18 best non-perishable foods for people with diabetes

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Keeping foods non-perishable can be a great way to cut down on time spent going to the store and make sure you have all the ingredients you need to make a nutritious meal. Notably, many frozen or stabilized foods have minimal effects on blood sugar levels. Here are 18 non-perishable foods for people with diabetes.

1. Dried or canned green beans

Chickpeas are common in many dishes. While they contain carbs, they're also rich in fiber, protein, and fat - all of which help minimize the overall impact on your blood sugar.
Legumes can be used to make appetizers. Eating beans can also help with weight loss and may help regulate blood pressure and cholesterol.
In addition, beans can help people manage blood sugar. They are a complex carbohydrate, so the body digests them more slowly than other carbohydrates.
If stored in a pantry, dried chickpeas will keep for up to 3 years.

2. Canned tomatoes

Canned tomatoes can flavor many dishes, including soups and stews. These red fruits are also rich in antioxidants, such as lycopene, which may promote heart health.
Plus, they're pretty low in carbs, so they only have a minimal effect on your blood sugar. Canned tomatoes can be used in cooking or to make sauces.

3. Peanut butter

Peanut butter is a good source of protein, fat and fiber and it is low in carbs. You can add peanut butter to toast or crackers, blend it into a smoothie, or use it as a dip. It's also great in savory dishes like Thai-inspired stir-fries.
Just be sure to choose brands of peanut butter that are naturally sugar-free, as sugary foods negatively affect blood sugar control. Once opened for use, peanut butter lasts about 1 year.

4. Pistachios (Pistachios)

Pistachios (Pistachios) are a tree nut that contains protein and healthy fats. Seeds are rich in fiber, making a diabetic food a great snack for people with diabetes.
Pistachios are eaten with salads and can be crushed to make bread. This seed is kept for a period of about 6 months outside and in the refrigerator, it can prolong the preservation time a lot.

5. Canned Salmon

Canned salmon is rich in omega 3 fatty acids, which are good for your brain and fight inflammation. What's more, this fish is packed with protein and has no carbs. Canned salmon also contains some bones, which are safe and edible — and provide a calcium boost.
Canned salmon can be used on salads or in salmon pieces. It usually does not expire until 2 years after purchase.
Everyone needs a healthy dose of fats to keep the body functioning and promote heart and brain health.
The ADA reports that a diet high in polyunsaturated and monounsaturated fats can improve blood sugar and blood lipid control in people with diabetes.

6. Nut crackers

Nut crackers are cookies made with a variety of seeds, such as sesame, flax, and chia seeds. The seeds serve as a source of healthy fats and fiber, which help slow down how these cookies affect your blood sugar.
They can be paired with peanut butter or cheese as a snack, or included in a snack like chicken salad or soup. If kept tightly sealed and stored in the pantry or refrigerator, nut crackers will last for about 1 month.

7. Chia seeds

People often refer to chia seeds as a superfood due to their high antioxidant and omega-3 content. They are also a good source of plant-based protein and fiber. According to the study, people who were overweight and had type 2 diabetes lost more weight after 6 months when they included this anti-diabetic food in their diet than those who ate oat bran substitutes. Therefore, researchers believe that chia seeds can help people manage type 2 diabetes.
Chia seeds are small black or white seeds. They promote digestive health because they are rich in soluble fiber and form a gel in your gut. This helps slow down digestion and prevents rapid blood sugar spikes..
Chia seeds can be eaten for breakfast or with salads, used in baking, or added with water to make dishes. dessert.

8. Berries

Berries are full of antioxidants, which can help prevent oxidative stress. Oxidative stress is linked to a wide range of health conditions, including heart disease and some cancers.
Studies have found chronic levels of oxidative stress in people with diabetes. Oxidative stress occurs when there is an imbalance between antioxidants and unstable molecules called free radicals in the body.
Berries like raspberries are relatively low in sugar and high in fiber compared to other fruits like bananas or apples, so they affect your blood sugar to a lesser extent.
Plus, berries are packed with health-promoting nutrients and antioxidants. They also contain other important vitamins and minerals, including: vitamin C, vitamin K, manganese, and potassium.

