The 8 Best Pantry Staples for Better Blood Sugar, According to Dietitians

Key Points

A well-stocked pantry makes preparing nutritious, blood sugar–friendly meals easier. 

Dietitians suggest filling your pantry with foods rich in fiber, healthy fats and protein.

Blood sugar–balancing nuts, oats, sorghum and canned fish and beans are top choices.

 

Ask any dietitian and they’ll tell you that the secret to creating nutritious, healthy meals is a well-stocked pantry. But when you’re living with diabetes, filling your pantry with the right foods has an added advantage: better blood sugar management. 

Of course, there are lots of healthy pantry staples to choose from. To find the best ones, we asked dietitians to share their go-to pantry essentials for quick, delicious, blood sugar–friendly meals. Here are their top picks. 

1. Chia Seeds

If you love chia pudding, we have happy news for you. Those little seeds are great for managing your blood sugar. Just 1 ounce of chia seeds provides an impressive 10 grams of blood sugar–leveling fiber. What makes the fiber in chia seeds so special?  When you toss chia seeds in, say, some chia pudding or overnight oats, their fiber soaks up the liquid from the recipe’s almond or soy milk and forms a slick gel. “Sticky chia seed gel glides through the digestive tract, helping to slow the release of blood sugar into the bloodstream,” says an expert.

2. Canned Fish

Canned fish aren’t just budget-friendly and convenient. They’re also a handy addition to blood sugar–balancing meals. Canned tuna, salmon, mackerel and sardines are all good sources of the long-chain omega-3 fatty acids DHA and EPA. Research has found that these beneficial fats may improve blood sugar control and heart health and reduce inflammation. Since having diabetes increases the risk of developing heart disease, keeping a few cans of fatty fish in your pantry is a double win for your health (the American Diabetes Association recommends eating fatty fish at least twice weekly). If all that weren’t enough, canned fish are also a convenient source of protein, another nutrient that helps balance blood sugar. 

3. Almond Flour

Just because you’re living with diabetes doesn’t mean you can’t enjoy a slice of home-baked cake or a warm batch of muffins. If you love baking but don’t love all the carbs that come along with it, give almond flour a try. This nutty flour can help cut carbs while pumping up blood sugar–stabilizing fiber and protein, says an expert. Swap it in for all or part of the white or whole-wheat flour you’d usually use in muffins, pancakes, quiche crust or for breading chicken, she says.

4. Canned Legumes

Canned legumes, like beans, chickpeas and lentils, are one of the few foods that give you a healthy dose of blood sugar–regulating protein and fiber. That may be why a systematic review study linked frequent legume consumption to lower fasting blood glucose and A1C in people with diabetes.

Plus, legumes contain almost no saturated fat and are cholesterol-free, making them a boon for heart health, too. 

While all legumes are an excellent choice, an expert, is particularly fond of lentils because they’re so versatile. “You can enjoy them in a variety of ways, including dips, soups, salads or wraps,” she says.

5. Cinnamon

Don’t overlook the spices in your pantry. They’re filled with antioxidants, especially cinnamon. “Cinnamon is an antioxidant-rich, naturally sweet, yet sugarless pantry staple that may help lower blood sugar levels,” says Gaw. Some studies have even shown that cinnamon supplements may lower fasting blood glucose and A1C. However, it’s important to note that the amount of cinnamon used in these studies is far more than you’d typically eat. So, think of the cinnamon you add to your food as a little bonus.

6. Nuts

Stocking your pantry with a variety of unsalted nuts means you’ll always have healthy, low-carb snacks within reach. Just one small handful of nuts provides everything from plant-based protein and fiber to heart-friendly fats, plus a variety of essential vitamins and minerals. All of these work together to support healthier blood glucose. 

Nuts are so beneficial for blood sugar management that research has found that people who regularly eat nuts may be less likely to develop type 2 diabetes. One reason may be their duo of fiber and protein, which slows down glucose absorption, promoting more stable blood sugar levels. In addition, nuts’ healthy fats may also keep your heart health in check. While all nuts can be helpful, the research on walnuts and diabetes is particularly encouraging. For example, one study found that walnut eaters tended to have lower fasting glucose, triglycerides and blood pressure.

