Managing diabetes doesn’t mean giving up delicious food — it’s about making smart choices that keep your blood sugar steady and your body fueled. And those choices start way before you ever turn on the stove: they start in the grocery store.

Here are the top grocery shopping tips from Bento’s team of Registered Dietitians that can make healthy eating with diabetes feel easier, not harder.

You can also take the guesswork out of grocery shopping and let Bento deliver medically-tailored groceries right to your door. Click below to get started and see if you’re eligible.

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1. Shop the Perimeter First

Most grocery stores are designed so that the freshest, least-processed foods — produce, proteins, dairy, and eggs — are on the perimeter. Start there.

Load up on vegetables (fresh, frozen, or canned with no salt added). Aim for a rainbow — leafy greens, peppers, carrots, and squash all offer different nutrients.
Pick fruit wisely: go for whole fruit instead of juice. Fruit juices often have more sugar per serving than soda. Berries, apples, and citrus are fiber-rich and have a gentler impact on blood sugar.
Choose lean proteins like chicken, fish, tofu, or beans. These help keep you full and steady your glucose between meals.

2. Read the Labels

Nutrition labels are your best tool for spotting hidden sugar and sodium.

Check total carbohydrates — and remember that fiber will help slow digestion and keep blood sugar steadier, so look for options that have higher levels of fiber if possible.
Beware of sneaky sugar in sauces, yogurts, and dressings. Words ending in “-ose” (like fructose or maltose) usually mean added sugar.
Compare brands. Small differences in sugar or sodium per serving add up when it’s something you eat every day.

3. Not all carbs are equal

Carbs aren’t the enemy — it’s the type of carbs that matters.

Choose whole grains like brown rice, quinoa, oats, and 100% whole wheat bread.
Keep beans and lentils on hand for fiber and plant-based protein.
If you’re craving pasta or tortillas, look for whole grain or chickpea-based versions with at least 3g of fiber per serving.

4. Plan for Balance, Not Perfection

Instead of buying only “healthy” foods, think about how your meals will fit together.

Use the plate method: fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains or starchy veggies like corn, peas, potatoes, or sweet potatoes.
Don’t forget healthy fats — olive oil, nuts, seeds, and avocado can improve blood sugar control and satisfaction.

5. Make Healthy Snacks Easy

Set yourself up for success between meals by having diabetes-friendly snacks ready to grab:

Protein-packed Greek yogurt with a handful of berries
A small apple with peanut butter
Veggies and hummus
Cheese sticks or nuts in pre-portioned containers

These snacks have a good balance of healthy protein and fiber that keep you fuller longer than empty carbs like chips, and they help balance your blood sugar. Keeping good options visible and convenient helps avoid impulse grabs later.

6. Frozen and Canned Are Friends, Not Foes

Eating well doesn’t have to mean fresh everything. Frozen fruits and veggies are picked at peak ripeness and often cheaper.

Just check the label for added salt, sugar, or sauces.
Canned salmon, tuna, beans, and tomatoes are pantry lifesavers — rinse canned beans to reduce sodium.

7. Make a List (and Stick to It)

Impulse buys are the downfall of many healthy plans. Before heading to the store, jot down:

What meals you’ll cook this week
Which staples you’re low on
A few smart snack ideas

Having a list helps you stay on budget and on track with your nutrition goals. Want to see how our Registered Dietitians craft a healthy shopping list? See some of Bento’s grocery orders by clicking here.

8. Think Beyond Food

Staying hydrated and active also supports healthy blood sugar. Pick up sparkling water, herbal tea, or a reusable water bottle while you’re shopping — small habits add up.

Final Thought

Eating well with diabetes isn’t about restriction — it’s about intention. Every trip to the grocery store is a chance to fill your cart (and your body) with foods that help you feel your best. With a little planning and label-reading, you can enjoy food that’s satisfying, nourishing, and blood sugar–friendly.

About Bento

Bento provides weekly deliveries of medically-tailored groceries to our members managing diabetes and many other conditions. Our team of Registered Dietitians curate healthy grocery orders and provide health coaching to help members manage chronic conditions through the power of good nutrition. If you’re interested in learning if you might be eligible for Bento, click here.

Apply for Bento Now

Eating Well with Diabetes: Grocery Tips That Actually Help