Diabetes Grocery List by J. S.

Our grocery list is divided into three sections: Staples, Perishables, and Supplements. Staples and Supplements can be purchased weeks in advance. Shop for the Perishable items a few days before you will use them.

Staples Canned goods:  Beef stock, fat free, low sodium, 9 cups  Black beans, no salt added, 2 15.5 ounce cans  Cannellini beans, 16-ounce can  Chicken broth, fat free, low sodium, 8 cups  Dark kidney beans, 16-ounce can  Pineapple, crushed, packed in natural juice, 8-ounce can  Tomatoes, no salt added, diced, 2 14.5-ounce can  Tomatoes and green chilis, diced, 10-ounce can  Tomatoes with Mexican seasonings, stewed, diced 14.5-ounce can  Tomato sauce, low-sodium  Vegetable broth, low sodium  White tuna, water-packed, 6-ounce can

Grains:  Corn meal  Brown basmati rice  Italian arborio rice  Oats, rolled, preferably organic  Quick-cooking polenta  Wild rice

Groceries: Grocery List

 Cereal, high-fiber cluster-style  Chocolate chips, mini  Clam juice, 2 cups  Dijon mustard  Dill pickles  Dry white wine  Golden raisins  Liquid egg substitute  Mango chutney  Margarine, reduced-fat  Mayonnaise, nonfat  Pizza crust, thin, 10-ounce  Roasted red sweet peppers  Sun-dried tomatoes  Wonton wrappers, 12

Pantry:  Unbleached all-purpose flour  Whole wheat flour  Sugar or pourable sugar substitute  Pourable sugar substitute  Honey  Light brown sugar  Baking soda  Baking powder  Sea salt  Balsamic vinegar  Red wine vinegar Grocery List

 White wine vinegar

Pasta:  Angel hair pasta  Fusilli or other cork screw pasta, 8 ounces  Orzo, 1 pound  Penne pasta  Spaghetti

Nuts:  Blanched almonds, slivered  Chopped walnuts or pecans  Peanuts, unsalted  Pumpkin seeds (salted, in shell)  Unsweetened flaked coconut

Oils:  Butter flavored cooking spray  Canola oil  Coconut oil  Extra virgin olive oil  Olive oil cooking spray

Spices:  Basil  Bay leaves  Cinnamon  Chili powder  Cloves  Coriander Grocery List

 Cumin  Curry powder  Dill  Garlic powder  Ground ginger  Nutmeg  Oregano  Peppercorns or ground pepper  Thyme  Turmeric  Vanilla

Grocery List

Perishables Breads:  English muffins  French or sourdough bread  Fresh pizza bread shells  Bread for fresh bread crumbs

Cheeses:  Fat free cheese  Feta cheese with peppercorn, garlic and herbs  Freshly grated parmesan cheese  Part-skim mozzarella cheese

Dairy:  Eggs  Fat-free plain yogurt  Fat-free sour cream  Skim milk

Fresh herbs:  Basil  Cilantro  Mint  Parsley  Rosemary  Tarragon  Thyme

Meat and seafood: Grocery List

 Breakfast sausage, reduced-fat  Canadian bacon  Chicken breast, boneless, skinless (antibiotic free)  Chicken, whole roasting (3 1/2 lb), rinsed, skin and giblets removed  Firm fleshed fish such as sea bass or red snapper, 1 pound  Firm white fish, such as monkfish, halibut, grouper, or red snapper, 2 pounds boneless and skinless

 Halibut steaks, 1¼ pounds  Ham, low fat, low salt  Mussels in the shell  Salmon fillet, skinless, 4 ounces  Sea scallops, 1 pound  Shrimp, large, ½ pound  Shrimp, medium, peeled and deveined  Top sirloin steak, 4 pounds boneless

Produce:  Asparagus  Bananas  Bell pepper, green  Bell pepper, red  Broccoli  Carrots  Celery  Cherry tomatoes, 2 pounds  Cucumber  Fresh ginger  Garlic Grocery List

 Grapes, seedless red  Green beans, 2 pounds  Eggplant  Lemons  Lettuce  Limes  Mixed baby salad greens, 4 quarts  Mushrooms such as shiitake, portobello, chanterelles, or button mushrooms

 Onions, yellow  Onions, red  Oranges  Potatoes, baking  Red small potatoes, 3 pounds  Scallions  Spinach, baby, 2 cups, about ½ cup  Tomatoes, vine ripened (2 pounds)  Tomato, plum  Yellow summer squash (3 pounds)  Zucchinis

Grocery List

Supplements:  Chromax (Chromium picolinate)  Pycnogenol  Alpha-lipoic acid  Calcium and vitamin D  Magnesium  Cinnamon (Water-soluble extract standardized to 0.95 percent trimeric and tetrameric A-type polymers. Take 125 mg)

 Acetyl L-carnitine (or carnitine)  Ginkgo biloba (Note: Do not use ginkgo without medical supervision if you take Coumadin, Warfarin or other blood-thinning medicines.)

 Fenugreek seeds  Gymnema sylvestre  Benfotiamine  Mulberry  Asian ginseng (also called Korean ginseng)  Fish oil  Whey protein  Zinc  Fiber  Triple Complex Diabetonic™  Insulate Plus™ (contains chromium picolinate, ginko biloba and gymnema sylvestre)

Grocery List