7. Oats

Whole grains are rich in fiber, which slows carbohydrate digestion and absorption. However, if you want a whole grain that’s been shown to help manage blood sugar and keep your heart healthy, oats check both boxes. Oats are rich in a unique fiber called beta-glucan that helps whisk cholesterol out of your body. In addition to protecting against heart disease and stroke, research has shown a link between frequent oat consumption and lower odds of developing type 2 diabetes.

8. Sorghum

Looking to expand your whole-grain rotation? Give sorghum a try. “Sorghum is a natural source of fiber, a key nutrient that research shows can contribute to a healthy body weight and weight management,” says an expert. That’s not all. Sorghum is higher in slowly digested resistant starch than other whole grains, so it’s less likely to spike your blood sugar.10  It’s also gluten-free, which can be a big bonus for people living with both type 1 diabetes and celiac disease (these conditions often travel together). So, give sorghum a try! While you can always enjoy it as a side dish on its own, Manaker also recommends popping it, like popcorn, for a crunchy, satisfying snack or experimenting with ground sorghum flour in baked goods. 

Tips to Select Diabetes-Friendly Pantry Staples

When you’re food shopping, these dietitian-approved tips can help you choose even more pantry staples to help manage blood sugar. 

• Keep Fiber in Mind: Fiber is your friend for keeping blood glucose on an even keel. “Always take a peek at the fiber content on your nutrition labels,” says Warnke. Whether that’s cereal, flour, rice, bread or pasta, comparing labels and brands can help you make the best choice.
• Beware of Added Sugars: You probably already know that soda, sweet tea, cookies and candy are loaded with added sugars. Added sugars can also hang out in less-obvious foods, like cereal, bread and pasta sauce. While you’re scanning the nutrition label for fiber, check out added sugars.
• Choose Heart-Healthy Fats: Most of us eat too much saturated fat, yet not enough heart-healthy unsaturated fats. You can balance out the saturated fat in your meals by choosing foods rich in unsaturated fats, like nuts, seeds and olive oil, more often, says Gaw.
• Don’t Overlook Canned Produce: Canned fruits and veggies can be packed with nutrition. Since they’re pre-prepped, there’s no peeling, slicing or dicing, so they’re also huge time-savers. You just need to be a little savvy when choosing which ones to buy. “Canned fruits and veggies are the most diabetes-friendly when they are packed in juice instead of syrup or contain no added salt,” says Gaw.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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12 of the Best Non-Perishable Foods

Non-perishable foods, such as canned goods and dried fruit, have a long shelf life and don’t require refrigeration to keep them from spoiling. Instead, they can be stored at room temperature, such as in a pantry or cabinet .

They’re not only standard kitchen items but also favored by backpackers and campers who can’t bring perishable foods like fresh meats, dairy, and vegetables on the trail.

What’s more, non-perishable goods are essential in emergency situations and favored by charitable organizations that feed or give groceries to people facing homelessness or food insecurity.

Although some items like boxed macaroni and cheese are packed with preservatives and other unhealthy ingredients, quite a few nutritious non-perishable foods are available.

Here are 12 of the healthiest non-perishable foods. 

1. Dried and canned beans
With a long shelf life and high nutrient content, dried and canned beans are smart non-perishable food choices. Canned beans can be kept at room temperature for 2–5 years while dried beans can last 10 or more years, depending on the packaging .

In fact, one study found that pinto beans stored up to 30 years were considered edible by 80% of people on an emergency food use panel .

Beans are an excellent source of fiber, plant-based protein, magnesium, B vitamins, manganese, iron, phosphorus, zinc, and copper. What’s more, they pair well with most foods and make hearty additions to soups, grain dishes, and salads .

2. Nut butters
Nut butters are creamy, nutrient-dense, and delicious.

Although storage temperatures can affect shelf life, commercial peanut butter keeps for up to 9 months at room temperature. Natural peanut butter, which does not contain preservatives, lasts up to 3 months at 50℉ (10℃) and only 1 month at 77℉ (25℃) .

