Keeping your pantry supplied with these diabetes-friendly foods can make mealtimes easier while helping to keep your blood sugars in a healthy range. These convenient ingredients follow the principles of a diabetes-friendly diet, so what you’ll see are heart-healthy fats (like olive oil), high-fiber whole grains and legumes, lean protein, low-salt seasonings, healthy fruit-based sweet treats and plenty of shelf-stable fruits and veggies. This list will take the guesswork out of what to buy and with the simple recipe ideas to go with each item, it’ll be easy to know what to make, too.
See More:Complete List of Foods to Eat When You Have Diabetes—and What to Limit
No-Salt Seasonings
Pictured Recipe:All-Purpose Herb Seasoning
What to Make:
Slow-Cooker Vegetarian Bolognese
Sheet-Pan Chicken Fajita Bowls
Chickpea & Potato Curry
Bean & Beef Taco Soup(sub in spice blends for the different spices in these recipes)
Sheet-Pan Lemon-Pepper Chicken
Read More:DIY Seasonings & Herb Mixes You Can Make at Home
Vinegars & Heart-Healthy Oils
Pictured Recipe:Citrus Vinaigrette
Some examples of heart-healthy oils include olive oil, sesame oil and canola oil. Made from plants, these oils are low in (or free of)saturated fat, which tends to harm our heart when eaten too often. Different oils impart different flavors and also have different uses in cooking. Olive oil is great insalad dressingsand medium-heat cooking, where canola oil is often used for higher-heat applications, like frying. (You can read more about what oils to use whenhere.) Infused olive oils are also a nice option—try lemon-infused olive oil (citron oil) drizzled over fish, chicken, vegetables or salad greens for a burst of flavor without adding salt.
Vinegar is the other part of the equation—it can be used in combination with one of these oils to create yummy dressings, or can be mixed with water and herbs to make quick-pickles. Just like the oils, each oil imparts different flavors and and are used in different ways. Here are some basic oils and vinegars to keep stocked in your kitchen:
Honey-Mustard Vinaigrette
Homemade Vinaigrette with Sesame & Ginger
Easy Red-Wine Vinaigrette
Balsamic Roasted Cabbage
Apple Cider Vinegar Tonic
Quick Pickles
Balsamic-Marinated Chicken
Read More:Foods to Avoid with Diabetes
Nuts & Seeds
Pictured Recipe:Curried Cashews
Nuts and seedsare great sources of heart-healthy fats and they also deliver a small dose of fiber and protein. Nuts and seeds make for a great snack or salad topper and when turned into a nut butter, it can top toast, add flavor in anenergy ball(and help keep it from falling apart) and make your morningsmoothieextra creamy. The combination of healthy fats, plus a little fiber and protein, will help keep you feeling fuller for longer and will help prevent your blood sugars from going too high, too quickly. Go for the unsalted versions to cut back on added sodium. Here are a few versatile staples to keep in your kitchen:
Blueberry Almond Chia Pudding
Spinach-Strawberry Salad with Feta & Walnuts
No-Salt-Added Canned Beans and Low-Sodium Bean Soups
Pictured Recipe:Vegetarian Black-Bean Soup
No-salt-addedcanned beans—such as white, black, kidney, and chickpeas—are full of fiber, protein, vitamins and minerals. Canned beans are very versatile, which means you won’t get bored of using the same beans over and over again. Drain and rinse the beans to get rid of the excess liquid before adding to salads, blending into a dip or mixing into soups. Or go with an even easier option and pick up a few cans of low-sodiumbean soupsfor a ready-to-eat meal. Stir in vegetables and lean meats with your canned soup for a semi-homemade meal that delivers extra nutrients and satisfying protein. Here are some beans and soups to keep in your kitchen:
Black Bean Soup
Tuscan White-Bean Soup
Slow-Cooker Bean & Barley Soup
No-Cook Black Bean Salad
Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
Canned Tuna, Salmon & Chicken
Pictured Recipe:Easy Salmon Cakes
Cannedtuna,salmonand chicken are great protein add-ons for soups, salads, casseroles and sandwiches—no cooking needed! Keeping a few cans of each of these healthy proteins on hand means you can make a delicious and nutritious meal in minutes.
Crunchy Confetti Tuna Salad
Easy Tuna Noodle Casserole
Tuna & White Bean Salad
Salmon-Salad Stuffed Avocado
Healthy Buffalo Chicken Dip(sub in canned chicken)
Read More:How to Make Salmon Patties
Whole Grains
Pictured Recipe:Slow-Cooker Vegetarian Bolognese
Baked Banana-Nut Oatmeal Cups
Apple-Cinnamon Overnight Oats
American Goulash
Easy Chicken Fried Rice
Vegan Buddha Bowl
One-Pot Mac & Cheese with Cauliflower & Brussels Sprouts
No-Salt-Added Canned Veggies & Canned Tomatoes
Pictured Recipe:Eggs in Tomato Sauce with Chickpeas & Spinach
No-salt-added canned vegetables and canned tomatoes are high in nutrition and convenience. Keeping a few cans in your pantry (or a few bags of frozen veggies in your freezer) means you’ll always be able to incorporate veggies to your meal, even when you haven’t been able to get to the store. Canned tomatoes can be turned into a delicious pasta sauce, a veggie-packed soup or a flavorful curry. Canned veggies can be drained and enjoyed as a simple side or can be mixed into casseroles, stir-fry recipes, pastas and soups. If you can’t find no-salt-added canned veggies, drain and rinse them well to get rid of as much sodium as possible. Here are a few cans to keep in your kitchen for easy, healthy meals:
Sub in canned for fresh veggies in these recipes.
Easy Chicken Tikka Masala
Lasagna Soup
Clean-Out-the-Fridge Vegetable Stew
Pineapple Pork Fried Rice
Vegetable & Pasta Soup
Read More:The Best Canned Vegetables, Ranked
Canned Fruit in Its Own Juice
Pictured Recipe:Fresh Fruit Salad
Canned fruit in its own juice is a healthy lower-sugar option than canned fruit in the sugary syrup. If you can only find fruit packed in the sugar syrup, drain the syrup and give the fruit a good rinse under water to get rid of excess sugar. Mix canned fruit with fresh seasonal fruit for a more colorful salad. Try oatmeal or yogurt topped with diced canned peaches, apricots or pears and other pantry staples like nuts and seeds and use canned options to bake traditional fruit-forward desserts, likecobblersandcrumbles. Here are some to keep on hand:
Sub in canned fruit for fresh or do half and half
Easy Peach Cobbler
Greek Yogurt with Fruit & Nuts
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