5 grocery staples every diabetic should have in their kitchen

Your blood sugar is your body’s main source of energy. When your blood sugar is chronically high, it can be a symptom of diabetes. Managing blood sugar is important for everyone, whether you have diabetes or not. “Eating the right foods in the right combinations can make a huge difference and not only help you to manage your blood sugars, but it will simultaneously boost your energy, boost your immune system and leave you feeling and looking amazing,” Joy Bauer, author of the new book, Joy Bauer’s Super Food!, tells Yahoo Life. Bauer recommends having few select foods in your home to help keep your blood sugar in check. Frozen produce: “Frozen vegetables or fruit are just as nutritious as the fresh stuff,” Bauer says. “They're typically less expensive. They last for a long time in the freezer — hopefully not too long in your freezer — and they're packed with vitamins and minerals, antioxidants and fiber and they're very versatile and there was no waste.” Bauer puts frozen vegetables into stews, casseroles, soups and marinara sauce, while she adds frozen fruit into smoothies and on top of oatmeal and yogurt. Eggs: “Eggs are a terrific source of protein and obviously they're great for omelets,” Bauer says. She recommends eating them hard-boiled as a snack, or using eggs to whip up a frittata. Nut and seeds: Whether they’re in their whole form or as butters, Bauer points out that nuts and seeds are “naturally low in carbs and they're a great combination of plant-based protein, fiber and heart-healthy fat.” She suggests using them to make sandwiches out of them or eating them as a standalone snack. Dried and canned beans and lentils: “They are made of high quality carbs, protein and fiber, and all these things together really help to stabilize and steady your blood sugars,” Bauer says. “They also have a long shelf life. They're totally budget-friendly and you can work them into so many things.” Fish: Fresh fish is a great source of protein, but frozen or canned fish can work, too, Bauer says. She recommends opting for wild salmon, sardines, and canned tuna, which are also rich in heart-healthy fats. If you feel like your blood sugar might be off, or if you have questions about whether you’re managing it well, talk to your doctor. They should be able to offer up specific guidance to help.

Video Transcript

JOY BAUER: I'm Joy Bauer, author of the new book, "Joy Bauer's Super Food!" And I'm here to give you a few simple strategies that can help you better manage your blood sugar levels during this unsettling time of isolation and quarantine.

First, cut back on sweets and sugary beverages. You know the drill. Cakes, cookies, donuts, candy, and sweetened iced teas. Next, you want to choose high quality carbs that are naturally filled with fiber and nutrients. Vegetables totally top of the list-- the more the better. Fruit is in second place. Two to three servings a day is a good reference.

Whole grains come in third-- things like oatmeal, quinoa, brown rice, and whole-grain pasta. And when you eat these carbs, it's super important to pair them with some sort of protein or fat-- apple slices dipped in peanut butter or carrots with hummus-- as this is going to help to balance out your blood sugars and to prevent any spikes.

Knowing that this is a trying time, I wanted to share my top five picks to consider stashing in your home. First up is frozen produce. Frozen vegetables and fruit are just as nutritious as the fresh stuff. I throw frozen veggies into stews and casseroles and soups, and I throw frozen fruit into my smoothies or into my yogurt. Packed with vitamins and minerals, antioxidants, and fiber-- super yummy.

Next up, eggs. Eggs are a terrific source of protein. Omelets, frittatas. You can hard-boil them, and you can enjoy them as snacks. And they'll last for about three weeks in the fridge.

Nut and seed butters and nuts and seeds are also fantastic because they're naturally low carb, and they're a great combination of plant-based protein, fiber, and heart-healthy fat. Dried and canned beans and lentils hit the trifecta. Stews, casseroles, chili. They are made of high quality carb, plant-based protein, and fiber. And all these things together really help to stabilize and steady your blood sugars.

Frozen or canned fish. Fresh fish is fabulous, but it's more cost-efficient right now to look for frozen or canned fish. Not only rich in protein, but it's also rich in those omega-3 heart-healthy fats, which help to tame inflammation within the body.

These items are affordable, incredibly versatile, and however you can work them into your diet, go to it. Eating the right foods in the right combinations can make a huge difference and not only help you to manage your blood sugars, but it will simultaneously boost your energy, boost your immune system, and leave you feeling and looking amazing.