From hackensackmeridianhealth.org
If you're living with diabetes, a trip to the grocery store can feel like walking through a maze. With flashy labels like “low sugar,” “keto-friendly” or “natural,” it's hard to know what’s actually good for your blood sugar versus what might send it soaring.
Here’s the good news: grocery shopping doesn’t have to be stressful. With a little guidance and a smart plan, you can fill your cart with foods that help you feel full, energized and in control of your health.
We asked Sonal Pathak, M.D., an endocrinologist at Hackensack Meridian Health Palisades Medical Center, to share advice for navigating the grocery store with diabetes. Her first tip? Using the “plate method” for proper portion sizes:
- ½ plate: Non-starchy veggies
- ¼ plate: Starchy veggies or other carbs
- ¼ plate: Protein
With that foundational tip in mind, here’s what to look for as you head to the grocery store. Use this as a guide so you can fill your plate with proper portions.
Vegetables: The Health Benefits Vary
Not all vegetables are created equal – especially when it comes to managing blood sugar. Some veggies are low in carbohydrates and have very little effect on blood sugar (non-starchy veggies), while others are naturally higher in starch (starchy veggies) – a type of carbohydrate – which means they can raise blood glucose more quickly.
Understanding the difference between non-starchy and starchy vegetables can help people with diabetes plan smarter meals and control their blood sugar better.
“Carbohydrates are what cause blood sugar to rise,” says Dr. Pathak. “Non-starchy vegetables are low in carbs, so they’re very diabetes-friendly. Starchy vegetables can still be part of a healthy diet, but in the right portions.”
Veggies to love
Load up on vegetables that are high in fibre and nutrients but low in carbs and calories. They can be eaten freely and make a great base for any meal.
As you go grocery shopping, fill your cart up with:
- Bell peppers
- Broccoli and cauliflower
- Cucumbers
- Green beans
- Leafy greens (spinach, kale, romaine)
- Mushrooms
- Tomatoes
- Zucchini
Veggies to limit
Since these veggies have a greater impact on blood sugar, watch portions and pair them with lean protein or healthy fats to slow the sugar spike.
Examples include:
- Corn
- Green peas
- Parsnips
- Plantains
- Potatoes and sweet potatoes
- Winter squash (butternut, acorn)
- Yucca
“These starchy vegetables should be treated like other carbs – like bread or rice,” explains Dr. Pathak. “If you're eating them, avoid having other carbs at the same meal.”
Fruit: Healthy, But Sugar Still Counts
Fruit is packed with fibre, vitamins and antioxidants, but it also contains natural sugars. For people watching their blood sugar or trying to reduce overall carb intake, some fruits are better choices than others.
“Fruits contain natural sugar, called fructose, which still gets converted to glucose in your body,” says Dr. Pathak. “Enjoy fruit, but don’t overdo it.”
Fruits to love
- Apples (with the peel)
- Berries (strawberries, raspberries, blueberries)
- Citrus fruits (oranges, grapefruit)
- Kiwi
- Pears
Fruits to limit
- Bananas
- Dried fruits and fruit juices
- Grapes
- Mangoes
- Pineapple
Tip: If you’re craving fruit, pair it with a protein or fat – like a small piece of cheese. This helps slow the sugar spike.
Grains: Go for Whole and Unprocessed
Whole grains provide fibre, which slows down how quickly your body absorbs sugar. But not all grains are created equal – highly processed carbs can cause blood sugar spikes.
“Whole grains have more fibre and take longer to digest, which helps keep blood sugar stable,” says Dr. Pathak.
Grains to love
- Barley
- Brown rice
- Quinoa
- Steel-cut oats
- Whole grain bread (look for 100% whole wheat)
Grains to limit
- Breakfast cereals (even ‘healthy’ or ‘granola’ types)
- Flavoured oatmeal packets
- Pasta made with white flour
- White bread
- White rice
“Many cereals are marketed as healthy, but they’re often full of sugar and highly processed,” Dr. Pathak warns. “And if you want oatmeal, choose plain and flavour it yourself with cinnamon or nuts.”
Proteins: Choose Lean and Clean
Protein helps stabilise blood sugar and keeps you full. Opt for lean, minimally processed sources and avoid fatty or heavily breaded meats.
Protein to love
- Eggs or egg whites
- Fish (especially fatty fish like salmon or sardines)
- Skinless chicken and turkey
- Tofu and tempeh
Protein to limit
- Fried meats
- Full-fat dairy
- Processed meats (sausage, bacon, deli meats)
Dairy: Don’t Let Fat-Free Fool You
People are often surprised to learn that many dairy products contain sugar – sometimes in large amounts. For example, all dairy milk – even skim – has about 12 grams of sugar per cup.
“That means one cup of milk is equal to one slice of bread,” says Dr. Pathak.
“So, milk should be counted as a carb.”
Choosing plain, low-fat or unsweetened versions can help support blood sugar balance and heart health.
Dairy to love
- Low-fat cottage cheese
- Low-fat or fat-free milk
- Plain Greek yogurt (unsweetened)
- Reduced-fat cheese in moderation
- Unsweetened plant-based milks (like almond, soy or oat)
Dairy to limit
- Cream and half-and-half
- Flavoured yogurts with added sugar
- Full-fat dairy (especially if you have high cholesterol)
- Ice cream and dairy-based desserts
- Sweetened plant-based milks (like vanilla almond or chocolate soy milk)
Snacks: Smarter Options for Steady Energy
Snacks can either support your health goals or sabotage them. Choose snacks that combine protein and fibre to keep energy levels steady and cravings in check.
Snacks to love
- Apple slices with peanut butter
- Cheese sticks
- Hard-boiled eggs
- Hummus with veggies
- Nuts and seeds
“These snacks offer protein and fibre, so they keep you full and steady your blood sugar,” says Dr. Pathak.
Snacks to limit
- Chips
- Cookies
- Crackers
- Candy
- Granola bars with added sugar
Final Takeaways: Don’t Be Fooled by Labels
Always read the nutrition labels when grocery shopping. When it comes to products that say “keto,” “low sugar,” or “diabetic-friendly,” Dr. Pathak urges her patients to be careful.
“Marketing can be very misleading,” she says. “Look past the front of the package and read the nutrition label.”
Dr. Pathak also recommends to:
- Check serving size first: Many labels list numbers for half a can or a third of a cup.
- Look at total carbs, not just sugar: All carbs affect blood sugar.
- Check the ingredients: Ignore misleading labels like “keto-friendly” or “low sugar.”
- Watch for artificial sweeteners: They can still trigger insulin responses and increase hunger.
Eating well with diabetes isn’t about perfection – it’s about balance.
“If your diet feels too restrictive, you won’t stick with it,” says Dr. Pathak. “I always tell my patients: enjoy what you eat, just make smart choices and keep your portions in check.”
With the right know-how and a little practice, grocery shopping can go from stressful to empowering. By understanding your food choices and making smart swaps, you can nourish your body — and feel good about what’s on your plate.
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