A diabetes diagnosis often comes with a flood of dietary advice, much of it expensive and impractical. The truth is that the same principles that help manage blood sugar also save money: more vegetables, more fiber, more lean protein, fewer ultra-processed foods.
Build plates around the diabetes plate method: half non-starchy vegetables, one quarter lean protein, one quarter whole grain or starchy vegetable, with a glass of water and a piece of fruit on the side.
Inexpensive staples that fit this approach include eggs, beans, lentils, frozen vegetables, oats, brown rice, canned salmon and tuna, and seasonal produce. Add herbs and spices liberally for flavor without sodium.
Talk with your doctor or a certified diabetes educator before making big changes, especially if you take insulin or other medications. Our pantry can connect you with community health workers who help neighbors navigate exactly these conversations.