Tips for Shopping at International Markets

Getting Over Barriers to International Shopping 

If the thought of shopping at a market with different foods than you’re used to is overwhelming, think about it as a chance to meet new people and try new things. For example, if you find an interesting item in the produce section, see if any other shoppers are also purchasing the item and ask them about it. It may feel uncomfortable at first, but many shoppers will be happy to tell you how to cook foods if you don’t know how.  

If asking others is out of your comfort zone, you can use your smart phone to look up items. You can also use translation apps if you come across things written in another language. Some app even let you point your camera at the package to translate the words for you. Check the Nutrition Facts label to learn more about the food and how it can fit into your meal plan. 

It’s important for people with diabetes to know the nutrition information about food, so when shopping for unfamiliar foods that don’t have a label, you can look them up online. That’s also a great way to learn about how to use them when cooking! 

What You Can Try at International Markets 

Asian Markets 

Asian market produce departments are filled with treats like shishito peppers, daikon radishes, maitake mushrooms, and shiso leaves. You can also get dried seaweed, also called nori, comes in sheets that you can eat as a snack or crumble it to use as a salad topper.  

If you are looking for ways to spice up some of your usual recipes, try looking for these when shopping: 

• Shichimi Togarashi, a Japanese seven-spice blend of red chili pepper, sancho pepper, sesame seeds, ginger, citrus peel, poppy seeds, and nori. It can be used the way you would use salt or pepper on vegetables, chicken, or fish. Since this is a mixture of spices, it will usually have very little carbs.  
• Mirin, a Japanese sweet rice wine, can be used in stir-fry sauces. One tablespoon usually has 9 grams of carbs per serving.
• Miso paste, a thick paste made of fermented soybeans, can be used for marinating oily fish like salmon and black cod. It can also be used to make miso soup. One tablespoon of miso paste usually has 4 grams of carbs per serving.
• Sesame oil can be used like any other cooking oil and adds a nutty, earthy flavor to any dish.
• Rice vinegar, used in many Asian recipes, can be used in sauces, dressing, and more. There are no carbs in rice vinegar.
• Ponzu sauce has a citrusy flavor that can be used for dipping. Check the Nutrition Facts label, but ponzu is usually very low in carbs with 1-2 grams per tablespoon.
• Soy sauce, a sauce that is salty with umami taste, can be used to flavor meats, tofu, sauces, and more. For people with diabetes, choose the low-sodium variety. One tablespoon of soy sauce usually has 1 gram of carb per serving. 

Latin/Hispanic Markets 

At Latin/Hispanic markets, you may find fresh ceviche (a Latin dish usually made from fish or shrimp in citrus juice and seasonings) as well as fresh salsas. In the produce department, you can try the following: 

• Nopales (cactus leaves) can be used in a salad with onions, cilantro, and chiles. Nopales is low in carbs. One half cup has 1-2 grams of carbs.
• Chayote, a low-carb squash, can be eaten raw like cucumbers or cooked and used similar to other types of squash. One half cup has 2-3 grams of carbs.
• Key limes, also known as Mexican limes, can add a citrus pop to any meal.  As a reference, a medium key lime contains 7 grams of carbs.
• Tomatillos, low-carb vegetables that look like green tomatoes, are perfect for making salsa verde or used in salads or soups. One medium tomatiloo has 2 grams of carbs.
• Jicama, a crunchy root vegetable that tastes similar to an unsweet apple, makes a great snack. One cup contains 12 grams of carbs.
• Corn masa flour to make your own tortillas
• Fresh mole paste which is a rich sauce used to make chicken or pork dishes.  
• If you need spices and flavoring, pick up the following:
• Cinnamon
• Cumin seeds
• Oregano
• Mexican vanilla extract
• Achiote seeds
• Packaged adobo paste 

Middle Eastern Markets 

If you have a Middle Eastern market in your area, you can load up on spices, such as: 

• Za’atar, a spice mixture of dried oregano and/or thyme, sesame seeds, and sumac, and sometimes cumin, coriander, and anise that provides a savory, earthy flavor to bread, salad, vegetables, and meats. One tablespoon has 1-4 grams of carb.
• Aleppo pepper presents a subtle heat and earthy flavor. This spice is very low in carbs with less than 1 gram per teaspoon.
• Turkish bay leaves are great for slow cooking foods to add a depth of flavor. These bay leaves are very low in carbs with ~1 gram per tablespoon.
• Whole cardamom pods provide a warm lemony undertone and can be used in various dishes like stews, meats, and in rice. Or grind them for fresh cardamom which can be used in baking. One teaspoon ground is ~1 gram of carb.
• Ceylon, a more subtle but brighter cinnamon, or Cassia cinnamon sticks. One teaspoon of this spice is ~2 grams of carb.
• Fenugreek seeds, a potent seed that has sweet maple flavor with some bitterness.
• Sumac, a deep red spice to add acidity to your dish. 

Depending on the produce selection at your local market, you may find black radishes, a variety of eggplant types, sweet lemons, pomegranates, and young green almonds. There may be plenty of feta and olive varieties to choose from but choose lower-fat cheese options when available. 

If you like sauces and spreads for fresh veggies, meats, or added to a salad or sandwich, check out some of the following: 

• Tahini, made from ground sesame and flavored with lemon juice. One tablespoon usually has 3 grams of carb.
• Baba ghanoush, made from eggplant with spices and olive oil. Two tablespoons have 2 grams of carb.
• Hummus, made from chickpeas and olive oil. Two tablespoons usually contain 5 grams of carb.
• Zhoug, a spicy herb sauce from Yemen made with chili peppers. Zhoug is lower in carbs, ~1-3 grams carb per 2 tablespoons.
• Labneh, a thick strained yogurt used as an appetizer or dip for meats. Labneh is usually very low in carbs. ~1-2 grams carb per 2 tablespoons.

International Recipe Inspiration 

Ready to start your cooking adventure? Try out these recipes! Be sure to check out all the recipes on Diabetes Food Hub and create an account so you can save recipes to try later. You can even create and print a grocery list to bring with you to the international market of your choosing! 

Asian
Garlicky Ginger Eggplant
This vegetable dish features eggplant, mushrooms, and bean sprouts in a garlic-ginger hoisin sauce.

Mexican
Beef Sancocho 
A hearty Latin American soup made with chayote, plantains, yucca, and seasonings that is sure to please the tastebuds.

Middle Eastern 
Easy Perfectly Cooked Lentils 

This recipe shows you how to cook lentils, so they turn out tender and flavorful every time. With just a few simple ingredients and easy steps, you get a versatile batch of lentils you can use in soups, salads, bowls, or as a hearty side.