhances its shelf life.
15. High protein pasta
Instead of wheat, high protein pasta is typically prepared with legumes such as black beans or chickpeas.
Legumes have carbohydrates but more fiber and protein than wheat, making high protein pasta a healthier choice for diabetics (23, 24).
In any dish, you may substitute high protein pasta for conventional pasta. It can be kept dry for up to 6 months.
16. Protein powder
Most protein powders are minimal in carbohydrates and added sweets while providing a substantial amount of protein. They’re also quick and easy.
Because whey protein is sourced from cow’s milk, you can substitute soy or pea protein powder for a more plant-based choice.
Protein powder goes well in smoothies, protein shakes, and desserts. If kept sealed and in a cold, dry environment, it can last up to a year.
17. Shelf-stable milk
Shelf-stable milk, whether dairy or plant-based, is always handy.
Although cow’s milk has more carbohydrates than other nondairy options, it also contains protein and fat (unless it’s skim), which help lower blood sugar levels. Alternatively, specific plant-based milk, such as unsweetened almond milk, has a low carbohydrate content (25, 26).
If you choose plant milk, look for kinds that do not have added sugar.
Shelf-stable and plant-based milk may be utilized in protein-rich smoothies, soups, and baked goods. They may be stored unopened for several months but should be refrigerated once opened.
18. Olive oil
Olive oil is high in anti-inflammatory ingredients, and eating it daily may help you control your blood sugar levels (27).
Because olive oil is 100% fat, it has no carbohydrates to alter your blood sugar levels. However, it is heavy in calories, so use it sparingly (28).
It’s a well-known cooking oil that’s great for vinaigrettes, salads, and dips.
Meal planning tips
Maintaining constant blood sugar levels is critical for persons with diabetes.
Because carbohydrates have a more significant impact on blood sugar levels than protein and fats, your meals and snacks should all have about the same amount of carbs.
The number of carbohydrates you require or can tolerate is determined by various factors, including your body size, activity level, insulin sensitivity, and calorie requirements.
While consulting a knowledgeable healthcare expert is the best method to establish the proper quantity for your requirements, below are some examples of single servings of carb-rich meals (29):
- 1/3 cup (about 50 grams) of rice or pasta
- 1/2 cup (117 grams) of oatmeal or grits
- One slice of bread
- One small tortilla or dinner roll
- Six crackers
- 1/2 cup (80 grams) of potatoes or sweet potatoes, cooked
- One piece of fruit or 1 cup (144 grams) of berries
- 1 cup (240 mL) of milk
Include protein and fat in each meal or snack to help you feel full and stabilize your blood sugar levels (30).
Consult your healthcare practitioner before making any significant dietary changes so that your medications and insulin levels may be adjusted as required.
Sample meals
Here’s a 3-day meal plan based on the non-perishable ingredients mentioned in this post.
Day 1
- Breakfast: quinoa with chia seeds and frozen berries in the morning
- Soup with chickpeas and canned tomatoes for lunch
- Dark chocolate with pistachios as a snack
- Dinner: high protein chicken spaghetti with sauce made from canned tomatoes, spinach, and mushrooms
Day 2
- Protein smoothie with whey powder, shelf-stable milk, and peanut butter for breakfast
- Chicken salad with seed crackers for lunch
- Roasted chickpeas as a snack
- Dinner consists of salmon patties, quinoa, and green beans.
Day 3
- Breakfast includes delicious cauliflower “oatmeal” with spinach and mushrooms and 1 cup (240 mL) milk.
- Lunch: high protein pasta with chickpeas and spinach tossed in olive oil
- Snack: berry smoothie with shelf-stable milk and peanut butter
- Dinner consists of falafel and sautéed spinach.
The bottom line
If you have diabetes, you should keep various non-perishable or frozen meals on hand.
These foods not only have a low impact on your blood sugar levels but can also be mixed in various ways to produce delectable meals and snacks.
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