by Grace Rivers, RDN, CDCES
Having quick-to-prepare diabetes-friendly foods on hand can go a long way in helping to maintain a healthy eating pattern. Veering away from nutritious eating can be easy when you are hungry and in a hurry. Think about the last time you stepped into your kitchen after working late.
Keeping these essentials on hand can help you with eating healthy choices daily so you can stay strong. These are quick to prepare, filling, tasty foods that help with managing diabetes.
Quick to prepare foods for health protection
Almond or peanut butter. These are a filling protein source that works great with bread, crackers, celery, or fruit for snacks or meals. Look for nut butters with minimal added sugar.
Nuts. These small crunchy bites are filled with monounsaturated fats and help manage diabetes, including the health of the vascular system.
Whole grains. Other than whole-grain bread or whole wheat tortillas, these are grains such as quinoa, bulgur, whole-wheat pasta, and instant brown rice, to name a few. Bulgur has been boiled, dried, and ground, so it is quick to cook. It works well with whatever you would like, but you may know it best from being used in tabbouleh.
Canned, fresh, or frozen fruits. The texture is different, but the nutrients are preserved in the canned and frozen versions. These can come in handy at any time of year. When it’s cold, warm them in the microwave, and you will get a comforting treat. You can even top with a small dollop of whipped cream. Yum!
Eggs. They can be a part of a meal or snack and have the necessary protein for good nutrition. If you don’t have some already cooked, they will be ready in about five minutes to help you complete a meal.
Frozen veggies. These will keep until you are ready for them. You can save some bucks because you won’t have to throw out fresh veggies that have turned into some sort of science project in your fridge. They are also easy to cook if you pop them into the microwave while working on the rest of your meal. For healthier choices, look for those that don’t contain sauce.
Lentils or canned beans. Lentils don’t have to be soaked, so they cook quickly. If you are running late or don’t have any idea what will count as a carb for dinner, these jewels are a filling addition of protein and fiber. Need to bulk-up soups? Add lentils or a can of beans.
Canned fish such as no-salt-added albacore tuna or sardines. Get protein and omega-3 to help fight inflammation and cardiovascular events. These can be good with crackers or in a salad.
Healthy oils. Oils with monounsaturated fats such as canola or olive oil are good for cooking or adding to homemade salad dressings.
Cheese. Another great protein source that can come in handy for a topping of protein for a meal or snack.
Potatoes. Yes, even the white ones are healthy for us. The nutrient content varies with the potato variety, but a white potato has potassium, fiber, folate, and vitamin C. The key when eating any potato starts with the size selection. You can weigh it on the store scale. If it weighs one pound, then you have 60 plus grams of carb. Either eat half or less or look for a smaller potato.
Another essential for anyone, not just people with diabetes
Be sure to take a deep breath and try to slow down when you are too hungry. You know it’s easy to overeat any food when you feel this way. No matter how healthy the food, too much of a good thing is not always so good for us.
