Whoever called grocery shopping a chore was bluffing. Grocery shopping does not have to be intimidating, despite the never-ending aisles and options that it comes with. Going grocery shopping does not have to be a chore; instead, it is a golden ticket to a healthier you.
To make your grocery cart a secret weapon in the fight against diabetes, Slurrp interviewed Dr Archana Batra, a Dietician and a Certified Diabetes Educator. This World Diabetes Day, falling on 14th November, read this Slurrp exclusive as Dr Archana Batra reveals the secrets to a healthy grocery haul, ensuring you stock your pantry with blood sugar-friendly goodies.
Also Read: Facing Stomach Issues In Monsoon? Try These Nutritionist-Approved Cleansing Soups And Broths
Tips For Healthy Grocery Shopping
Fresh Fruits And Vegetables
Your priority while shopping for groceries should be fruits and vegetables. Stock up on these as much as possible if you plan to improve your diet. Fruits and vegetables are packed with vitamins, minerals and antioxidants that help enhance the body’s immune system and prevent serious diseases. Considering the amount of fibre each of them has, consuming fruits and vegetables can also help in improving your digestive health. However, patients who are diabetic or are prone to it should try to opt for fruits with reduced GI levels (Glycemic Index). This category includes fruits like berries, apples, pears, etc. These are better alternatives than high-GI fruits like watermelon and pineapples.
Whole Grains
Opting for whole grains instead of refined ones is a simple and foolproof way to increase your nutrient intake. This is also perfect for diabetics because the fibre levels in whole grains prevent blood sugar spikes, which are common in patients who have diabetes. This category can include oats, quinoa, whole wheat breads etc. These preserve their fibre and other essential nutrients, which in turn regulate blood sugar levels. They also keep one full for longer, so the tendency to overeat decreases. Whole grains will also help increase energy levels and decrease food cravings. They are the perfect addition to your grocery list since they also improve heart health and reduce the risk of developing illnesses.
Lean Protein
Another very essential component of your grocery shopping list should be lean proteins. They can significantly help improve your health. Lean proteins of any kind prevent drastic strikes on the level of glucose in your body, which is very important for diabetics.
Sources of lean proteins can include tofu, lentils, fish, beans, chicken etc. Proteins play a huge role in developing and repairing tissues, improving muscle health, and keeping the metabolism high. They also help satisfy hunger and keep you fuller for longer. By opting for slimmer cits and plant-based proteins, you can decrease your intake of saturated fats.
Good Fats
Healthy fats are a must in your diet because not all fats are good for your health. Monounsaturated and polyunsaturated fats in food items like avocados, walnuts, chia seeds, olive oils, etc, help reduce the risks of cholesterol and cardiac diseases, which are prone in people with diabetes.
These healthy fats also promote the generation of hormones and brain health. For diabetics, it is very crucial that they choose good fats over saturated ones since they can help control cholesterol levels in the body. This also helps with diabetic complications like neuropathy and heart disease.
Low Fat Dairy & Alternatives
Dairy products and their substitutes are packed with protein and calcium, which are very important for the body. So, choose healthier options like low-fat cheese, skimmed milk, and yoghurt. These can give you all the vital nutrients while still helping keep your calories in check.
Plant-based alternatives like oat milk, soy yoghurt and almond milk can also be great options, especially if you are lactose intolerant and significantly reduce your carbohydrate intake. Not only will these alternates satisfy your food cravings, but they also provide the nutrition you need.
Spices and Herbs
No one wants bland food, and herbs and spices are the way to go! Never undermine the importance of buying good herbs and spices when you go grocery shopping. These not only help make every food item a delicacy but also make sure you don't overconsume the sodium or overall calorie content.
Turmeric, cinnamon, basil, and garlic will enhance the flavours of your food, helping you enjoy them more. Cinnamon specifically can enhance insulin sensitivity, leading to regulated blood sugar levels. Some of these spices also have anti-inflammatory and digestive benefits.
Foods For The Go
Eating snacks between meals can be a good way to avoid consumption of junk food. When shopping for snacks, try to get wholesome and healthy options like carrots with hummus, roasted chana or roasted foxnuts that you can snack on in between meals. Choose proteins with high fibre and protein content. For diabetics, it is always healthier to opt for a low glycemic index and higher protein content. These will help satiate your cravings and keep you full for longer.
Beverages
Usually, the beverages that we buy are full of nothing but empty calories and an excessive amount of sugar. It is a basic rule for diabetics to avoid sugar-loaded drinks because they can be severely detrimental. Try switching these with herbal teas and other low-calorie drinks. Besides these, do not forget to hydrate and consume water every day. If you like drinks with flavour in them, then you might consider adding fruits into your water to make water-infused drinks.
Try adding cucumbers, lemon and berries to your water to make them taste better and more fun to have. Cutting down on sugary drinks has a lot of advantages. Just cutting down on these sugar-infused drinks, especially for diabetes patients, will help you reach your health goals much faster.
Quick Tip
Meal prepping is a golden rule when it comes to having a healthy lifestyle. If you are a diabetic patient, stocking up on meal prep essentials is never a miss. Items like containers, zip lock bags, and various kitchen essentials can help you prepare batches of healthy meals throughout the week that you can just heat up and eat even on the busiest days. This prevents you from opting for takeout and other unhealthy options because you will then already have food ready to eat at home. You can make a wide variety of wholesome meals for the week based on your preferences from the groceries you brought. With this, you can create a more health-conscious lifestyle and a clean, hassle-free kitchen experience.