Eating right is an important part of managing type 2 diabetes in seniors. If you or a loved one are living with diabetes, you don't have to forgo delicious, home-cooked meals. All it takes is some planning and forethought the next time you're meal-prepping and writing out your grocery list.
By choosing the right dietary approach — and stocking your kitchen and pantry with the basic grocery essentials — you'll have everything you need for a mouth-watering menu that won't spike your blood sugar.
Eating Right with Type 2 Diabetes
There are no universal diabetes nutritional guidelines when it comes to carbohydrate, protein, and fat intake for seniors with type 2 diabetes. However, experts recommend a well-balanced diet with reduced carbohydrates, reduced saturated fat, little to no added sugar, low sodium, and consuming alcohol only in moderation.
The Importance of Planning Ahead With a Grocery List
To make sure you get all the groceries needed for creating a diabetes-friendly meal, it's best to plan ahead. Before going grocery shopping or using an online delivery service, create a list of healthy staples. This will help avoid impulsive purchasing of food items that don't meet nutritional guidelines for seniors with type 2 diabetes.
The Best Diets for Seniors With Type 2 Diabetes
When it comes to diets for diabetes, there is no one-size-fits-all approach. However, registered dietitians and nutritional professionals reviewed the medical evidence behind some common diets and recommended several as being the best for seniors living with diabetes.
These include The Biggest Loser Diet, the DASH Diet, a plant-based vegan diet, the Mediterranean diet, and Mayo Clinic Diet.
Foods and Ingredients to Avoid for Type 2 Diabetes
According to the CDC, the top foods to skip when grocery shopping are sugary drinks and processed foods. Seniors should also limit their intake of saturated fats, refined grain products like white bread and white rice, and very sugary fruits.
Grocery Lists for Type 2 Diabetes
1. Focus on Fresh, Non-Starchy Produce
Fresh produce can make all the difference when creating delicious meals while managing blood sugar levels. Focus on choosing non-starchy vegetables such as lettuce, peppers, and spinach. Also, choose diabetes-friendly low-glycemic fruits such as oranges and grapefruit.
If seniors don't have access to fresh produce or prefer to buy in bulk, they can always opt for frozen items that don't have added sugar or sodium.
2. Reduced-Fat or Fat-Free Dairy
Although traditional dairy products are full of important vitamins and minerals, they can also be high in saturated fats. Opt for low-fat or no-fat milk, yogurt, and cheese to help keep blood sugar levels balanced. If lactose intolerance is an issue, look into plant-based alternatives like unsweetened almond milk or coconut yogurt.
3. Lean Beef, Pork, and Skinless Chicken
Lean meats such as lean beef, pork, and skinless chicken are full of essential amino acids. They can also help slow blood sugar spikes.
4. High-Fiber Whole Grain Products
When choosing the best carbs for a menu or grocery list, go for whole-grain items that are high in fiber. Favorite whole grain choices include steel-cut oats, brown rice, and quinoa. If you're looking to add more flavor and texture to seniors' meals, experiment with nutritious grains such as barley, bulgur wheat, and millet.
Don't Forget to Use the Right Portions When Serving Meals
Portion size often plays a major role when trying to manage blood sugars with food. When filling up a dinner plate, fill half of the plate with vegetables, a quarter of the plate with lean proteins, and the final quarter of the plate with a source of healthy carbohydrates.
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Senior Helpers Las Vegas's in-home care offers personalized services tailored to seniors' specific needs, including meal preparations, grocery shopping, and diabetes management. We can help live the life you want with the support of our licensed and trained professional caregivers who specialize in a variety of areas.
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