Survival Food for Diabetics: What to Stock Up On
When preparing for emergencies or disasters, it’s essential to have a stock of food that can sustain you and your family for an extended period. However, for people with diabetes, the choice of food becomes limited due to the need to regulate blood sugar levels constantly. Fortunately, there are plenty of survival foods for diabetics that are both nutritious and blood sugar friendly.
Before we dive into the details of what to stock up on, let’s discuss what survival food is. Survival food refers to non-perishable items that have a longer shelf life than regular groceries. These foods are designed to last for several months or even years, making them a popular choice for emergency preparation. Examples of survival food include canned goods, freeze-dried or dehydrated food, dry grains, and snacks.
When selecting survival food for diabetics, it’s crucial to consider the nutritional value and glycemic index of each item. The glycemic index refers to how quickly a food raises blood sugar levels. Foods with a high glycemic index should be avoided as they can cause a rapid spike in blood sugar. The goal is to keep blood sugar levels steady and within a healthy range. Here are some survival foods for diabetics to consider:
1. Canned Vegetables – Canned vegetables such as green beans, peas, and carrots are an excellent source of fiber, vitamins, and minerals. Choose the ones that are labeled low-sodium or no salt added to avoid hypertension and high blood pressure.
2. Peanut Butter – Peanut butter is an excellent source of protein, fiber, and healthy fats. It’s also low on the glycemic index, making it a good choice for diabetics. Be sure to choose the unsweetened variety to avoid added sugars.
3. Nuts and Seeds – Almonds, walnuts, cashews, and chia seeds are all great sources of protein, healthy fats, and fiber. They also have a low glycemic index and can help regulate blood sugar.
4. Whole Grains – Brown rice, quinoa, and whole wheat pasta are great options for diabetics as they are rich in fiber, vitamins, and minerals. They also have a lower glycemic index than white rice and pasta.
5. Canned Tuna or Salmon – Canned tuna or salmon are excellent sources of protein and omega-3 fatty acids. They are also low on the glycemic index and can help maintain healthy blood sugar levels.
6. Dried Fruits – Dried fruits such as apricots, prunes, and raisins are a great source of fiber, vitamins, and minerals. However, they are also high in natural sugars, so it’s essential to eat them in moderation.
7. Canned Soups – Canned soups can be a convenient and nutritious meal option during emergencies. Look for soups labeled as low-sodium or no salt added to avoid added sodium.
In conclusion, survival food for diabetics should be both nutritious and blood sugar friendly. Canned vegetables, peanut butter, nuts and seeds, whole grains, canned tuna or salmon, dried fruits, and canned soups are all great options for diabetics to stock up on. Remember to read the labels carefully and choose foods that are low on the glycemic index to regulate blood sugar levels better. With these survival foods, you’ll be well-equipped to face any emergency or disaster situation.
