Even if you only have a few fresh vegetables on hand, your pantry supply means you can always grab a can of coconut milk, or canned tomatoes, and a few spices, and whip up a sauce of some kind.
JUMP TO: Stocking your pantry | Oils/fats | Condiments | Canned/jarred goods | Breads | Baking goods | Sweeteners | Natural flavorings | Nuts & seeds | Noodles/pasta | Beans & legumes | Alcohol for cooking | Snacks & treats | Weekly diabetic meal plans
Stocking Your Pantry
Store all of your flours, nuts, and any other opened packages in glass jars or containers to keep them fresher for longer. It’s also a nice way to keep your pantry organized, too.
This list is not an extensive pantry list but gives you an idea on the types of things to keep handy. And, we'll share a few tips on finding some of the best items at the store.
Different oils have different health properties so keep a variety of healthy oils and fats on hand to use.
- Avocado oil
- Virgin olive oil – most popular
- Macadamia nut oil
- Sesame oil – great for adding flavor to a stir fry
- Coconut oil
- Flaxseed oil – good for salad dressings, keep in the fridge.
Oils that come in clear plastic bottles are generally low grade crappy oils. Clear glass bottles are better. But the best quality oils will always come in dark glass bottles.
You can make your own condiments, which is always going to be healthier. But let's face it, most of us won't and prefer easier options.
Condiments are useful to help us give food flavor. They might not always be 100% carb free, but used in moderation, they can really contribute to the tastiness of foods and keep things interesting.
Always read the labels to help you choose the best low carb condiments you can find.
Mayonnaise (real/ full fat) – look for organic types made from olive or sunflower oils and containing the lowest amounts of sugar and ingredients overall. For example, a low fat mayonnaise is not good – these will generally be higher in sugar and contain more additives and preservatives. And, a mayonnaise with 15 different ingredients is not a good option either.
Vinegars – balsamic, red wine, white wine, apple cider vinegar – all great for making salad dressings.
Salad Dressings (sugar-free) – these are hard to find and super easy to make at home anyways. But you can find some good salad dressings. Beware of low fat, no fat salad dressings. Most of the time these are rubbish.
Ketchup (low-carb) – the ‘traditional' kind is high in sugar, so either make your own tomato sauce substitute, or get a low carb sugar free ketchup.
BBQ Sauce – again, be wary of the traditional high sugar varieties. But you can get sugar free, low carb BBQ sauce.
Mustard – great for salad dressings, adding to sauces for meals, or slopping on top of your steak or meat patty.
Tamari (wheat free soy sauce) or Soy Sauce
Curry Pastes – green curry, red curry, massaman curry
Canned/ Jarred Goods
Olives – black, green, kalamata – make great snacks.
Salsa – check the labels for additional ingredients and choose a salsa low in sugar/carbs.
Nut Butters (all-natural and unsweetened) – peanut, almond, cashew, hazelnut.
Sesame paste/ tahini
Tomato goods – canned tomatoes – no added sugar or salt, tomato paste, tomato puree, all-natural pasta sauce.
Canned fish – canned tuna, canned salmon, sardines.
Coconut milk or coconut cream
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Thanks to many great food companies, we can now find low carb breads to enjoy.
You can also make your own low carb breads, which is very easy.
We have a Low Carb Breads Masterclass, and most of the breads take just 5 minutes prep in a food processor then put in the oven to bake!
- Unsweetened cocoa
- Roasted carob powder
- Cacao powder
- Almond flour/ almond meal
- Coconut flour
- Sesame flour
- Flaxseed meal
- Whole wheat or arrowroot flour – just for thickening sauces, as you can't get the same result with low carb flours.
- Coconut – shredded and desiccated.
- Sugar free jello
- Baking soda/ baking powder
- Liquid stevia extract
- Chocolate flavored stevia
- Truvia or natvia – if you don't like stevia on it's own. Good for baking too.
- Other natural sweeteners like tagatose, erythritol, xylitol and so forth.
Seasonings – Celtic or Himalayan salt, sea salt, black cracked pepper.
Dried spices – Chinese 5 spice, Cajun, turmeric, sweet paprika, chili flakes, cumin, garam masala, cinnamon, coriander, pure vanilla extract etc.
Dried herbs: mixed herbs, oregano, basil, thyme, etc.
Nuts & Seeds
A variety of nuts and seeds are always good to have on hand and these will keep stored for months if kept in jars or an airtight container. They are good for baking, adding to salads, or just to grab as a snack.
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
Or, better yet, get a vegetable spiralizer and make your own low carb veggie noodles.
Beans & Legumes
It's not recommended to eat too many beans and legumes as they are quite high in carbs. But they are also good for feeding beneficial gut bacteria and in small portions (max 1/2 cup per serve) they can be a healthier, low glycemic form of carbs that can keep you fuller longer.
- White beans
- Mixed beans
Alcohol for cooking
Although it's best not to drink alcohol, adding a little to sauces can add flavor and the alcohol content burns out of it before eating.
- White wine
- Red wine
- Dry sherry
- Sweet sherry
Other Pantry Items
- Organic stock or bone broth
- Nori seaweed – for sushi and wraps
- Miso – a fermented soy paste for soups
Then there are some additional treats and snacks you can add to your pantry list.
- Low carb crackers
- Red pepper crisps
- Protein chips
- Moon cheese bites
- Parmesan crisps
- Choc protein bars
We've also got a ton of diabetic snack ideas over here.
Weekly Diabetic Meal Plans
If you'd like to enjoy life more while regulating blood sugar and A1c at the same time, check out our weekly meal plans.
Each week you'll receive 4 tasty lunches and 4 delicious dinners, plus an appetizing breakfast and snacks selection.
Nutritionist-designed meal plans for better blood sugar control and to help improve your overall health.
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