If you have diabetes, you might be focused on maintaining a healthy diet while practicing social distancing or self-quarantine. Stocking up on non-perishable items can help reduce shopping trips and ensure you have the necessary ingredients for nutritious meals. Many frozen or shelf-stable
foods have minimal effects on blood sugar levels, and you might already have some in your pantry or freezer. Here are 18 excellent non-perishable options for those managing diabetes:

1. Dried or Canned Chickpeas
Chickpeas are versatile and rich in fiber, protein, and healthy fats, which help control blood sugar despite their carbohydrate content. Use them in hummus, falafels, soups, or salads. Stored properly, dried chickpeas can last up to 3 years.

2. Canned Tomatoes
Ideal for soups and stews, canned tomatoes are low in carbs and high in antioxidants like
lycopene, supporting heart health. They remain usable for several years.

3. Peanut Butter
A cost-effective source of protein, fat, and fiber, peanut butter makes snacks more filling.
Pair it with toast, smoothies, or as a dip. Opt for natural, unsweetened versions. Once
opened, it lasts about a year.

4. Pistachios
These fiber-rich nuts are great for snacking and can add crunch to salads or breading for
meats. They stay fresh for six months in the pantry and longer if refrigerated.

5. Canned Salmon
Packed with omega-3 fatty acids and protein, canned salmon is beneficial for brain health and inflammation. It lasts about two years and can be used in salads or patties.

6. Seed Crackers
Made from seeds like flax and chia, these crackers are high in healthy fats and fiber,
reducing blood sugar impact. Pair them with cheese or peanut butter. They stay fresh for
about a month if properly sealed.

7. Chia Seeds
High in soluble fiber, chia seeds support digestion and slow blood sugar spikes. Use them in salads, smoothies, or chia pudding. They last up to four years.

8. Frozen Berries
Berries are low in sugar and rich in fiber and antioxidants. They’re great in smoothies or
baked goods and last about a year in the freezer.

9. Frozen Cauliflower
This low-carb veggie can substitute for rice or pasta. It lasts a year in the freezer but should be checked for freezer burn.

10. Quinoa
Higher in protein and fiber than brown rice, quinoa helps manage blood sugar. Store it in a sealed container for up to a year.

11. Canned Mushrooms
These fiber-rich mushrooms add nutrients to various dishes and contain antioxidants. They last about two years.

12. Canned or Frozen Spinach
Low in carbs and calories, spinach is perfect for boosting fiber and vitamins. Canned spinach lasts up to four years, while frozen keeps for one year.

13. Canned Chicken
Fully cooked and high in protein, canned chicken is convenient for salads, soups, and
casseroles. It remains fresh for up to four years.

14. Dark Chocolate
Dark chocolate with high cocoa content has less added sugar and is rich in fiber and healthy fats. It lasts about four months in the pantry or longer when frozen.

15. High-Protein Pasta
Made from legumes, this pasta offers more fiber and protein than wheat-based varieties,
making it a better choice for managing diabetes. It stays good for about six months.

16. Protein Powder
Low in carbs and convenient, protein powder (whey or plant-based) can enhance smoothies or desserts. It lasts about a year when stored in a cool, dry place.

17. Shelf-Stable Milk
Whether dairy or unsweetened plant-based, shelf-stable milk is versatile for smoothies or baking. Unopened, it lasts for months but should be refrigerated after opening.

18. Olive Oil
Rich in anti-inflammatory compounds, olive oil helps regulate blood sugar. Although high in calories, it’s carb-free and great for cooking or dressings.

Meal Planning Tips
Maintaining stable blood sugar is crucial for diabetes management. Since carbohydrates impact blood sugar more than proteins or fats, aim to balance your carb intake consistently. Consult a healthcare professional to determine your specific needs, and always pair carbs with protein or healthy fats for balanced meals.

References:
1. Ld, S. S. M. R. (2020, 8 avril). 18 of the Best Non-Perishables for People with Diabetes.
Healthline. https://www.healthline.com/nutrition/non-perishables-for-people-with-diabetes#1- Dried-or-canned-chickpeas
2. https://www.freepik.com (for images)