According to the United States Department of Agriculture (USDA), almond butter keeps for up to 1 year at room temperature while cashew butter keeps up to 3 months .

Nut butters are a rich source of healthy fats, protein, vitamins, minerals, and powerful plant compounds, including phenolic antioxidants, which are compounds that protect your body against oxidative stress and damage by unstable molecules called free radicals .

Jars of nut butter can be stored in your pantry while smaller packets can be taken backpacking or camping for an on-the-go snack. 

3. Dried fruits and vegetables
Although most fresh fruits and vegetables have a short shelf life, dried produce is considered non-perishable. When properly stored, most dried fruit can be safely kept at room temperature for up to 1 year, and dried vegetables can be kept about half that time .

You can choose from a variety of dried fruits and vegetables, including dried berries, apples, tomatoes, and carrots. You can also use a dehydrator or oven to make your own dried fruits and vegetables. Vacuum-sealed packaging can help prevent spoilage.

Dried fruits and veggies can be enjoyed as a snack or added to trail mix. Plus, dried veggies can be rehydrated by adding them to soups or stews if fresh produce isn’t available.

4. Canned fish and poultry

Although fresh fish and poultry are packed with nutrients, they’re highly perishable. All the same, canned varieties can be safely kept without refrigeration for long periods — up to 5 years at room temperature .

Tuna and other seafood products are also sold in lightweight packages known as retort pouches, which are perfect for smaller pantries and backpacking. Seafood in retort pouches has a shelf life of up to 18 months .

Chicken and other meats can be found in retort pouches as well, though you should refer to the packaging for shelf life information.

5. Nuts and seeds

Nuts and seeds are portable, nutrient-dense, and shelf-stable, making them non-perishable food staples. Favored by backpackers and hikers for high calorie snacking, they’re also great to have on hand in any situation.

On average, nuts last about 4 months when kept at or near room temperature (68℉ or 20℃), though shelf life varies greatly between nut varieties .

For example, cashews can be kept for 6 months at 68℉ (20℃) while pistachios only last 1 month at the same temperature .

Seeds have comparable shelf lives. According to the USDA, pumpkin seeds stay fresh for 6 months at room temperature .

6. Grains

Whole grains like oats, rice, and barley have a much longer shelf life than other popular but perishable carb sources like bread, making them a smart choice for long-term food storage.

For example, brown rice can be kept at 50–70℉ (10–21℃) for up to 3 months while farro lasts up to 6 months at room temperature.

Grains can be added to soups, salads, and casseroles, making them a versatile non-perishable ingredient. Plus, eating whole grains may reduce your risk of type 2 diabetes, heart disease, and certain cancers .

7. Canned vegetables and fruits
Canning has long been used to lengthen the shelf life of perishable foods, including fruits and vegetables.

The heat used during canning kills potentially harmful microorganisms, and the characteristic seal of canned foods keeps new bacteria from spoiling the contents .

The shelf life of canned fruits and vegetables depends on the type of produce.

For example, low-acid canned vegetables, including potatoes, carrots, beets, and spinach, last 2–5 years at room temperature .

On the other hand, high-acid fruits like grapefruit, apples, peaches, berries, and pineapple last just 12–18 months. The same goes for vegetables packed in vinegar, such as sauerkraut, German potato salad, and other pickled vegetables .

When shopping, choose canned fruits packed in water or 100% fruit juice rather than heavy syrup, and opt for low sodium canned veggies whenever possible.

If you’re crafty in the kitchen, consider canning at home using store-bought or garden-grown vegetables and fruits. If you don’t know how, you can consult numerous books or online tutorials.

8. Jerky

Meat preservation is a practice used since ancient times to keep protein sources from spoiling. Specifically, jerky is made by curing meat in a salt solution, then dehydrating it. Preservatives, flavorings, and other additives are sometimes used during processing.

Many types of jerky are available, including beef, salmon, chicken, and buffalo. There are even plant-based jerky alternatives made from coconut, banana, and jackfruit. That said, note that these alternatives are not nutritionally equivalent to meat-based jerkies.

