Looking deeper at diabetes-friendly food products at Trader Joe's

Trader Joe's is a supermarket chain that offers a unique variety of grocery items and diabetes-friendly food products manufactured under the Trader Joe's name. And there's plenty to love at the more than 530 stores nationwide. Helpful team members in Hawaiian shirts offer suggestions on new products, dish out samples, and accept returns without a hassle.

Items like nuts, pantry staples, frozen foods, flowers, and an impressive wine selection can all be found at these small stores, most with just three to four aisles. As a person living with type 1 diabetes (t1d), I find myself making weekly Trader Joe's runs in search of the foods I love. Read on for 10 diabetes-friendly food products at Trader Joe's.

1. Trader Joe's Egg Frittata with Swiss Cheese and Cauliflower

For a light way to start the day, try the Trader Joe's Egg Frittata with Swiss Cheese and Cauliflower. The mini egg white frittatas are light, pillowy, and filling. While two frittatas are a serving, I find that one is enough when paired with a handful of fresh berries or a side of Greek yogurt. These easy meals sell at $2.99 for one box.

Amount per serving: 270 calories, 15 grams of fat (10 grams of saturated fat, 0 grams of trans fat), 10 grams of carbs, (1 grab of fiber, 3 grams of sugar), 25 grams of protein

2. Trader Joe's Vanilla Overnight Oats

I discovered these 5.5-ounce single-serving cups by chance, and I'm hooked. The Vanilla Overnight Oats are simply rolled oats soaked in an almond beverage until they've reached a pudding-like texture. The cups also have dates, sea salt, and vanilla extracted from vanilla beans. If you're looking to switch up your mornings, there's also an Almond Butter Chia flavor. The Vanilla Overnight Oats are gluten-free and kosher. Priced at just $1.99 a cup, they're the perfect grab-and-go breakfast or a quick snack for any time.

Amount per serving: 240 calories, 8 grams of fat (1 gram of saturated fat, 0 grams of trans fat), 35 grams of carbs (6 grams of fiber, 12 grams of sugar), 8 grams of protein

3. Trader Joe's Organic Mixed Frozen Berries

For morning smoothies, you can't go wrong with Trader Joe's Organic Mixed Frozen Berries. Featuring a medley of organic strawberries, organic blueberries, organic blackberries, and organic raspberries, it's my go-to. Just add a banana, a teaspoon of chia seeds, a handful of spinach, honey, and unsweetened almond milk, and you have breakfast in a cup. The 12-ounce bag is $2.99.

Amount per serving: 80 calories, .5 grams of fat (0 grams of saturated fat, 0 grams of trans fat), 17 grams of carbs (5 grams of fiber, 10 grams of sugar), 1 gram of protein

4. Citterio Genoa Salame and Provolone Cheese

Charcuterie platters are all the rage right now and are an impressive appetizer or midday meal. No need to make building the platter labor-intensive when you have Citterio Genoa Salame and Provolone. Pair the salame and cheese with almonds, dried fruit, and seeded crisps, or for a protein-packed snack, just eat it as it is. The Citterio Genoa Salame and Provolone Cheese is gluten-free and costs $2.49 for a pack.

Amount per serving: 140 calories, 11 grams of fat (5.5 grams of saturated fat, 0 grams of trans fat), 0 grams of carbs, 9 grams of protein

5. BBQ-Cut Fresh Atlantic Salmon

The Trader Joe's fresh fish section has a few options, but one item I never leave the store without is the BBQ-Cut Fresh Atlantic Salmon. The extra-thick, skin-on fillets are perfectly portioned from the waters of Norway. Whether grilled or broiled, the buttery, flaky fish is protein-and-omega-rich and a cinch to prepare for a weeknight dinner in a hurry.

Amount per serving: 230 calories, 15 grams of fat (3 grams of saturated fat, 0 grams of trans fat), 1 gram of carbs, 23 grams of protein

6. Branzino Fillets

The frozen fish aisle has a wide selection of diabetes-friendly packaged fish perfect for a weeknight dinner. One I like is the European Sea Bass known as Branzino. The Branzino Fillets are a light, flaky white fish and are perfect grilled, broiled, or fried. At $9.99 each, this protein-rich fish is a weekly staple.

Amount per serving: 110 calories, 3 grams of fat (.5 grams of saturated fat, 0 grams of trans fat), 0 grams of carbs, 24 grams of protein

7. Trader Joe's Organic Mediterranean Style Salad Kit

Of the nearly ten salad kits displayed in the produce aisle, I love the Organic Mediterranean Style Salad Kit, a colorful mélange of romaine, shredded broccoli stalks, and radicchio. Celery, seasoned flatbread strips, and roasted chickpeas add a major crunch. There are also dried tomatoes, crumbled feta cheese, and a Red Wine Vinaigrette dressing packet with notes of basil, oregano, and garlic. The best part is that all the ingredients in the kit are completely organic, which makes it convenient for those with t1d. Toss in some diced organic chicken or a BBQ-Cut Salmon Filet for a delicious lunch that will look like you ordered it from your favorite restaurant. Get a 12.95-ounce bag for $3.99.

Amount per serving: 110 calories, 7 grams of fat (1.5 grams of saturated fat, 0 grams of trans fat), 9 grams of carbs (2 grams of fiber, 3 grams of sugar), 2 grams of protein

8. Nuts and Trail Mix

Trader Joe's has a wide variety of packaged nuts that makes it hard to select just one. From Sweet and Spicy Pecans and Roasted & Salted Marcona Almonds with Rosemary to an assortment of trail mixes, you can't go wrong. They also have individually bagged nuts that are ideal to throw in a purse or a backpack for low blood sugar episodes or a quick pick-me-up. My personal favorite is the Omega Trek Mix with Fortified Cranberries. A 12-ounce bag is $12.49.

Amount per serving: 150 calories, 11 grams of fat (1.5 grams of saturated fat, 0 grams of trans fat), 12 grams of carbs (2 grams of fiber, 8 grams of sugar), 4 grams of protein

9. Trader Joe's Organic Brown Rice

Found in the frozen food aisle, Trader Joe's Organic Brown Rice comes in three 10-ounce microwavable pouches and is perfect as a lunch side, an add-in to soup, or just as it is. The brown rice is gluten-free and vegan and costs $5.99.

Amount per serving: 240 calories, 1.5 grams of fat (0 grams of saturated fat, 0 grams of trans fat), 48 grams of carbs (3 grams of fiber, 0 grams of sugar), 5 grams of protein

10. Bananas

Trader Joe's has always been the spot for bananas at just 19 cents each. You can't go wrong when buying bananas in bulk for smoothies and snacks.

Amount per serving: 105 calories, .5 grams of fat (0 grams of saturated fat, 0 grams of trans fat), 27 grams of carbs (3 grams of fiber, 14 grams of sugar), 1 gram of protein

Looking for diabetes-friendly items at Costco? Check out this article for diabetes-friendly food products at Costco.