Managing diabetes begins with everyday choices—and one of the most powerful places to start is the grocery store. Whether you’re planning a weekly haul, placing an online order, or grabbing a quick bite on the go, each decision is an opportunity to support blood sugar control and overall well-being.
Because diet plays a central role in diabetes management, shopping becomes more than a routine task—it becomes a form of self-care. By learning to read nutrition labels, practicing portion control, and choosing the right mix of carbohydrates, fiber, protein, and healthy fats, people with diabetes can create meals that are both nourishing and enjoyable.
Here are some smart shopping strategies for better outcomes:
- Plan before you shop
Preparing a weekly meal plan and grocery list helps reduce impulsive purchases and ensures alignment with your diabetes care plan. Planning ahead also minimizes food waste and supports consistent, balanced eating habits. - Navigate the aisle wisely
Fill your cart with fiber-rich, nutrient-dense foods that help regulate blood sugar. 1 Local options like malunggay (moringa), kangkong (water spinach), and okra are readily available choices. Swap white rice for brown rice or adlai (Job’s tears)—local grains with lower glycemic index (GI) and higher fiber content. Include plant-based proteins like mung beans and tofu, and choose snacks such as yoghurt, dried fruits, almonds, and whole grain crackers.
- Choose healthy beverages
Avoid sugary drinks like sodas, powdered juices, and sweetened teas. Instead, hydrate with water, salabat (ginger tea), or infused water with lemon and cucumber—refreshing options that help keep blood sugar stable.2
- Read nutrition labels carefully
Focus on total carbohydrates, fiber, and added sugars. Pay attention to portion sizes and servings per container. Look for foods with higher protein and fiber content, which slow glucose absorption and provide sustained energy.3
- Prioritize low-GI foods
Everyday options include leafy greens, whole grains like oats, legumes, beans and unsweetened dairy. Specialized nutritional supplements like Glucernais formulated with a low-GI carbohydrate blend and myo-inositol, which keeps blood sugar steady by supporting gradual glucose release and minimizing post-meal spikes.
- Avoid marketing traps
Labels like “sugar-free” or “low-fat” can be misleading. Some products may still contain high levels of refined carbohydrates or calories. Always read the full nutrition label to make informed choices.
“By making informed, intentional choices, you’re not just filling your cart—you’re investing in your health,” said Dr. Gamaliel Tayao, Abbott’s head of medical affairs in the Philippines. “From the grocery aisle to the dining table, selecting foods rich in protein, fiber and low glycemic index carbohydrates can help stabilize blood sugar and sustain energy. Start small, stay consistent, and let your next grocery run be the first step toward a healthier, more empowered you.”
Started in 1927, the Philippines Graphic is the longest-running printed magazine of national circulation that provides relevant news and features and promotes Philippine literature.
