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    Stock Your Kitchen for Diabetes Health



    Healthy Fats

    Nuts are a great source of heart-healthy fatty acids. “Get the unsalted ones, and watch your portion size since they’re high in calories,” Bennett says.

    • Pair 1 ounce of nuts with 1/4 to 1/2 cup of fresh fruit for a healthy snack. Or top cereal with chopped nuts for a protein and fiber boost.
    • Almond butter or peanut butter spread on whole wheat toast is a quick and satisfying lunch option.

    Opt for olive oil or canola oil instead of butter, margarine, or shortening when cooking.

    Lean Meat

    Canned tuna and chicken are great protein add-ons for soups, salads, and sandwiches -- no cooking necessary.

    Non-Starchy Vegetables

    Packed with vitamins, minerals, and fiber, veggies like broccoli, spinach, mushrooms, and peppers are a terrific source of high-quality carbs. Because these low-calorie, nutritious veggies have a low impact on blood sugar, they can be a key part of your meals.

    Even if you’re trying to lose weight, this is one food group you almost can’t overeat.

    Frozen Vegetables

    If your produce goes bad before you have a chance to finish it, buy frozen instead. They’re almost as healthy, taste great, and since they come sliced and peeled, they take less time to prepare. It’ll be easier to count carbs since the grams are listed on the food label.


    Whole, unsweetened berries are full of antioxidants, vitamins, and fiber. Buy them fresh or frozen and use them to boost the flavor of salads, smoothies, or cereal.

    Citrus Fruit

    The pulp in oranges and grapefruit are a great source of fiber. But it’s better to eat the whole fruit than just drink the juice. Canned fruit can be great for satisfying a sweet tooth.

    “Just make sure it’s canned in juice instead of sugary syrup,” says Maggie Powers, PhD, president-elect of Health Care and Education for the American Diabetes Association.

    Don’t Skip Meals

    Don’t think you can miss a meal then make up for lost calories or carbs with larger portions later in the day.

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