min read
May 6, 2024

Grocery List Staples for Blood Sugar Balance

How to grocery shop for blood sugar balance.

Lanby Team
Table of contents
About The Lanby

A primary care membership for patients who want more. Primary Care. Nutrition. Wellness. All under one roof.

join the club
Share this article

Maintaining balanced blood sugar levels isn't just about regulating energy; it's a cornerstone of overall health and vitality. Stable blood sugar supports cognitive function, weight management, and reduces the risk of chronic conditions like diabetes and heart disease.

The Key to Blood Sugar Balance

Achieving and sustaining blood sugar balance revolves around smart grocery choices and mindful meal planning. Here's how to do it:

Embrace Low Glycemic Foods

Opt for foods that have a minimal impact on blood sugar levels. These include non-starchy vegetables, lean proteins, healthy fats, and high-fiber carbohydrates like whole grains and legumes.

Balance Macronutrients

Pair carbohydrates with proteins and fats in your meals. This combination slows down the absorption of sugars into the bloodstream, preventing spikes and crashes in blood sugar levels.

Flavor with Finesse 

Enhance your meals with healthy fats, fresh herbs, and condiments/seasonings without added sugars. This not only adds flavor but also contributes to blood sugar stability.

Shop Smart 

Plan your meals for the week ahead and shop accordingly. Having a clear idea of balanced meals will guide your grocery list and help you make healthier choices.

Your Blood Sugar-Balancing Grocery List

If you're ready to optimize your diet and support blood sugar balance, this comprehensive grocery list is an excellent starting point. Here are the staples we always keep in our shopping cart:


  • Pasture-raised eggs
  • Pasture-raised chicken & turkey
  • Grass-fed meat
  • Wild-caught fish
  • Canned wild-caught fish
  • Full-fat Greek yogurt
  • Full-fat cottage cheese
  • Protein powder


  • Spinach
  • Kale
  • Arugula
  • Collard greens
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Bell peppers
  • Tomatoes
  • Asparagus
  • Green beans
  • Bok choy
  • Mushrooms
  • Cucumbers
  • Zucchini
  • Carrots
  • Cabbage
  • Celery
  • Potatoes
  • Butternut squash
  • Spaghetti squash
  • Onions
  • Shallots


  • Fresh berries
  • Frozen berries
  • Green apples
  • Oranges
  • Kiwi
  • Lemons & limes

Healthy Fats

  • Avocado
  • Avocado oil
  • Extra virgin olive oil
  • Olives
  • Ghee
  • Full-fat coconut milk
  • Walnuts
  • Chia seeds
  • Hemp seeds
  • Flaxseeds
  • Almond butter
  • Unsweetened nut milk

Condiments & Others

  • Apple cider vinegar
  • Tamari
  • Coconut aminos
  • Ketchup (no sugar added)
  • Mustard (no sugar added)
  • Avocado oil mayo
  • Sauerkraut
  • Nutritional yeast
  • Fresh herbs like parsley, cilantro, dill, basil
  • Fresh garlic & ginger root
  • 70-80% dark chocolate

Opt for organic options when feasible to minimize pesticide exposure, but prioritize according to your budget.

For our favorite brands, check out our products page. Dive deeper into blood sugar management with our guide to understanding blood sugar.

Ready to get well, better?

If you're curious to learn more about The Lanby, book a free consult call and we'll chat about how The Lanby can be your personalized long term health and wellness partner.

The Lanby Editorial Team