Non-Perishable Food Items For Diabetic People
A diabetic person is always concerned about eating well while maintaining social distance. Keeping non-perishable food items in your pantry is a great way to make sure you always have the ingredients you need to make your nutritious and delicious meals.
There are plenty of shelf-stable food items that have low effects on blood sugar levels, and some of these might already be in your freezer. Let’s check out the list of non-perishable food items for diabetic people.
Best Non-Perishable Food Items
Here are 18 of the best non-perishables for people with diabetes.
Dried or canned chickpeas
One of the most healthy non-perishable food items is chickpeas. They are rich in carbs, protein, fiber, and fat and help in minimizing the overall effects of blood sugar levels.
You can use these to make falafels or hummus and make filling meals. Chickpeas can also be added to soups, salads, and stir-fries. If stored in a dark and cool pantry, dried chickpeas can last for upto three years.
Another best non-perishable food is canned tomato. Canned tomatoes are used to add flavor to various dishes, including stews and soups. Tomatoes are rich in antioxidants, one of them being lycopene which promotes heart health. Also, tomatoes are low in carbs, so there are very minimal effects on blood sugar levels. You can make sauces or do cooking using canned tomatoes. These do not expire for several years and are great shelf-stable food items.
Peanut butter is an inexpensive and healthy non-perishable shelf-stable food item. Adding peanut butter is one way to make a filling snack. You can top it on your toasts, crackers, or blend into a smoothie and even use it as a dip for apples and baby carrots.
Make sure to choose a peanut butter that is free of any added sugar, as it can negatively affect your blood sugar levels. One peanut butter jar can last for upto one year after opening.
Read More-Foods to Eat for Diabetes Control
Pistachios are nuts packed with healthy fat and proteins. These are also rich in fiber which makes them a great non-perishable food or snack for diabetic people. Pistachio can be used to add crunch to salads and also to make breeds for chicken or fish.
Pistachio lasts for about six months in the pantry; however, keeping them in the refrigerator can increase its shelf life.
Canned salmon is another best option for healthy non-perishable food items on this list. Salmon is a rich source of omega-3 fatty acids, which can benefit your brain and also helps your body to fight inflammation. Also, fish is a good source of protein but has no carbs. Canned salmon has some bones which are edible, safe, and also boost calcium.
You can add canned salmon in salads or make patties. This shelf food can last for upto two years.
Seed crackers are made with different types of seeds like chia, flax, and sesame seeds. Seeds are a good source of fiber and fat and also help to slow down the effects on blood sugar levels.
This non-perishable food item can be paired with cheese or peanut butter to eat as a snack or included in light meals with soup or chicken salad.
If you keep them in airtight containers and store them in the fridge or pantry, these seed crackers can last for about one month.
Chia seeds are small white and black seeds that help to boost digestive health. These are rich in soluble fiber and form a gel-like consistency in your gut. Chia seeds help in slowing down the digestion process and sugar spikes.
Chia seeds also help in adding crunch to smoothies and salads. You can use them to make chia pudding a delicious fruit treat.
This shelf-stable food can last for four years in your pantry.
Berries like raspberries are high in fiber and low in sugar compared to other fruits like apples or bananas, so it has less effect on your blood sugar levels. Berries are loaded with antioxidants and health-boosting nutrients.
Frozen berries can be used in baking, cooking, and smoothies and can last upto one year.
Cauliflower is a versatile non-perishable food that can be used to replace rice, mashed potatoes, and even macaroni. It has a mild flavor which makes it a great substitute for starchy carbs. Also, the carb content of Cauliflower is very low. Frozen Cauliflower can last for about one year when stored in the freezer but should be checked regularly for freezer burn.
Another best and healthy non-perishable food item is Quinoa. Quinoa is a chewy whole grain with a light texture and taste similar to brown rice. However, Quinoa is rich in fiber and protein and has fewer total carbs as compared to brown rice, which makes it ideal for diabetic people. Quinoa can last for upto six months to a year when stored in an airtight container in the pantry.
Canned mushrooms have a mild taste as compared to other fresh varieties and add higher nutritional content to your dishes. They are popularly added in stir-fried and soups.
Mushrooms are rich in fiber and have lower carb content, so it means the effect on blood sugar level is negligible. Some popular mushroom varieties include a white button which is rich in amino acids and has antioxidant properties which can aid blood sugar management.
Canned mushrooms do not expire until two years. They make great shelf table food.
Canned or frozen spinach
Spinach contains fewer calories and carbs and can be eaten in large quantities with minimal impact on your blood sugar levels. You can cook to make soup or use it in salads and even add in many kinds of various other dishes to boost your vitamins, antioxidants, and fiber intake.
Canned spinach can last for up to 4 years and frozen for one year.
Dark chocolate is a perfect non-perishable food treat for diabetics. Remember, the darker, the better. Chocolate with high cocoa content contains less added sugar. Cocoa is rich in healthy fats and fiber.
You can eat the chocolate alone or add it to desserts. You can store a dark chocolate bar for upto four months in the pantry; however, freezing it will extend its shelf life.
Most protein powders have low carb content and added sugars while having hefty amounts of protein. Also, these are quick and convenient. Whey protein is derived from cow milk, but you can use pea protein powder if you prefer plant-based options.
Protein powder makes a great addition to protein shakes, smoothies, and desserts. Also, it typically lasts for one year if stored and sealed in a cool, dry place.
Olive oil is loaded with anti-inflammatory compounds, and you can manage your blood sugar levels by consuming it regularly. Olive oil is pure fat and has zero carbs to affect blood sugar levels. However, the calorie content is quite high in olive oil so therefore consume it in moderation. Olive is popularly used for cooking and tastes great in dressings, dips, and vinaigrettes.
There are many different non-perishable food items that are eaten in your kitchen, especially if you or your family member is diabetic. These foods not only minimize the effect on your blood sugar levels but can be used in numerous ways to make your snacks and meals scrumptious.