Ask the Experts Blog

Navigating the grocery store can seem overwhelming for anyone – especially those with diabetes. The countless aisles lined with products all containing various amounts of sugars and carbohydrates. You’re trying to cook healthy for yourself or your family and stay on budget at the same time but where do you begin?! Registered dietitian, Nicole Morrissey, RD, is here to help you navigate the grocery store with diabetes as she shares tips for shopping smart:

Stop 1: Produce

• Always aim for 5+ servings of fruits and vegetables daily.
• Eat the rainbow – try to get a good mix of colors as each contains its own unique vitamins and minerals.
• It’s important to incorporate both non-starchy (carrots, celery, broccoli) and starchy vegetables (corn, potatoes, squash) in your daily meal plan.
• Cost is often a barrier to fruit/vegetable consumption for some people so buying what is affordable or on sale is great whether that is fresh, frozen, canned. Shop seasonal by using price as a guide. Produce that is in season will not only cost less, it will also be at the peak of freshness.
• A benefit to frozen fruits and vegetables is that they are preserved without added salt/sugar and in most instances at the peak of ripeness which ensures highest nutrient content. Canned items are also available with no salt added, reduced sodium, etc. Keep in mind, however you get the recommended 5+ servings/day is always best.
• Time savers vs. cost savers: Benefit to buying in bulk = lower cost with more prep. Benefit to buying convenience (i.e. bagged lettuce, sliced apples, etc.) = convenience which may increase consumption.

Stop 2: Meats and Seafood

• Meats or proteins do not contain carbohydrates so they do not raise blood glucose levels.
• A balanced meal plan usually has about 2-5 ounces of meat.
• Limit meats that are high in saturated fat such as processed meats (brats, sausage, bacon, kielbasa, hot dogs, bologna, etc.) Keep in mind higher fat meals cause blood glucose to remain elevated for longer periods of time following a meal.
  • Comparing cost and calories: 4 ounces (raw) of 80% lean ground beef is 270 calories vs. 190 calories in 90% lean ground beef (which costs a few dollars more). It is possible to save a few dollars by purchasing 80% lean ground beef. After pan-broiling beef crumbles and blotting them with a clean paper towel, your final product will be close to the calorie and fat content of 90% lean pan-broiled crumbles that have not been blotted.
• Strive for healthier, more affordable protein sources such as boneless/skinless chicken breasts, pork loin/pork tenderloin, pork chops, eggs, peanut butter (no sugar added), nuts and seeds (unsalted).

Stop 3: Dairy

• Lactose is a natural sugar – foods with more lactose will be liquid at room temperature and higher in carbohydrate vs protein.
• Whole milk products vs low fat and fat-free: Whole milk (8 oz) = 150 calories and 5 g. saturated fat vs fat-free/skim milk (8 oz) = 80 calories and 0 grams fat/saturated fat – both have SAME carbohydrate content of 11 grams
• Yogurt label reading – which is best? High protein (Greek), limited or no added sugar (less than 8-9 grams of sugar per 6 ounces, as a ballpark)

Stop 4: Breads and Grains

• When reading labels on bread, try to find those where the first word on ingredient list is “whole” with a goal of making half (or more) of your grains whole grains as refined grains lose valuable nutrients in processing.
• Use “daily value” percentages as a measure for grains – 5% is low; 10% is a “good” source; 20% or more is an “excellent” source

Stop 5: Cereals

• Don’t be fooled by marketing and buzz words such as “lowers cholesterol” or “high in fiber.”
• Portion sizes vary by cereal so be sure to accurately factor that in and don’t just take the carbohydrate or sugar content at face value.
• Sugar may be listed as words that end in “-ose” – dextrose, maltose, sucrose or other ingredients such as maltodextrin, dextrin, honey, cane sugar, cane juice, syrups, etc.
• 4 grams of sugar = 1 teaspoon of sugar – women should aim for 6 teaspoons or less daily and men less than 9 teaspoons or less daily.

Stop 6: Fruit Juice, Sports Drinks, and Carbonated Drinks

• Fruit juice (even 100% fruit juice) as opposed to natural fruit is not a preferred method of vitamin and mineral intake– for adults or children!
• Sugar substitutes such as aspartame (Equal), sucralose (Splenda), or stevia are often used in sugar-free candies and desserts – be sure to always look at total carbohydrate content per serving size and not just grams of sugar (which is accounted for in total carbohydrate)
• If drinking soda, choosing a diet soda or sugar-free beverage is better (but water or another unsweetened, caffeine-free beverage such as decaf coffee or tea, is really best J )
• Sugar alcohols such as mannitol, sorbitol, etc. (end in –ol on the ingredient list) are not sugar, but may raise blood glucose as much as half as much as regular sugar

Now that you’ve navigated your way through the grocery store, the last stop is the check-out aisle. Try to avoid impulse buying as many items in the aisles are often high priced and unhealthy. And finally the most important tip for a successful trip to the store? Always make a list! This helps both your health and your budget.