People living with diabetes are at an increased risk for heart disease, stroke, and other complications due to high blood sugar. High blood sugar can damage small blood vessels in the eyes, kidneys, nervous system, and nervous system as a whole, while high blood pressure is another common side effect of this condition. Unhealthy eating habits compound this further – they may favor high-salt foods more often or be exposed to pathogens more readily from unrefrigerated or improperly handled food sources than others.
Improving your diet is crucial if you want to effectively manage and reduce the risks associated with diabetes. Unfortunately, staple foods like red meat and pasta tend to have limited shelf lives – not making them ideal choices for people living with the condition. Here is a list of non-perishable diabetic food items which should last you for months:
Beans are an economical and long-lasting source of fibre, protein and vitamins – making them a nutritious food choice that should be eaten occasionally in moderation if you have diabetes. The ideal way to prepare beans is boiling until soft before mashing into a paste – or alternatively rinse canned varieties until all their salt has been washed off with water until all salt content has been eliminated.
Canned foods tend to be high in sodium content, making them unsuitable for those living with diabetes. When purchasing dried beans, ensure they’re cooked until soft before refrigerating or freezing for later. You could also soak the beans overnight to reduce cooking times.
Beef can help to control blood sugar levels, helping you stay healthier overall and better manage diabetes. Rich in iron and protein while remaining low-glycemic index, beef makes an ideal food choice for people living with the condition. When purchasing raw meat to be stored for any extended period, make sure it is frozen as soon as possible; warm temperatures can allow pathogens to multiply within it quickly.
Keep your meat fresh by keeping it in a tightly sealed container in a cool environment out of direct sunlight, out of direct heat and direct sunlight. For optimal results, steak should be cooked rare to medium rare while burgers should be cooked until slightly pink for maximum nutritional benefit. Roasts and other long cooking times cuts of meat are particularly well suited to diabetic diets because this allows the entire piece of meat to become fully cooked without becoming tough or drying out during its transformation into the final product.
Chicken is another fantastic source of protein and iron for people living with diabetes. Like beef, it can easily be stored in the fridge. There are numerous ways of preparing it as well; whether roasted whole, grilled whole, stir fried whole or in casserole form!
Be careful to avoid eating the skin as it contains high amounts of sodium. You can either remove it yourself, or purchase skinless chicken breasts which have similar nutritional value as their skin-covered counterparts. As with beef, chicken should be consumed within 24-48 hours as bacteria may form quickly at warmer temperatures.
Eggs are packed with protein, but can also contain high levels of cholesterol. If cholesterol levels are an issue for you, opting for egg whites instead may help. They offer similar nutritional value but with significantly reduced cholesterol. Eggs are very affordable, quick to prepare and long lasting – ideal foods for people living with diabetes!
Eggs can be prepared in many different ways, from frying in a pan to poaching them in water bath. Eggs can also be used as an excellent meat replacement alternative. As with the other items on this list, eggs should be consumed promptly and stored in cool environments until needed.
5) Dry Cereal
Dry cereal can be an excellent source of fibre and is easily available at large chain superstores in bulk quantities. Prep is straightforward, shelf life long-standing and cereal is an easy treat to snack on anytime of day – even as topping for yogurts or desserts thanks to being low in calories!
While purchasing cereal in large quantities can be beneficial, finding storage space may become challenging. That is why it may be wise to purchase one or two boxes at a time – diabetics have an increased risk of heart disease so avoiding foods high in sugar may also help them manage weight better.
6) Fresh Fruit And Vegetables
Fruit and vegetables should always be consumed as soon as possible after placing them in the fridge; otherwise they’ll last about three or four days and can then be frozen if you don’t finish eating all at once. You could also try these tips:
Wash and chop rinsed vegetables before placing them into airtight containers for storage in the fridge; purchase bananas from your local market and store them in plastic bags; store apples in paper bags to allow airflow while keeping them fresh; keeping a supply of fresh produce – like fruits and vegetables – on hand is one of the best ways to eat healthy – particularly for people living with diabetes.
7) Nuts And Seeds
Nuts and seeds are rich sources of protein and fibre, with low calories. You can enjoy eating raw or roasted nuts at any time during their long shelf life. Nuts also provide numerous essential vitamins, minerals, and antioxidants that support diabetes management and management of blood pressure. Nuts are versatile snacks which can be eaten alone as snacks or added into salads and desserts – the only downside being they might spoil sooner without bulk buying!
Diabetics must be especially wary when choosing their food choices, following a special diet low in sugar and salt. Beans, beef, chicken eggs, dry cereal fresh fruits vegetables nuts seeds can all provide essential protein rich nutrition with long shelf lives for convenient storage needs.