Diabetes Prevention: In the Grocery Aisle

Do you know the foods that will help you fight Type 2 Diabetes? Registered Dietician, Sue Mah, is making sure you’re picking the right items while shopping for groceries.


Produce Aisle
Make sure you’re picking those leafy green veggies including spinach, bok choy, kale and broccoli. They're naturally low in fat, don't contain much sugar, sodium-free, full of fibre, and loaded with different antioxidants which helps fight many different types of diseases including Type 2 diabetes.


Berries are fibre superstars so add them to your cart! They have more fibre than most other fruits. Berries are also packed with antioxidants called polyphenols which may help protect you against other diseases too such as heart disease.

Grains Aisle 
Remember to add those whole grains like barley, oatmeal, buckwheat and brown rice to your cart. They offer a bundle of nutrients like magnesium, zinc and vitamin E. Research shows that eating whole grains can lower your risk of developing Type 2 diabetes by as much as 27%.

Dairy Aisle
When you’re going down the dairy aisle, make sure to pick up milk, yogurt and cheese. The calcium and vitamin D found in milk products may help your body use insulin more effectively. Milk products are also beneficial because they can help you manage your weight and also help lower your risk of having high blood pressure.

Meat Aisle
Any lean meat or poultry is a good choice for protein. But remember to add fish to your cart. Fish is especially good because it has healthy omega-3 fats that can help improve blood cholesterol levels. Another great protein on your cart is beans. A serving of beans can give you between 30-50% of your daily requirement for fibre, which slows down digestion which makes sure your blood sugar levels doesn't rise too quickly after eating a meal.

Tip: If you're using canned beans, rinse them out first to wash away some of the added salt.

Snack Aisle
Replacing a carbohydrate snack (such as chips or cookies) with a protein and fibre filled snack like nuts, can lower your risk of developing Type 2 diabetes. Nuts are filled with goods fats too.