Top 6 Diabetes-Friendly Foods

Navigating the grocery store with diabetes can feel overwhelming, but it doesn’t have to be

Whether someone is living with Type 1 diabetes (T1D) or Type 2 diabetes (T2D), having a plan and knowing what foods to look for can make managing blood sugars much easier. That’s where the expertise of a diabetes dietitian and Certified Diabetes Educator comes in, offering practical, realistic, and flavorful guidance.

Here’s a breakdown, aisle by aisle, of grocery staples a T1D or T2D dietitian might grab on a weekly shopping trip to support better blood sugar control, make meal prep easier, and keep meals enjoyable.

1. Sweet Potatoes – A Complex Carb Win

Sweet potatoes are a staple in any dietitian's cart for individuals with Type 1 or Type 2 diabetes. Why?

• They’re high in fiber, which helps slow the absorption of sugar into the bloodstream.
• They’re rich in potassium and vitamin A.
• They’re incredibly versatile; tossed in the air fryer, they make a quick and delicious side dish.
• Compared to white potatoes, sweet potatoes tend to have a gentler effect on blood sugar, especially when paired with protein or healthy fats.

2. Easy-Cook Shrimp – Protein Made Simple

Shrimp is a go-to diabetes-friendly protein. It’s:

• Low in fat
• Virtually carb-free
• Ready in just minutes

Diabetes dietitians often recommend shrimp for quick weeknight meals. It works beautifully in stir-fries, tacos, or as a salad topper, balancing out the plate without spiking blood sugar.

3. Whipped Butter – Smart Fat Choices

Fat isn’t the enemy; it’s all about making smart choices. One dietitian-approved pick is whipped butter because:

• It contains less fat per serving
• It provides the same buttery taste and texture
• It can be used in recipes or on toast without going overboard

Diabetes dietitians often help clients enjoy favorite flavors while keeping blood sugars in check, and lighter fat options like whipped butter are an easy win.

4. Chickpea Pasta – More Fiber, More Protein

Chickpea pasta is a pantry must-have for many diabetes dietitians. It’s:

• Made from whole chickpeas
• Packed with fiber and plant-based protein
• Surprisingly tasty

Chickpea pasta offers a lower-carb pasta alternative that’s more filling and blood sugar-friendly, especially when paired with tomato-based sauces or roasted vegetables.

5. High-Fiber Bread – Lower Impact on Blood Sugar 

Bread isn’t off-limits; it’s all about the kind you choose. A favorite among dietitians is high-fiber bread, like the kind from Sola, which contains:

• 8 grams of fiber
• Only 9 grams of net carbs

High-fiber breads help slow digestion and reduce blood sugar spikes. Type 1 diabetes dietitians often recommend looking at both total carbs and fiber content for better blood sugar control. 

6. Frozen Fruit – Nutritious and Convenient 

Frozen fruit is a game-changer, especially when fresh isn’t in season. It’s:

• Equally as nutritious as fresh fruit
• Budget-friendly
• Long-lasting

Diabetes Educators remind clients that fruit isn’t the problem. It’s all about portion sizes and pairing fruit with protein or healthy fats to avoid spikes.

Grocery Shopping Tips from a Diabetes Dietitian 

Whether managing T1D or T2D, grocery shopping doesn’t need to be stressful. Here are some tips straight from diabetes nutrition experts:

1. Read labels: Focus on fiber, protein, and added sugars.
2. Balance the cart: Aim for a mix of protein, healthy fats, fiber-rich carbs, and colorful produce.
3. Don’t skip the frozen aisle: Frozen veggies and fruits are nutritious and incredibly convenient.

For individuals living with diabetes, the right foods can make a significant difference. Dietitians who specialize in Type 1 or Type 2 diabetes help individuals build meals that support their blood sugar goals and taste good. 

Whether newly diagnosed or living with diabetes for years, working with a Diabetes Educator or diabetes dietitian can make shopping, meal planning, and daily life easier and even enjoyable.

Let food be a tool, not the enemy. With the right knowledge and support, managing diabetes becomes much more manageable.

If you ever feel stuck on what to snack on, grab this for dietitian-approved ideas that support steady blood sugars.

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