9. Cauliflower

Broccoli is a versatile ingredient that can replace mashed potatoes, rice, and even certain types of pasta like macaroni. Its mild flavor makes for a great alternative to starchy ones. Broccoli is very low in carbs.

10. Quinoa

Quinoa is a whole grain that has a taste and texture similar to brown rice. However, it has more protein and fiber - and fewer total carbs - than brown rice, making it ideal for people with diabetes.
Quinoa lasts for about 6 months to 1 year if stored properly in an airtight container in the refrigerator.

11. Canned Mushrooms

Canned mushrooms have a milder flavor than fresh varieties, helping to add nutrients to dishes. Mushrooms are common in soups and stir-fries.
Mushrooms are rich in fiber and low in carbs, so they have a negligible effect on your blood sugar. Some varieties of mushrooms include white button, which contains ergothioneine, an amino acid with antioxidant properties and may aid in blood sugar management.

12. Green leafy vegetables

Green leafy vegetables are packed full of essential vitamins, minerals and nutrients. They also have minimal impact on blood sugar levels. Green leafy vegetables, including spinach and kale, are primarily plant-based sources of potassium, vitamin A, and calcium.
Green leafy vegetables provide protein and fiber. Some researchers say that eating green leafy vegetables is helpful for people with diabetes due to their high antioxidant content and starch-digesting enzymes.
Green leafy vegetables include: spinach collard greens kale cabbage Bok choy broccoli. One small study found that kale juice can help regulate blood sugar and improve blood pressure in people with subclinical hypertension.
In the study, people drank 300ml of kale juice daily for 6 weeks. Meals can include green leafy vegetables in salads, side dishes, soups and dinners. Pair them with a lean protein source, such as chicken or tofu.

13. Canned Chicken

Canned chicken is quite lean, rich in protein and contains almost no carbs. It is also very convenient, as it is fully cooked and ready to eat.
It can be used in soups, salads, and casseroles in much the same way as you would use cooked chicken that is shredded or shredded. Canned chicken lasts up to 4 years.

14. Dark Chocolate

Dark chocolate is a great diabetes-lowering food for people with diabetes. The darker the chocolate, the better, as chocolate with a higher cocoa content tends to pack less sugar. Cocoa is also rich in fiber and healthy fats.
For example, just 3 squares (30 grams) of 78% dark chocolate provide 14 grams of fat, 3 grams of protein and 4 grams of fiber - with just 11 grams of carbs. A bar of dark chocolate keeps for up to 4 months in the refrigerator.

15. High protein pasta

High protein pasta is usually made from legumes, such as black beans or chickpeas, instead of wheat.
Legumes contain carbs but boast more fiber and protein than wheat, making high protein pasta a better choice for people with diabetes.
You can replace regular pasta with a variety of high protein in any recipe.

16. Protein powder

Most protein powders are low in carbs and added sugars while providing large doses of protein, quickly and conveniently.
Whey protein is derived from cow's milk, so if you prefer a plant-based option, you can use soy or pea protein powder.
Protein powder is a great addition to smoothies, protein shakes and desserts. It usually lasts up to 1 year if sealed and stored in a cool, dry place.

17. Milk

Although cow's milk is slightly higher in carbs than some alternatives, it has protein and fat that - unless it's omitted - reduces its effect on your blood sugar. Also, some plant-based milks like unsweetened almond milk contain a few carbs to start with.
If you choose plant-based milk, make sure to buy the variety without added sugar. Both stabilized and plant-based milks can be used in various recipes, such as high-protein smoothies, soups, and baked goods. They have not been opened for several months but should be refrigerated after opening.
Dairy products contain essential nutrients, including calcium and protein. Some studies have even suggested that milk has a positive effect on insulin secretion in some people with type 2 diabetes.
Some of the best options to add to the list are: Parmesan, ricotta, or cheese apricots, low-fat or fat-free milk, Greek yogurt, or low-fat or fat-free yogurt.

18. Olive oil

Olive oil is rich in anti-inflammatory compounds and consuming it regularly can help you manage your blood sugar levels.
Olive oil is pure fat, so it doesn't contain carbs that affect your blood sugar. However, it is high in calories, so you should use it in moderation.

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