Welcome to DIY (Do It Yourself) Diabetes with Marci Page Sloane

My Favorite Foods
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)
  • Shiraki (soy pasta noodles) – only 20-25 calories per serving and very few carbohydrates
  • 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

Marci Sloane, MS, RD, LD/N, CDE, is a registered and licensed dietitian/nutritionist and certified diabetes educator with a degree in Nutrition and Physiology from Teachers College at Columbia University. Marci is the author of The Diet Game: Playing for Life! More about Marci Sloane

The goal of Destination Diabetes is to be a useful and credible resource for the more than 20 million children and adults who have diabetes in the U.S. and their families. Destination Diabetes provides information on a wide range of diabetes health and wellness topics. Articles are written or reviewed by diabetes advisors who have experience in diabetes education.