How to Shop for Groceries When Diabetic

According to the Centers for Disease Control, there are over 20 million diabetics in the United States. Diabetics have difficulty maintaining proper blood glucose levels, which is problematic since the cells need glucose to make energy. Symptoms of diabetes include fatigue, blurred vision, increased thirst and frequent urination. Diabetics routinely check their blood sugar levels with at-home kits. In addition to medication, treatment methods may include a reduced-sugar intake, routine exercise and meal planning.

Types of Diabetes

Type 1 diabetics are dependent upon insulin. Type 2 diabetics are either resistant to insulin or can not produce enough of their own insulin. Those with Type 2 diabetes may be able to completely control their disease with proper diet and exercise, with no need for medication. Complications associated with diabetes include weight gain, heart disease, and problems with nerves, eyes, kidneys and feet.

Gestational diabetes, which occurs during pregnancy, does not directly affect the mother other than increased weight gain and frequent urination. Complications to the unborn baby are more serious, including a higher birth weight, low blood sugar, respiratory problems and increased risk for diabetes later in life.

Diet

Work with a doctor or dietician to determine daily caloric needs. Staying close to your ideal weight is one way to maintain sugar levels naturally.

Dietician Leah McGrath suggests focusing on portion sizes and carbohydrates when making grocery purchases. McGrath notes that diabetics can eat almost anything, as long as it is in moderation.

Simple meal changes include increasing fiber, reducing salt and reducing fats. Studies suggest that the Mediterranean Diet can help lower sugar levels. Staples of the Mediterranean Diet include fruits, nuts, fish and healthy olive oils.

Select a variety of fruits and vegetables; fresh, frozen and canned are fine, however select processed products with low salt and sugar content. Add healthy oils to your diet from fish and nuts, and avoid processed solid oils found in butter or margarine. Select leaner cuts of meat and poultry, and prepare by broiling or baking in such a way to limit fat content.

Check Labels

Most foods found in the grocery store are now required to have the Nutrition Fact label. Check labels before the purchase to become a more informed consumer and make wiser food choices. The label contains information such as serving size, calories and percentages of recommended daily values.

Diabetics may tend to focus only on sugar levels of food; however, they should also consider carbohydrate levels while looking at foods because when carbohydrates are digested they turn into sugar. Some people think that sugar-free products are best for diabetics, however these items can have unforeseen side effects such as gas, bloating and digestive problems.

Consult the label for salt and sugar levels. Items that you may not consider to be sweet or salt may contain hidden levels. An easy way to determine the amount of sugar or salt in an item is to see where it falls in the ingredient list. The higher up the ingredient is listed, the higher content of that ingredient.

Just because a package is small, do not assume it is only one serving. Consult the Nutrition Label for accurate serving sizes.