Commercial jerky can be safely kept in the pantry for up to 1 year, though the USDA recommends that homemade jerky be stored at room temperature for a maximum of 2 months .

Any kind of jerky can be enjoyed in moderation, but the healthiest options are those that don’t contain added sugar, artificial flavors, or preservatives.

9. Granola and protein bars

Granola and protein bars are a go-to food for backpackers and hikers thanks to their long shelf life and nutrient composition.

Many granola bars stay fresh for up to 1 year at room temperature. Likewise, most protein bars have a shelf life of at least 1 year, though it’s best to check the label on individual products for expiration information .

What’s more, granola and protein bars can be highly nutritious as long as you choose the right kinds. Look for brands that are full of hearty ingredients, such as oats, nuts, and dried fruit, and contain minimal added sugars and artificial ingredients.

10. Soup

Canned and dried soups are an excellent choice when stocking your pantry. They’re also preferred by food donation organizations.

Most canned soups are low in acid and can last up to 5 years at room temperature. The exception is tomato-based varieties, which have a shelf life of about 18 months .

Although most dried soup mixes should last up to 1 year in storage, it’s best to check labels for expiration dates.

Choose soups that are rich in healthy ingredients like vegetables and beans, and select low sodium products whenever possible, as consuming too much added salt may harm your health.

11. Freeze dried meals

Freeze drying uses sublimation, a process in which ice is converted directly into vapor, to remove water from food so that it lasts longer at room temperature. Freeze dried meals are popular among backpackers because of their light weight and portability .

Freeze dried foods and ready-to-eat freeze dried meals are made for long-term storage — with some products boasting a 30-year taste guarantee .

Many companies, including Wild Zora and AlpineAire, make delicious, freeze-dried meals that are not only healthy but also accommodate specific dietary patterns.

12. Shelf-stable milk and nondairy milk

While fresh milk and some nondairy alternatives like almond and coconut milks have to be refrigerated, shelf-stable milk and many nondairy milks are made to keep at room temperature.

Shelf-stable or aseptic milk is processed and packaged differently than regular milk because it’s heated to higher temperatures and packed in sterile containers .

One study found that shelf-stable milk had a shelf life of up to 9 months when kept at 40–68℉ (4–20℃) .

Plant-based drinks like soy milk packaged in flexible materials, including plastic, paper, and aluminum, similarly last up to 10 months, while canned coconut milk keeps up to 5 years at room temperature.

Shelf-stable and plant-based milks can be used when refrigeration isn’t available. Powdered milk is a good alternative, with an estimated shelf life of 3–5 years when kept in a cool, dark place. It can be reconstituted with clean water in small portions as needed .
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The bottom line

Non-perishable foods last a long time without spoiling and are necessary for numerous situations.

Whether you want to donate items to charitable organizations, prepare for potential emergencies, purchase backpacking-friendly products, or merely stock your pantry, you can choose from an abundance of healthy foods that don’t require refrigeration.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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9 Common Causes Of Bad Breath

Having persistent bad breath is annoying and embarrassing, and it often doesn’t go away after brushing your teeth or eating mints. Although we all know that garlic or onions can make your breath smell quite unpleasant, plenty other foods and nutrition-related habits might produce the same unwanted result.

If you suffer from diabetes, tonsil infections or stomach issues, for example, you might experience bad breath. Simultaneously, by far not all cases of an unflattering breath are health related, and here are 9 common reasons you might be experiencing bad breath and how to deal with it.

1. Peanut Butter

Nothing can compare to a good old peanut butter and jelly sandwich: not only is it packed full of proteins and plant-based fatty acids, it’s also delicious. However, peanut butter has a very sticky consistency, which makes it stick to the gums and the teeth for hours.

At the same time, peanut butter, especially with the addition of jelly, but also on its own, is often very high in sugar, so, by sticking around in your mouth, it provides food for the bacteria and causes dental and gum problems, and a smelly breath. That’s why it is important to brush your teeth after eating any foods that contain peanut butter.

