Last Updated on December 11, 2024
Several studies have shown the benefits of diabetics adhering to a low-carb diet. A university in Australia did a 2 yearlong study using 115 overweight type 2 diabetics. After the study, the participants that followed the diet, and coupled it with exercise, had lower A1Cs by an average of 2.6%.
Most people believe that eating on a low-carb diet is expensive. One of the most common reasons that people don’t go on a low-carb diet is because of the added costs. It won’t be as cheap as buying Ramen noodles for every meal, but it doesn’t have to break your bank to be healthy.
In a low-carb diet, your meals will consist of meats, fats, and vegetables. You should try and include one source of protein surrounded by vegetables with every meal. There are a few items that you should always avoid:
- Starches – white breads, rice, and pastas.
- Artificial sweeteners
- Fruits
Overall Tips
When you are planning to hit the store, it is important to make sure you are prepared. Using these tips will help you keep your food and diet costs low:
- Make a list – Having a grocery list can keep you from buying unneeded food.
- Don’t grocery shop while hungry –eat a snack before you head to the store.
- Decide your meals for the week – planning your meals for the week can make your shopping trips quicker.
- Avoid highly processed foods – highly processed foods might be cheaper, but they aren’t as healthy.
Proteins
Proteins are a large part of a low-carb diet, but they don’t have to be a large part of your budget. There are a couple ways that you can cut the costs of your proteins. You don’t have to buy prime rib to get a delicious protein-rich meal.
Saving money on proteins:
- Buy a whole chicken – buying a whole chicken instead of the frozen counterparts can help save you a couple dollars. You will have to cut and separate the meat yourself, but the extra time is worth the money.
- Buy less “premium” cuts – buy the meats that have more fat and take the time to trim the fat. This can help save you dollars on the pound.
- Buy in bulk – look for meats that are on sale or at a discounted price. When you find some, stock up! Use this time to buy as much as you can fit in your freezer.
- Don’t think that meats are your only source of proteins. Another cheap source is yogurt, milk, eggs, and cheese. If you are going to eat a lot of cheese, buy the whole block of cheese and not pre-shredded.
Vegetables
Another key component of the low-carb diet is the vegetables. Vegetables are full of vitamins, fiber, and minerals. Be careful of the vegetables you pick. Pick non-starchy vegetables, like spinach, broccoli, cauliflower, and carrots.
Saving money on vegetables:
- Don’t buy “pre-packaged” salads – while bag salads are convenient, they are much more expensive. Buying a head of lettuce, whole carrots, cucumbers, etc. will save you several dollars each trip.
- Shop at a farmer’s market – shopping at a farmer’s market can save you hundreds each year. Buying from a farmer’s market can also benefit your local famers.
- Shop in season – depending on what season it is, some vegetables will be more expensive. Research which vegetables are in season before you head to the store and plan your meals accordingly.
- Buy frozen – most bags of frozen vegetables have the exact same nutrients as their unfrozen counterparts. Depending on your supermarket, the frozen bags can be cheaper.
- Grow your own – if you have the time and space, plant your own garden. Not only will this cut your grocery bill, many people enjoy getting to grow their own vegetables.
- Don’t let your veggies go to waste – if you can’t seem to eat your fresh veggies fast enough, try freezing them or making a smoothie. Both options can prevent you from throwing your vegetables in the trash.
Fats
Not all fats are bad for you. There are good fats and bad fats. Good fats can help protect your heart. A couple of excellent sources of good fats are tree nuts and oils. Good fats can be very expensive at the store. Here are a few ways to slim down your budget:
- Buy online – buying tree nuts online is a great way to save a couple dollars at the grocery store.
- Go to a discount or bulk store – stores like Sam’s Club or Costco often have excellent deals on almonds, peanuts, etc. If they have an exceptional deal, stock up and freeze the rest.
