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 Crazy Herb Spice Mix Pictured Recipe: Crazy Herb Spice Mix No-salt seasonings, like Mrs. Dash, homemade seasoning blends and many store-bought spices blends, are great for enhancing the flavor of a dish, without the need for too much salt. Spice mixes are convenient ingredients to have on hand as they can quickly and easily turn a bland recipe into something super flavorful with just a few shakes. You can still use salt when you cook but by adding it yourself, you have better control over how much you use . Here are a few basic spice blends to keep handy: Italian seasoningCurry powderTaco or fajita seasoningLemon pepper 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 5172219.jpg 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 in salad dressings and medium-heat cooking, where canola oil is often used for higher-heat applications, like frying. (You can read more about what oils to use when here.) 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: Extra-virgin olive oilCanola oil or grapeseed oilSesame oilBalsamic vinegarRed-wine vinegarRice vinegar What to Make: 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 3757592.jpg Pictured Recipe: Curried Cashews Nuts and seeds are 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 an energy ball (and help keep it from falling apart) and make your morning smoothie extra 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: AlmondsWalnutsCashewsChia seedsSesame seedsPepitas (pumpkin seeds) What to Make: Blueberry Almond Chia Pudding Spinach-Strawberry Salad with Feta & Walnuts No-Salt-Added Canned Beans and Low-Sodium Bean Soups Vegetarian Black Bean Soup Pictured Recipe: Vegetarian Black-Bean Soup No-salt-added canned 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-sodium bean soups for 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 beansWhite beans (or cannellini beans)ChickpeasKidney beansPinto beansMinestrone soupTuscan-style white bean soupBean and barley soup What to Make: Black Bean Soup Tuscan White-Bean Soup Slow-Cooker Southwestern Bean Soup No-Cook Black Bean Salad Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette Canned Tuna, Salmon & Chicken 6422784.jpg Pictured Recipe: Easy Salmon Cakes Canned tuna, salmon and 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. Canned albacore tuna, packed in waterSkinless, boneless canned salmonCanned chicken, packed in water What to Make: 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 two bowls of pasta Pictured Recipe: Slow-Cooker Vegetarian Bolognese Whole grains, like whole-wheat bread and pasta, brown rice, quinoa and oatmeal are key components of a healthy diet for diabetes. Whereas refined grains (like white pasta and bread) are processed in a way that removes most of the fiber, whole grains deliver a hefty dose of fiber, which has so many amazing health benefits, and in particular plays a important role in blood-sugar management. Fiber slow down digestion which in turn slows down how quickly the glucose from the carbs enter your blood stream. So, by going with whole grains, your blood sugar is less likely spike too high, too quickly. Here are some healthy whole grains to keep on hand: Old-fashioned oatsWhole-wheat breadWhole-wheat pastasBrown riceQuinoaWhole-wheat couscous What to Make: 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 Eggs in Tomato Sauce with Chickpeas Spinach 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: Canned diced tomatoesCanned crushed tomatoesCanned whole tomatoesCanned cornCanned carrotsCanned green beansCanned peas What to Make: 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 Fresh Fruit Salad 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, like cobblers and crumbles. Here are some to keep on hand: Canned pineappleCanned peachesCanned pearsCanned mandarin orangesCanned mixed fruit What to Make: Sub in canned fruit for fresh or do half and half Easy Peach Cobbler Greek Yogurt with Fruit & Nuts
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
Crazy Herb Spice Mix
Pictured Recipe: Crazy Herb Spice Mix
No-salt seasonings, like Mrs. Dash, homemade seasoning blends and many store-bought spices blends, are great for enhancing the flavor of a dish, without the need for too much salt. Spice mixes are convenient ingredients to have on hand as they can quickly and easily turn a bland recipe into something super flavorful with just a few shakes. You can still use salt when you cook but by adding it yourself, you have better control over how much you use . Here are a few basic spice blends to keep handy:
Italian seasoningCurry powderTaco or fajita seasoningLemon pepper
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
5172219.jpg
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 in salad dressings and medium-heat cooking, where canola oil is often used for higher-heat applications, like frying. (You can read more about what oils to use when here.) 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:
Extra-virgin olive oilCanola oil or grapeseed oilSesame oilBalsamic vinegarRed-wine vinegarRice vinegar
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
3757592.jpg
Pictured Recipe: Curried Cashews
Nuts and seeds are 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 an energy ball (and help keep it from falling apart) and make your morning smoothie extra 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:
AlmondsWalnutsCashewsChia seedsSesame seedsPepitas (pumpkin seeds)
Blueberry Almond Chia Pudding
Spinach-Strawberry Salad with Feta & Walnuts
No-Salt-Added Canned Beans and Low-Sodium Bean Soups
Vegetarian Black Bean Soup
Pictured Recipe: Vegetarian Black-Bean Soup
No-salt-added canned 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-sodium bean soups for 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 beansWhite beans (or cannellini beans)ChickpeasKidney beansPinto beansMinestrone soupTuscan-style white bean soupBean and barley soup
Black Bean Soup
Tuscan White-Bean Soup
Slow-Cooker Southwestern Bean Soup
No-Cook Black Bean Salad
Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
Canned Tuna, Salmon & Chicken
6422784.jpg
Pictured Recipe: Easy Salmon Cakes
Canned tuna, salmon and 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.
Canned albacore tuna, packed in waterSkinless, boneless canned salmonCanned chicken, packed in water
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
two bowls of pasta
Pictured Recipe: Slow-Cooker Vegetarian Bolognese
Whole grains, like whole-wheat bread and pasta, brown rice, quinoa and oatmeal are key components of a healthy diet for diabetes. Whereas refined grains (like white pasta and bread) are processed in a way that removes most of the fiber, whole grains deliver a hefty dose of fiber, which has so many amazing health benefits, and in particular plays a important role in blood-sugar management. Fiber slow down digestion which in turn slows down how quickly the glucose from the carbs enter your blood stream. So, by going with whole grains, your blood sugar is less likely spike too high, too quickly. Here are some healthy whole grains to keep on hand:
Old-fashioned oatsWhole-wheat breadWhole-wheat pastasBrown riceQuinoaWhole-wheat couscous
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
Eggs in Tomato Sauce with Chickpeas Spinach
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:
Canned diced tomatoesCanned crushed tomatoesCanned whole tomatoesCanned cornCanned carrotsCanned green beansCanned peas
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
Fresh Fruit Salad
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, like cobblers and crumbles. Here are some to keep on hand:
Canned pineappleCanned peachesCanned pearsCanned mandarin orangesCanned mixed fruit
Sub in canned fruit for fresh or do half and half
Easy Peach Cobbler
Greek Yogurt with Fruit & Nuts
Crazy Herb Spice Mix
Crazy Herb Spice Mix
5172219.jpg
5172219.jpg
3757592.jpg
3757592.jpg
Vegetarian Black Bean Soup
Vegetarian Black Bean Soup
6422784.jpg
6422784.jpg
two bowls of pasta
two bowls of pasta
Eggs in Tomato Sauce with Chickpeas Spinach
Eggs in Tomato Sauce with Chickpeas Spinach
Fresh Fruit Salad
Fresh Fruit Salad
