What should a basic diabetic pantry look like? We asked dietician Cheryl Meyer to give us a shopping list!
The basic diabetic pantry
From our community: “I’ve just been diagnosed and have no idea what to eat. Please help me! I just need some basic ideas of what to keep in my cupboard so I can make easy healthy meals…” John Tabenga.
Stocking your pantry is a fantastic place to start – healthy eating isn’t only about your kitchen, it begins when you wheel your trolley down the aisles of your local supermarket. Arming yourself with a well-planned shopping list will not only get you in and out of the shops quickly, it will also keep your healthy eating plan on track.
To help get you started I have put together a basic list to help you stock your fridge, freezer and pantry with healthy options. Here’s my suggested list for a diabetic pantry.
- Oat bran
- Rolled oats
- Low GI muesli
- Baby potatoes
- Sweet potatoes
- Wholewheat pasta
- Brown rice
- Corn: frozen, canned or fresh
Breads & crackers
- Rye, wholewheat or low GI bread
- Wholegrain crackers: Provitas, Ryvitas, Finn Crisp
- Multigrain melba toast
- Wholewheat wraps
- Wholewheat pita bread
- Canned beans, lentils and chickpeas (drain and rinse well)
- Dried beans, lentils and chickpeas
- Low-fat milk
- Low-fat yoghurt
- Low-fat cottage cheese
- Ricotta cheese
- Hard cheeses: mozzarella or reduced fat cheddar
Tip: When choosing hard cheese, aim for less that 25g fat per 100g.
Meat, poultry, fish & eggs
- Lean beef and pork, trimmed of fat
- Chicken, trimmed of skin
- Lean cold meats
- Fish rich in omega 3s: Fresh, frozen or tinned salmon, trout, tuna, pilchards, sardines, mackerel
- Hake or kingklip fillets
Fats and oils
- Olive / canola / avocado oil
- Unsalted nuts
- Peanut butter
- Low oil dressings and mayonnaise (less than 5g fat per 100g)
- Frozen vegetables: green beans, peas, carrots, cauliflower, broccoli.
- Fresh vegetables
- Tinned tomato
- Tinned asparagus
- A variety of fresh fruit
- Pre-cut frozen fruit
- Canned fruit (in juice) for treats
- Olive oil
- Unsalted nuts
- Lean or game biltong
- Popcorn kernels to prepare homemade popcorn with a dash of oil and salt
Store cupboard basics
- Non-stick cooking spray: Spray n Cook
- Beef, chicken and vegetable stock powder
- Lots of herbs and spices
Tip: Read food labels and compare different brands within each food category.
With these pantry essentials, you should be able to whip up all kinds of delicious diabetic-friendly meals… Check out our recipes here if you’re looking for inspiration!
An alternative diabetic pantry
If you’re looking for an easy way to eat low carb, this might not be the shopping list for you. Check out our low carb diabetic pantry here for a low carb shopping list, and this simple explanation of how to eat low carb.
What to read next?
What are the different food groups? A simple explanation: When you’re building a healthy plate of food, it helps to know about the food groups.
Free Healthy Food Guide: This Healthy Food Guide shows you exactly which foods to choose (and which to avoid), as well as sharing which portions to eat.
Eat healthy for diabetes: The one article you need to read about diabetes and diet.