2. A High Protein Diet

Proteins are digested differently to other nutrients, with the body producing ammonia as a side product of the digestive process. Usually, ammonia is converted into urea and excreted from the body through urine.

If we consume too much protein, the body cannot get rid of all the ammonia and it builds up in the body, making our mouth smell like you guessed what, among other things. This unpleasant smell can linger on even after brushing your teeth, but it can be canceled out by eating zinc-rich plant foods, such as pumpkin seeds, spinach and chickpeas.

3. Not Drinking Enough Water

A dehydrated body cannot produce enough saliva, which is essential for the maintenance of a healthy and smell-free mouth cavity, as it envelops the mouth and throat and cleans them. When not enough saliva is produced, be it as a result of dehydration or any other health condition, bacteria start multiplying in your mouth cavity, which often causes bad breath.

If you suspect that your mouth is dry because you’re dehydrated, simply drink more water. In other cases, you will have to address the underlying health condition to regain a fresh breath.

4. Citrus Fruit

Although you might think of lemons and other citrus fruit as broadly antibacterial, some bacteria, particularly the odor-causing kind, thrive in acidic environments. And since most citrus fruit are also rich is sugar, you’re creating the perfect environment for the bacteria in your mouth by eating or drinking too much citrus.

To prevent this from happening, drink less juice containing citrus and rinse your mouth with water after eating citrus fruit.

5. Alcohol

Drinking alcohol can also upset the balance between the good and the bad bacteria in your mouth. Even though an occasional drink will most likely not cause any long-term effects, a large 2018 study conducted in the U.S. found that people who drink regularly have significantly more bad bacteria in their mouth cavity than non-drinkers.

Needless to say, this is dangerous and could not only bad breath, but also chronic infections.

6. Food Stuck in the Mouth

Everyone should floss at least once a day to get rid of the food particles that get stuck between the teeth, but your teeth aren’t the only place in your mouth that can be affected by small and stubborn food particles. Food can get stuck in the tonsils, too, especially after a flu or sore throat when they get inflamed.

The reason for this is that tonsils actually have naturally-occurring crevices called crypts, which usually help the immune system fight off different environmental dangers by increasing the contact surface of the tonsils. At the same time, food can become stuck in these crypts and medical attention is usually necessary to dislodge these food particles.

7. Tomato Sauce

Similarly to citrus fruit, tomatoes are actually quite acidic, which can promote the growth of those bad bacteria and cause a smelly breath. This is especially true about tomato sauces (ketchup, marinara sauce, soups, etc.) and tomato juice that are highly-concentrated and have added vinegar, so they contain a lot more acids than one or two fresh tomatoes.

Another reason why tomato sauce and juice might cause bad breath is because they actually cause acid reflux, which can increase the acidity in your mouth even more. It’s best to sip on some water while eating foods that contain tomato sauce to prevent acid reflux and wash away the acidity.

8. Canned Fish

After eating canned fish, you might experience a fishy smell lingering in your mouth. This is because canned fish varieties contain a lot more trimethylamines compared to fresh fish, as canned fish had plenty of time to oxidize while it was in the tin. These compounds are the culprits behind the fishy smell, and they are difficult to get rid of because they don’t bind well with water on their own.

A splash of lemon juice or vinegar can help them bind with liquids, so add a little lemon to the canned fish and drink some water after eating it to combat the unpleasant smell.

9. Coffee Drinks and Dairy

Researchers at Tel Aviv determined that it’s not coffee per se that causes that unpleasant mouth taste and smell, but rather the milk added to it. In fact, black coffee can have the opposite effect, making your breath fresher. When it is part of a cappuccino or any other drink containing milk, however, it may contribute to the problem, as it dries out the mouth, increasing the likelihood of developing bad breath.

Milk and dairy products, in turn, are known to cause bad breath, as they contain amino acids, which create sulfur when consumed by the bacteria that live in the mouth. Sulfur, as you may know, has a smell of rotten eggs, so it is to blame for the sour taste and smell in your mouth. To get rid of the smell, it's best to brush your teeth, but simply rinse your mouth with water also helps.

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