Type 2 Diabetes and Healthy Eating – Seven Steps To Cleaning Up Your Pantry


Ready to start eating cleaner and healthier? Are you looking to start a healthy eating plan but not sure where to begin? A great place is by cleaning out your pantry. As the saying goes: “out of sight, out of mind.” If you are not putting effort into stocking your kitchen full of the food you need to consume for maximum health, you are not going to see the results you are hoping for.

So let us look at a step by step guide to cleaning out your pantry. What stays – and what goes?

1. Remove all sugary cereals. Make sure you check the labels on your breakfast cereals. Even seemingly healthy cereals like bran flakes often contain a hefty dose of sugar.

2. Toss out processed cereal bars. Anything filled with fruit that is coated in chocolate or is loaded with sweeteners such as honey or high fructose corn syrup needs to be removed.

3. Replace pasta with whole-wheat varieties. While it is best for your body if you clean out pasta entirely; if you are not quite ready to do that choose whole-wheat varieties instead. They will contain more dietary fiber and help slow down the release of sugar into your bloodstream. Pasta made with part whole-wheat and part white flour is available in most grocery stores. These products can be a great way to transition to 100% whole-grain pasta.

4. Ditch all soda or flavored beverages of any kind. If you are storing these in your pantry or refrigerator for that matter, it is time to toss them. The only beverage you need comes from your tap or water filter.

5. Swap out regular flour for coconut or almond flour. Regular flour is heavily processed and will rapidly spike blood sugar levels. Try using coconut flour or almond flour in recipes when flour is called for. If neither of these work for you, ground oat flour is also a suitable solution. Oat flour is ground from whole-grain oats and gives a slightly sweet flavor.

6. Replace commercial peanut butter with natural nut butter instead. Commercial nut butter is usually loaded with sugar and various other additives you do not need to include in your eating plan.

7. Swap out potato chips, pretzels, and any other snack-like foods for plain popcorn instead. Air-popped or light microwave popcorn is a tasty snack to have and is high in fiber, low in calories, and will help keep your blood sugar levels in check.

Keep these dietary changes in mind and start cleaning out your pantry today. It will set you up for success.