Managing your blood sugar has both short- and long-term benefits, from better moods to better hormonal health. Eating balanced meals and snacks that include nutrient-dense foods with fiber and protein is important for managing your blood sugar levels well. And guess what: canned foods are a convenient way to make that possible. We spoke with nutrition experts to find out which canned foods are best for blood sugar.
7 Best Canned Foods for Blood Sugar
1. Canned fish
Canned fish, like tuna and salmon, are a great protein option to keep on hand to manage blood sugar levels. “Protein slows digestion and increases satiety, or feelings of fullness, which promotes stable blood sugar levels,” says Lilian Nwora, RD, CDCES, registered dietitian and certified diabetes care and education specialist.. A 3-ounce serving of canned tuna contains 20 grams of protein. Canned salmon contains about 18 grams of protein per 3-ounce serving. These fish also contain omega-3 fatty acids, which have been shown to support brain health. Nwora suggests having tuna salad with eggs for a hearty lunch or using canned salmon for these easy salmon cakes.
2. Canned chicken
Canned chicken is an easy way to add lean protein to many recipes without the need for cooking, and works well as a shortcut in recipes that call for shredded or roasted chicken. A 3-ounce serving of canned chicken contains 21 grams of protein. Try it in this Creamy Buffalo Chicken Salad or our Creamy Broccoli and Cauliflower Chicken Casserole.
3. Canned Vegetables
Canned vegetables are a convenient and affordable way to add more fiber and micronutrients to your diet, and they’re just as nutritious as their fresh counterparts. The fiber in canned vegetables slows digestion, which helps prevent blood sugar spikes.
Canned vegetables are incredibly versatile and can be added to stews and soups, like this Slow Cooker Vegetable Soup. You can also use them as a simple side dish. Look for low-sodium or no-added-salt options to limit your sodium intake. Check out our list of pantry dinners with canned vegetables for inspiration.
4. Canned tomatoes
It’s best to always have a few cans of tomatoes in your pantry. “Canned tomatoes can flavor soups and stews and can be used to make salsa or pasta sauces,” says Hannah Heredia, MS, RD, founder of On the Road Meals. “They’re quite low in carbs and high in antioxidants like lycopene, which supports heart health,” she adds. Need inspiration on how to use them? Here are 14 budget-friendly, dietitian-approved recipes using canned tomatoes.
5. Canned Beans
Beans are an excellent source of fiber and plant-based protein, and both nutrients are important for maintaining stable blood sugar levels. A 1-cup serving of canned black beans provides about 16 grams of protein and 18 grams of fiber, while 1 cup of canned chickpeas (aka garbanzo beans) provides 10 grams of protein and 9 grams of fiber., “This combination of protein and fiber slows glucose absorption and helps maintain stable blood sugar levels throughout the day,” says Emily Haddock, RD, registered dietitian and owner of Music City Nutrition & Wellness. Add canned beans to soups, salads and grain bowls, she recommends. Plus, make this best Three Bean Salad for a fresh side dish.
6. Canned Pumpkin
Canned pumpkin is high in fiber and vitamin A. One serving (about 100 grams, or just under half a cup) of canned pumpkin puree contains 3 grams of fiber. Pumpkin also has antioxidant and anti-inflammatory properties thanks to its high vitamin A content, providing more than 100% of your daily value of the nutrient per serving.
Haddock suggests using canned pumpkin in sauces for savory dishes or adding it to smoothies for a creamy texture, like this pumpkin pie smoothie. “Pumpkin also goes great in baked goods to improve moisture and reduce fat content,” adds Haddock. Another must-have? This Pumpkin Black Bean Soup combines two blood sugar-friendly canned foods.
7. Canned fruit
Canned fruit is a convenient and affordable option for managing blood sugar levels. “To reduce added sugar content, opt for canned fruit packed in water or fruit juice rather than syrup, if available,” says Jessica Barron, MS, RD, founder of The Red Head RD.. She also suggests pairing fruit with a food containing fat or protein to manage blood sugar levels. For example, try adding canned fruit to Greek yogurt or low-fat cottage cheese for a satisfying, blood sugar-friendly snack.
Things to Consider When Choosing Canned Foods for Blood Sugar
Canned foods are a healthy and convenient option for managing blood sugar, as long as you know what to look for. Here are some things to consider when stocking your pantry:
- Opt for low-sodium or no-added-salt options when possible. Although managing blood sugar levels is the focus, lower sodium intake can also help reduce the risk of high blood pressure.
- When no low-sodium options are available, rinse canned foods under cold running water to reduce sodium.
- Be careful of added sugars in canned foods, especially canned fruit in syrup. Choose options without added sugars or those canned in water or their own juice.
- Check the expiration date. Canned foods have a long shelf life, but they don’t last forever.
- Don’t reject store brands. There is a common misconception that store brands are inferior in quality compared to their branded counterparts. Grocery stores across the country offer affordable canned options, which can allow you to enjoy nutritious fruits and vegetables with fewer financial constraints.
Tips for Incorporating Canned Foods into a Blood Sugar-Friendly Diet
A blood sugar-friendly diet includes fruits, vegetables, lean proteins, legumes, fiber, and healthy fats. Combining carbohydrates with protein, fiber, and fats slows digestion, smoothing out blood sugar fluctuations and keeping you fuller for longer. Here’s how to get the most out of canned foods:
- Canned beans are good for more than just chili. Try a no-cook black bean salad or use canned beans as a quick side dish, like our Broccoli, Chickpea, and Pomegranate Salad. Combine tuna and beans for a fiber-rich lunch or snack with this Tuna, White Bean and Dill Salad.
- If you usually use fresh fruit in your smoothies, salads, desserts, and parfaits, you can easily swap them for canned fruit to save money, time, and prep work. We also love using canned fruit in recipes like Easy Peach Cobbler and Coleslaw, Tofu, and Edamame Salad.
- Do you have a dull salad that lacks protein? Add canned chicken or fish for a boost of protein and flavor. Add some canned chickpeas for extra protein and fiber. You can also incorporate canned chicken into soups and stews the same way you would cooked it.
The essential
A healthy diet containing plenty of protein, fiber, and healthy fats is important for healthy blood sugar levels. Canned foods offer convenient, affordable, shelf-stable options, making it easier and less time-consuming to prepare healthy meals and snacks.