What’s in My Cart: Grocery Picks for Blood Sugar & Cholesterol Control 🫐🥑

To help kickstart your goals, I have listed my grocery list featuring a wide range of options as a baseline to create various balanced meals while supporting heart health and stable blood sugar levels. You will notice that I’ve chosen unsweetened, unsalted, low glycemic, low-fat, and fat-free versions of certain foods to prioritize high-protein, high-fiber foods that support blood sugar control and heart health. Unsweetened and unsalted products help avoid extra salts and sugars, while low-fat and fat-free options minimize unhealthy saturated fats which is crucial for managing cholesterol levels. This offers you more room to incorporate nutrient-dense, fiber-rich foods and lean proteins that are key for stabilizing blood sugar and managing cholesterol. Sticking to whole, unprocessed foods will ensure you're getting the most out of your food without compromising your health goals.

Of course, please feel free to tweak my grocery list if you have any allergies, or special food restrictions because though this may work for me, it may not necessarily work for you. Every body is different, and that’s okay. What matters is that you are taking action in your life towards living a healthier lifestyle, and a huge part of that equation is what we consume.

*Please note - I’m not a nutrition expert! I’m someone who's really interested in nutrition, has done a lot of research, and learned from my own experiences. If you're looking for professional advice, I’d recommend reaching out to a qualified professional. Feel free to share this with them and see what they recommend. Happy eating!

Foods to Limit 🍩

• Refined grains (white bread, rice & pasta)

• Sugary snacks & beverages (baked goods, pastries, soda & sweetened drinks)

• Processed meats (hot dogs, bacon, sausages)

• Fried foods

• Excessive salt (opt for low-sodium or no-salt-added versions)

• Full-fat dairy (unless in moderation, opt for low-fat or fat-free)

• Fast food (processed & high in unhealthy fats and added sugars)

Meat (Opt for lean versions if possible) 🥩

• Chicken/turkey breast (preferabbly skinless)

• Ground beef/turkey/chicken

• Salmon

• Sardines

• Shrimp

• Tuna (in water)

Dairy & Alternatives 🥚

• Eggs/egg whites

• Greek yogurt (unsweetened, full-fat or low-fat)

• Cottage cheese (low-fat or fat-free)

• Mozzarella (low-fat)

• String cheese (low-fat)

• Unsweetened almond/soy/coconut/oat milk

Fruits (Low Glycemic, High in Fiber) 🍓

• Apples

• Pears

• Berries (blueberries, strawberries, raspberries, blackberries)

• Cherries

• Grapefruit

• Kiwi

• Plums

• Peaches

• Lemons/Limes

• Papaya

• Cantaloupe

• Pomegranate

• Tangerines

Vegetables (Fiber-Rich & Low-Carb) 🥦

• Leafy greens:

  • Spinach

  • Kale

  • Collard greens

  • Romaine lettuce

• Cruciferous vegetables:

  • Broccoli

  • Cauliflower

  • Brussels sprouts

  • Cabbage

  • Bok choy

  • Radishes

• Other vegetables:

  • Carrots

  • Beets

  • Zucchini

  • Cucumber

  • Bell peppers

  • Tomatoes

  • Asparagus

  • Green beans

  • Mushrooms

  • Eggplant

  • Onions

  • Garlic

  • Celery

Whole Grains (High Fiber, Low Glycemic) 🌾

• Oats (steel-cut, rolled oats, or overnight oats)

• Brown rice (short, medium, or long-grain)

• Quinoa

• Whole wheat bread

Nuts and Seeds (Healthy Fats & Fiber; opt for unsalted/unsweetened) 🥜

• Almonds

• Walnuts

• Cashews

• Pistachios

• Hazelnuts

• Pecans

• Chia seeds

• Flaxseeds (ground for better digestion)

• Hemp/sunflower/pumpkin/sesame seeds

Healthy Fats (Good for Heart Health) 🥑

• Oils

  • Extra virgin olive oil

  • Avocado oil

• Avocados

• Nut butters - almond, peanut, or cashew butter (with no added sugar or salt)

Legumes (Fiber & Protein-Rich) 🫘

• Lentils

• Beans (black, pinto, kidney, garbanzo, white, etc.)

• Peas

• Edamame

Miscellaneous 🍃

• Apple cider vinegar

• Flour: almond or coconut

• Whey or plant-based protein

• Low-sodium vegetable or chicken broth (for soups and stews)

• Seaweed snacks (low-calorie and rich in minerals)

  • Protein Bars/Chips (I love the brand Quest because they’re delicious and low carb)

• Tofu

Healthier Sweets & Sweetners 🍯

• Stevia or monk fruit (natural, non-caloric sweeteners)

• Dark chocolate (70% cacao or higher, in moderation)

Beverages 🍵

• Tea (no added sugar)

• Black coffee (no added sugar)

• Sparkling water (unsweetened, flavored or plain)

• Sparkling sodas (low-sugar options - LaCroix, Spindrift, etc.)

• Freshly squeezed lemon/lime juice (for water or dressings)

• Protein powder (plant-based or whey, without added sugars)