Did you know that there is a plethora of Canadian-grown foods that can be an excellent part of your diabetes diet? Canada grows some 50 varieties of apples alone and produces some of the best sustainable fresh and frozen seafood products in North America. Let’s take a look at some Canadian-grown foods for diabetes to consider for your next grocery run.
Why shop Canadian?
Locally grown foods are harvested closer to peak ripeness than those transported long distances. This means they retain more nutrients, are fresher and often taste better. By shopping Canadian you’re also supporting local growers and food producers, which helps the economy and contributes to a lower carbon footprint. Eating more of what’s available in season, also supports more sustainable farming practices.
Given Canada’s strict food and safety regulations, shopping Canadian means you can be assured of higher-quality products and a reduced risk of contamination compared to foods imported from countries with less stringent standards.
For those seeking foods and vegetables out of season, many growers in Canada also use greenhouses to provide fresh, high-quality produce year-round.
Top Canadian-grown foods
Here is a list of some Canadian-grown foods that are also great for a diabetes diet.
Vegetables
Vegetables are packed with vitamins, minerals and antioxidants. The non-starchy kind (e.g., leafy greens, broccoli, zucchini and cucumbers) are also low in carbohydrates to help keep blood sugar levels in check. Fortunately, Canada grows a variety of vegetables across provinces, with Ontario and Quebec being its largest producers. Canada is also one of the largest greenhouse vegetable producers in North America so home-grown lettuce, tomatoes, peppers, cucumbers and herbs are available year-round.
Fruit
Even as a colder region, Canada grows a variety of delicious fruits, including apples, peaches, berries and grapes. BC’s Fraser Valley is one of the top producers of blueberries in the world, which are considered a diabetes super food which help control blood sugar levels.
Dairy
While dairy farms are found all over the country, Quebec is Canada’s largest producer of milk, cheese and yogurt. The latter, in particular, has shown great promise in diabetes prevention and weight management because of yogurt’s low glycemic index and powerful probiotic qualities. Low-fat cheeses are also a great source of protein for a diabetes-friendly snack.
Seafood
Seafood (e.g., cod, haddock, shrimp, salmon, sardines etc.) is an excellent source of vitamin D and omega-3 fatty acids which are good for the heart. In fact, numerous studies have shown that people who eat seafood regularly have a reduced risk of heart disease than those who don’t.
Due to their proximity to the ocean, Atlantic Canada and BC produce an abundance of seafood that is highly regarded worldwide for its quality and taste. The North Atlantic and Pacific waters, in particular, produce high-quality wild seafood. Canada also follows strict sustainable fishing regulations under the Department of Fisheries and oceans.
Legumes
Canada’s Prairie provinces are major producers of legumes, including lentils, peas, chickpeas and beans. These are all heart-healthy sources of fibre important in a diabetes diet. Be sure to try this recipe for Roasted Chickpeas—6 ways or this delicious One-Pot Puréed Red Lentil Soup.
How do I know if foods are Canadian-grown?
Check the labels to see where foods are produced. Most grocery stores will advertise produce and meats that are locally sourced. If in doubt, be sure to ask your grocer for sourcing details and any product. The Government of Canada offers a free Canada Brand members directory for information on Canadian food and drink producers.
Thanks to Canada’s wide-open spaces, four-season climate and experienced farming practices, we can enjoy plenty of high-quality, healthy and tasty foods grown right in Canada. Plus, buying food grown locally is good for the economy and the planet. So next time you’re in the grocery store, take the opportunity to add more Canadian-grown foods to your diabetes meal plan.
