When it comes to eating healthy to balance blood sugars, many people are concerned about having to buy expensive foods. Whether you have diabetes, pre-diabetes or just want to prevent diabetes, there is good news. Eating healthy does not have to be expensive. You do not have to buy special “diet” or “diabetic” foods. You do not have to buy sugar-free or fat-free foods. You do not even have to buy all fresh produce or go organic. Here are my top 5 tips for Balancing Blood Sugar on a Budget.
- Choose whole foods for meals and snacks. The same foods that are healthy for people without diabetes are also healthy for those with diabetes. This includes fruits, vegetables, whole grains, beans, nuts and lean proteins. For people with diabetes, we must consider the total amount of carbohydrate foods eaten at one time, so blood sugar levels do not go too high. For example, an apple or banana is a great snack for anyone. But for someone with diabetes, the natural sugar in any fruit will raise blood sugar. It does not mean that fruit is off limits in diabetes. It just means that the amount of fruit must be portioned.
- Include a variety of non–starchy vegetables. Vegetables like broccoli, cabbage, carrots, cauliflower, cucumbers, greens, spinach, summer squash, etc. are low in carbohydrate and calories but high in vitamins, minerals and fiber. Concerned about pesticides? Check out the Environmental Working Group’s Dirty Dozen list to see if it is worth paying extra for organic. Otherwise, wash produce well before eating. If fresh vegetables are not in season or are too expensive, try frozen or canned.
- Add lean protein to balance your meals. Save money by choosing canned tuna or salmon. Whole chicken is cheaper per pound if you are willing to cut it up yourself. Ground chicken or turkey also make great burgers or meat for tacos. Eggs are a great value with 7 grams of protein per inexpensive egg. Reserve the expensive cuts of meat for special occasions to save money.
- Read Food Labels. Learning how to read a food label helps tremendously when you are watching carbohydrates. The goal to managing blood sugar is to limit the amount of carbohydrates eaten at one meal or snack. Look at Serving Size and Total Carbohydrates to see what you are getting and whether it fits within your meal plan. For most people, total carbohydrate intake should be limited to 45-60 grams per meal.
- Plan meals in advance. Having a plan makes it easier to shop, prepare ahead and cook meals that you enjoy while staying within a budget. Look at what foods are on sale or in season to get the most for your money. Plan your menu based on what is available. This can save trips to the grocery store and eliminate the stress of the dreaded question, “what’s for dinner?”. It also helps you plan which carbohydrate foods (grains, starchy vegetables, fruit and dairy) you will include.
Take the stress out of eating with diabetes by learning a few basics of meal planning. Working with a registered dietitian, who can calculate exactly how many calories and carbohydrates you need for your goals, can greatly help you manage your blood sugars. You don’t need special foods or expensive pre-packaged meals. With just a little knowledge, some planning and real food, you can eat healthy and keep your blood sugar controlled even on a budget.
