The great thing about non-perishable foods is that you can keep them around for a while without worrying about spoilage. Here’s a look at the best non-perishable foods for diabetes to encourage healthy eating. These foods will help keep blood sugars in check, even when your fresh food supply is running empty.
Fish
Canned fish (i.e., tuna and salmon) are good options to have on hand for a protein boost, and they’re packed with omega-3 fatty acids and heart-healthy fats. Canned fish can also last up to five years on your pantry shelf. Just be sure to choose fish packed in water instead of oil to reduce calories and fat.
Here’s a tasty recipe inspiration using canned salmon
Vegetables
There are several non-perishable vegetables that are excellent for a diabetes diet. Canned beans and other legumes such as lentils, are an inexpensive source of fibre, plant-based protein, irons and minerals. Canned legumes can last two to five years, while their dried equivalent can last up to 10 years depending on packaging. Remember to rinse canned legumes in water before using to reduce sodium content.
Other canned vegetables (e.g., tomatoes, green beans, peas etc.) can also be a healthy option to add to soups, stews and sauces. Just be sure to read their nutrition labels and stay away from items with added sugars or excess sodium.
Here is a great vegetable soup recipe using several canned products.
Fruits
Canned fruit is an affordable way to get essential vitamins and minerals, as well as add flavour and texture to things like smoothies, yogurt and pancakes. The best choices are those without added sugar so opt for labels that say “unsweetened” or “packed in its own juices.” Pairing fruits with high-protein foods like unsweetened yogurt will also help keep blood sugars from spiking.
While dried fruit can be a handy snack on long trips where refrigeration is not available, it generally has more calories and carbohydrates than the canned variety. Unlike cans which typically have an expiry date of two years from production, dried fruits can last about a year if properly stored at room temperature.
Other pantry stables
Non-perishable items like oatmeal, rolled oats, brown rice, quinoa, farro and whole-grain pasta are good options to have in your pantry for healthy meal options. However, keep in mind they won’t last as long as dried and caned options. For example, brown rice can be kept at room temperature for three months, while farro can last up to six months.
Stocking unsweetened, shelf-stable dairy or plant-based milk is also useful for smoothies and soups. They can last unopened for several months but should be refrigerated upon opening.
All-natural nut butters, which are high in protein and fibre, make a great snack with whole-wheat crackers or fruit, or added to a smoothie. They can last several months unopened and up to a month opened. If refrigerated once opened, they can last several months.
Storage tips
Excess heat, light and moisture are never good for non-perishable foods. Neither are pests or oxygen getting into open packaging. Keep your non-perishables in a cool, dark and dry area. If you’re repackaging dry goods at home, put them in oxygen-free, sealed containers or mylar bags to help them stay fresher longer.
Consider stocking your pantry with healthy non-perishable foods, especially when they’re on sale. This provides an inexpensive way to eat well, even when the fridge is empty. With the right choice of non-perishables, you can ensure there are always healthy options for your diabetes meal plan.
