- A well-stocked pantry makes preparing nutritious, blood sugar–friendly meals easier.
- Dietitians suggest filling your pantry with foods rich in fiber, healthy fats and protein.
- Blood sugar–balancing nuts, oats, sorghum and canned fish and beans are top choices.
Ask any dietitian and they’ll tell you that the secret to creating nutritious, healthy meals is a well-stocked pantry. But when you’re living with diabetes, filling your pantry with the right foods has an added advantage: better blood sugar management.
Of course, there are lots of healthy pantry staples to choose from. To find the best ones, we asked dietitians to share their go-to pantry essentials for quick, delicious, blood sugar–friendly meals. Here are their top picks.
1. Chia Seeds
If you love chia pudding, we have happy news for you. Those little seeds are great for managing your blood sugar. Just 1 ounce of chia seeds provides an impressive 10 grams of blood sugar–leveling fiber. What makes the fiber in chia seeds so special? When you toss chia seeds in, say, some chia pudding or overnight oats, their fiber soaks up the liquid from the recipe’s almond or soy milk and forms a slick gel. “Sticky chia seed gel glides through the digestive tract, helping to slow the release of blood sugar into the bloodstream,” says Sheri Gaw, RDN, CDCES.
2. Canned Fish
Canned fish aren’t just budget-friendly and convenient. They’re also a handy addition to blood sugar–balancing meals. Canned tuna, salmon, mackerel and sardines are all good sources of the long-chain omega-3 fatty acids DHA and EPA. Research has found that these beneficial fats may improve blood sugar control and heart health and reduce inflammation. Since having diabetes increases the risk of developing heart disease, keeping a few cans of fatty fish in your pantry is a double win for your health (the American Diabetes Association recommends eating fatty fish at least twice weekly). If all that weren’t enough, canned fish are also a convenient source of protein, another nutrient that helps balance blood sugar.
3. Almond Flour
Just because you’re living with diabetes doesn’t mean you can’t enjoy a slice of home-baked cake or a warm batch of muffins. If you love baking but don’t love all the carbs that come along with it, give almond flour a try. This nutty flour can help cut carbs while pumping up blood sugar–stabilizing fiber and protein, says Megan Warnke, RDN, CDCES. Swap it in for all or part of the white or whole-wheat flour you’d usually use in muffins, pancakes, quiche crust or for breading chicken, she says.
4. Canned Legumes
Canned legumes, like beans, chickpeas and lentils, are one of the few foods that give you a healthy dose of blood sugar–regulating protein and fiber. That may be why a systematic review study linked frequent legume consumption to lower fasting blood glucose and A1C in people with diabetes. Plus, legumes contain almost no saturated fat and are cholesterol-free, making them a boon for heart health, too.
While all legumes are an excellent choice, Vandana Sheth, RDN, CDCES, FAND, is particularly fond of lentils because they’re so versatile. “You can enjoy them in a variety of ways, including dips, soups, salads or wraps,” she says.
5. Cinnamon
Don’t overlook the spices in your pantry. They’re filled with antioxidants, especially cinnamon. “Cinnamon is an antioxidant-rich, naturally sweet, yet sugarless pantry staple that may help lower blood sugar levels,” says Gaw. Some studies have even shown that cinnamon supplements may lower fasting blood glucose and A1C. However, it’s important to note that the amount of cinnamon used in these studies is far more than you’d typically eat. So, think of the cinnamon you add to your food as a little bonus.
6. Nuts
Stocking your pantry with a variety of unsalted nuts means you’ll always have healthy, low-carb snacks within reach. Just one small handful of nuts provides everything from plant-based protein and fiber to heart-friendly fats, plus a variety of essential vitamins and minerals. All of these work together to support healthier blood glucose.
Nuts are so beneficial for blood sugar management that research has found that people who regularly eat nuts may be less likely to develop type 2 diabetes. One reason may be their duo of fiber and protein, which slows down glucose absorption, promoting more stable blood sugar levels. In addition, nuts’ healthy fats may also keep your heart health in check. While all nuts can be helpful, the research on walnuts and diabetes is particularly encouraging. For example, one study found that walnut eaters tended to have lower fasting glucose, triglycerides and blood pressure.
7. Oats
Whole grains are rich in fiber, which slows carbohydrate digestion and absorption. However, if you want a whole grain that’s been shown to help manage blood sugar and keep your heart healthy, oats check both boxes. Oats are rich in a unique fiber called beta-glucan that helps whisk cholesterol out of your body. In addition to protecting against heart disease and stroke, research has shown a link between frequent oat consumption and lower odds of developing type 2 diabetes.
8. Sorghum
Looking to expand your whole-grain rotation? Give sorghum a try. “Sorghum is a natural source of fiber, a key nutrient that research shows can contribute to a healthy body weight and weight management,” says Lauren Manaker, M.S., RDN, LDN. That’s not all. Sorghum is higher in slowly digested resistant starch than other whole grains, so it’s less likely to spike your blood sugar. It’s also gluten-free, which can be a big bonus for people living with both type 1 diabetes and celiac disease (these conditions often travel together). So, give sorghum a try! While you can always enjoy it as a side dish on its own, Manaker also recommends popping it, like popcorn, for a crunchy, satisfying snack or experimenting with ground sorghum flour in baked goods.
Tips to Select Diabetes-Friendly Pantry Staples
When you’re food shopping, these dietitian-approved tips can help you choose even more pantry staples to help manage blood sugar.
- Keep Fiber in Mind: Fiber is your friend for keeping blood glucose on an even keel. “Always take a peek at the fiber content on your nutrition labels,” says Warnke. Whether that’s cereal, flour, rice, bread or pasta, comparing labels and brands can help you make the best choice.
- Beware of Added Sugars: You probably already know that soda, sweet tea, cookies and candy are loaded with added sugars. Added sugars can also hang out in less-obvious foods, like cereal, bread and pasta sauce. While you’re scanning the nutrition label for fiber, check out added sugars.
- Choose Heart-Healthy Fats: Most of us eat too much saturated fat, yet not enough heart-healthy unsaturated fats. You can balance out the saturated fat in your meals by choosing foods rich in unsaturated fats, like nuts, seeds and olive oil, more often, says Gaw.
- Don’t Overlook Canned Produce: Canned fruits and veggies can be packed with nutrition. Since they’re pre-prepped, there’s no peeling, slicing or dicing, so they’re also huge time-savers. You just need to be a little savvy when choosing which ones to buy. “Canned fruits and veggies are the most diabetes-friendly when they are packed in juice instead of syrup or contain no added salt,” says Gaw.
BLOOD SUGAR-FRIENDLY RECIPES TO TRY
Our Expert Take
Creating blood sugar–friendly meals doesn’t have to be time-consuming or overwhelming. The key to making nutritious meals come together quickly and easily is stocking your pantry with the right staples. For better blood sugar, dietitians recommend reaching for nuts, chia seeds, oats, sorghum, almond flour, cinnamon and canned fish and legumes. They’re convenient, tasty and rich in blood sugar–stabilizing fiber, protein and healthy fats. So, add them to your shopping list today. Next time dinner rolls around, you’ll be so glad you did!
