Marci’s List of Favorite Diabetes-Friendly Foods

Carbohydrates

Starch:

• Nature’s Own Double Fiber Bread (50 calories/5 grams fiber per slice)
• Thomas’ Light Multigrain English Muffin (100 calories/8 grams fiber)
• La Tortilla Factory tortillas (100 calories/12 grams fiber)
• Back to Nature rice crackers (no trans fat and low sodium)
• Wasa crackers
• Jolly Time low-fat butter mini serve popcorn (90 calories/9 grams fiber)
• Whole wheat matzoh
• Cereals: look for high fiber and low sugar and try mixing different cereals together!
• All Bran Cereal
• Cheerios
• Puffed wheat, corn, rice
• Shredded Wheat n’ Bran(high carbohydrates so be careful of your amount)
• Hot cereal like oatmeal, grits, wheatena, farina
• Psyllium husks, flaxseed meal, unprocessed bran, unprocessed oatbran (fiber to add to cereals or yogurt, etc.)
• Kashi Go Lean frozen multigrain/blueberry/banana waffles
• Sweet potatoes (try Ore-ida steam and mash sweet potatoes – mash or even roast!)
• Gia Russa Whole Wheat Pasta (healthier and higher fiber than white pasta)
• Dreamfield Pasta (may have less of an effect on your blood sugar)
• Guiltless Gourmet tortilla chips (lower fat, lower sodium, lower calories and best taste!
• Joseph’s Sugar Free cookies (without any artificial sweeteners)

Fruit:

• Fresh fruit (be careful of juicy fruits that may raise blood sugar more quickly)
• Berries: blueberries, raspberries, blackberries, strawberries (high in antioxidants and lower in sugar)
• Apples, pears

Milk:

• Organic Skim or 1% milk
• Silk soy milk
• Almond milk, rice milk, oat milk
• Soy egg nog (try during the holidays!)
• Fage Greek Plain and fat free yogurt (most of the sugar is strained out! – higher in protein)
• Edy’s low-fat, no sugar added ice cream
• Slim Bear No sugar added 100 calorie ice cream sandwiches

Protein

• Fish high in heart healthy omega 3’s: wild salmon, sardines, herring, mackerel
• Sea Pak frozen fish: Ahi tuna, wild salmon, wild salmon burgers
• Bumble Bee wild salmon in a can
• Larger fish carry more mercury so limit swordfish, king fish, shark, tuna
• Cheese – look for lower sodium, lower saturated fat and lower calories
• Jarlsburg Lite
• Smoked or mini Gouda lite
• Low fat, low sodium cottage cheese, ricotta cheese or farmer’s cheese
• Cabot Monterey Jack, Cheddar or Pepper Jack 50% or 75%
• Laughing Cow Lite
• Knight Swiss Lite
• Low-fat string cheese
• Kraft Fat free shredded mozzarella or Cheddar cheese
• Shellfish, especially scallops (low cholesterol and zero saturated fat)
• Morningstar low-fat garden vegetable burgers
• Boca Veggie Burgers
• Dr. Praeger’s frozen products
• Marjon Tofu
• Smart Dogs (soy hot dogs)
• Pork tenderloin
• Poultry
• Omega 3 eggs or egg whites or egg beaters

Fat

• Walnuts, almonds and other unsalted or lightly salted (if you must) nuts
• Wholly Guacamole
• Nut butters: peanut butter, almond butter, cashew butter (without trans fat – partially hydrogenated fats or added sugar/molasses)
• Low sodium black olives
• Extra Virgin Cold Pressed Olive Oil
• Cold Pressed or First Pressed Canola Oil
• Grapeseed oil
• Smart Balance Light margarine
• Land O’ Lakes whipped regular butter or light
• Take Control/Benechol margarine (for heavy users)
• Spritzer salad dressings: Paul Newman’s, Ken’s Wishbone
• Ken’s Lite dressings
• Paul Newman’s lite dressings
• Bolthouse Farms Chunky Blue Cheese

Miscellaneous

• Low sodium V-8 juice
• Mrs. Dash 10-minute marinades
• College Inn can of low sodium/fat free broth
• Imagine soups
• Health Valley Soups
• Pritikin soups
• Progresso 50% reduced sodium soups
• 25 calorie fat free Nestle Hot Cocoa
• International Delights sugar free coffee – 30 calories
• Light whipped cream
• Del Monte Diced No Salt Added Tomatoes
• Gia Russa marinara sauce (or other low sodium sauces)
• Red peppers (high in vitamin C)
• Broccoli sprouts (high in antioxidants)
• Shitake mushrooms (anti-cancer)
• Beansprouts (low-calorie filler in veggie mixes, salads, omelettes)
• Angel hair shredded cabbage (mix in veggie sautee)
• Turmeric and giner (anti-inflammatory spices)
• Walden Farms No Calorie Dressing
• Jello Brand Dark Chocolate Pudding
• Sugar free jello
• Sugar free fudgicles
• Herbal iced or hot tea