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Diabetes Food Pantry

Diabetes Food Pantry List: Dry Goods

Living with Prediabetes, Insulin Resistance and Weight Gain means you have to change what’s in your pantry. You need a diabetes food pantry full of nutritious, vitamin-rich foods ready to help you get better…AND the sooner the better! Out goes the processed foods, and in comes these real whole foods that are going to make you regain your health and help you lose weight.

Today’s blog post covers the dry goods.

This is the stuff you can have on hand so you can whip up a batch of pancakes, muffins, muesli, soup, stew or a quick batch of bean dip like my creamy hummus.

All of these dry goods are mentioned in my 95-5 Wellness Solution.

AND all of these dry goods are whole foods, full of fiber and nutrients and vitamins to help get you back to health!

Want to learn more about how to cook and eat with the new things in your Diabetes Food Pantry? Download the 95-5 Wellness Solution and join our Healthy U Group


HUG - keeps you on track

Diabetes Food Pantry – Flours and Baking:

Using alternate flours (other that wheat flour) lowers the glycemic load of your meal and adds tons of blood-sugar-lowering fiber to your creations!

Diabetes Food Pantry – Seeds and Nuts:

Diabetes Food Pantry – Whole Grains:

Diabetes Food Pantry – Oils and Vinegars:

  • Extra Virgin Olive Oil – for gently frying or baking veggies and meat, add to soup and stews for flavor
  • Apple Cider Vinegar (Bragg’s) – great for salad dressings and as a tonic to lower blood sugar
  • Balsamic Vinegar – Great for dressings, roasting veggies and dipping high-fiber bread (like my Flax Bread)

Diabetes Food Pantry – Spices and Seasonings:

  • Sea Salt – soups, stews, sauces
  • Peppercorns – for fresh ground pepper for soups, stews, sauces
  • Cinnamon – cinnamon flax bread
  • Basil – soups, sauces, salads and stews
  • Oregano – soups, sauces, salads and stews
  • Cumin – soups, sauces and stews
  • Curry Powder – soups, sauces and stews
  • Chili Powder – soups, sauces and stews
  • Bay Leaves – soups, stews
  • Cayenne Pepper – soups, sauces and stews
  • Paprika – soups, sauces and stews
  • Thyme – baked veggies
  • Rosemary – baked veggies
  • Bullion – use real veggie and chicken flavors (don’t get the stuff with MSG or maltodextrin) Get organic bullion made from real veggies and/or meat!

Diabetes Food Pantry – Pasta:

Ditch the wheat pasta for high-fiber lentil and bean pasta.

You’ll take way longer to digest it and you won’t experience a huge blood sugar rise. Use the high fiber pasta as you would regular pastas.

Remember to figure out the net carbs! (Total Carbohydrates minus the Dietary Fiber = Total Net Carbs)

Diabetes Food Pantry – Canned Goods (Fish):

  • Canned Tuna – lean protein, great for sandwiches or even soup, stew or pasta sauce
  • Canned Salmon – lean protein, great for sandwiches or even soup, stew or pasta sauce
  • Canned Sardines – great for sandwiches or on toast

Diabetes Food Pantry – Canned Goods (Veggies):

Canned tomatoes are the only veggie you should eat canned. Canned tomatoes are full of lycopene, a free radical-fighting antioxidant (very good for you). All other veggies, get fresh.

  • Canned Tomatoes – whip up a pasta sauce in a jiffy (learn how to do it in my 95-5 Wellness Solution)
  • Canned Tomato Paste – sauces, soups, stews

Diabetes Food Pantry – Dry Beans and Lentils:

Beans and lentils must be in your diet at least 7 meals a week. You need all that fiber to regain your health and control your blood sugar!

Don’t be frightened of beans and lentils!

When you figure out the net carbs, many beans and lentils are very, very low carb!

It’s very easy to cook beans from dry in an Instant Pot (pressure cooker & slow cooker in one) or a slow cooker or even on the stove. Learn how to cook beans at home here.

I have to tell you — the flavor of home-cooked beans is out of this world compared to the canned stuff, and fresh cooked beans freeze well too!

If you want to buy the canned beans, buy the brands with less salt or no salt like Eden. Canned beans can be very, very, very salty!

  • Chick Peas – great for hummus, soups, stews, a bean bowl,  or even on a salad
  • Kidney Beans – soups, stews, chili, hummus or even on a salad
  • White Beans – soups, stews, or even on a salad
  • Red Lentils – dahl, soups, stews
  • Green Lentils – soups, stews
  • Beluga Lentils – soups, stews
  • French Lentils – soups, stews

Concerned about getting the farts? Add a small piece of Kombu  (it’s seaweed) when you cook your beans. Kombu helps to break the beans down so you can digest them easier.

Learn how to cook beans and lentils here.

This is what I use to cook my beans and lentils. I also make stews and many soups in my Instant Pot. It is easily my all time favorite kitchen appliance.
Instant Pot

Diabetes Food Pantry – Sweeteners:

Processed sugars are not your friend when you have Prediabetes or Insulin Resistance.

To learn more about sugars, read my blog post about the List of Refined Sugar Names. I also tell you how much sweetener is ok, plus which ones are terrible for you.

Not sure about artificial sweeteners? You can learn more about them in Artificial Sweeteners and Prediabetes.

  • Raw Honey – get it local and make sure it is NOT pasteurized
  • Coconut Sugar – also called coconut palm sugar or coconut crystals
  • 100% REAL Maple syrup

Wow! That’s a huge Diabetes Food Pantry list!

I know all of this can be totally overwhelming.  Don’t fret! You don’t have to go it alone.

If you’d like to meet up with other ladies who are eating these types of foods, and cooking and baking up fantastic blood-sugar-lowering, weight-busting creations, join our Healthy U Group (sorry fellas, ladies only!)

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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