In This ArticleView AllIn This ArticleThe Best Canned Foods for Blood SugarThings to Consider When Choosing Canned Foods for Blood SugarTips for Incorporating Canned Foods into a Blood-Sugar-Friendly Diet
In This ArticleView All
View All
In This Article
The Best Canned Foods for Blood Sugar
Things to Consider When Choosing Canned Foods for Blood Sugar
Tips for Incorporating Canned Foods into a Blood-Sugar-Friendly Diet
ClosePhoto:Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh HoggleManaging your blood sugar has short-term and long-term benefits, from improved mood 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 well. And guess what: canned foods are a convenient way to make this possible. We spoke to nutrition experts to find out which canned foods are best for blood sugar.Should You Drink Coffee on an Empty Stomach?7 Best Canned Foods for Blood Sugar1. Canned FishCanned fish, such as tuna and salmon, are great protein options to keep on hand for managing blood sugar. “Protein slows digestion and increases satiety, or feelings of fullness, which promotes stable blood sugar,” saysLilian Nwora, RD, CDCES, a registered dietitian and certified diabetes care and education specialist.One 3-ounce serving of canned tuna has 20 grams of protein.Canned salmon has about 18 grams of protein per 3-ounce serving.These fish also pack omega-3 fatty acids, which have been shown to support brain health.Nwora suggests having aTuna Salad with Eggfor a filling lunch or using canned salmon for theseEasy Salmon Cakes.5 Reasons You Should Eat More Canned Fish, According to a Dietitian2. Canned ChickenCanned chicken is a no-fuss way to add lean protein to many recipes without needing to cook, working well as a shortcut in recipes that call for shredded or rotisserie chicken. A 3-ounce serving of canned chicken has 21 grams of protein.Try it in thisCreamy Broccoli-Cauliflower Chicken Casserole.3. Canned VegetablesCanned vegetables are a convenient and affordable way to add more fiber and micronutrients to your diet, and they are just as nutritious as their fresh counterparts. The fiber in canned veggies slows digestion, which helps prevent blood sugar spikes.Canned veggies are incredibly versatile and can be tossed into casseroles and soups, like thisSlow-Cooker Vegetable Soup. You can also use them as a simple side dish. Look for low-sodium or no-salt-added options to limit sodium intake. Check out our list ofpantry dinners with canned vegetablesfor inspiration.4. Canned TomatoesYou’re better off always having a couple of cans of tomatoes in your pantry. “Canned tomatoes can flavor soups and stews and can be used to make salsa or pasta sauces,” saysHannah Heredia, M.S., RD, founder of On the Road Meals. “They are fairly low in carbohydrates and rich in antioxidants like lycopene, which supports heart health,” she adds. Need inspiration for how to use them? Here are14 budget-friendly, dietitian-approved recipesusing canned tomatoes.5. Canned BeansBeans 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 down glucose absorption and helps maintain steady blood sugar levels throughout the day,” saysEmily Haddock, RD,a dietitian and owner of Music City Nutrition & Wellness. Add canned beans to soups, salads and grain bowls, she recommends.6. Canned PumpkinCanned pumpkin is rich in fiber and vitamin A. One serving (about 100 grams, or a little less than a half-cup) of canned pumpkin puree has 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 thisPumpkin Pie Smoothie.“Pumpkin also goes great in baked goods to enhance moisture and reduce fat content,” adds Haddock. Another must-try? ThisPumpkin & Black Bean Soupthat combines two blood-sugar-friendly canned foods.7. Canned FruitCanned fruit is a convenient and affordable option for managing blood sugar. “To reduce added sugar content, opt for canned fruits packed in water or fruit juices rather than syrup, if available,” saysJessica Barron, M.S., RD,founder of The Red Head RD.She also suggests pairing fruit with a food containing fat or protein to manage blood sugar. For example, try adding canned fruit to low-fat Greek yogurt or cottage cheese for a satisfying blood-sugar-friendly snack.Is Canned Fruit Healthy? Here’s What Dietitians SayThings to Consider When Choosing Canned Foods for Blood SugarCanned 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-salt-added options when possible. While blood glucose management is the focus, lower sodium intake may also help reduce the risk of high blood pressure.When low-sodium options aren’t available, rinse canned foods under cool running water to reduce sodium.Be mindful of added sugars in canned foods, especially for fruits that are canned in syrup. Choose options with no 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 dismiss store brands. There’s a common misconception that store brands are lower quality compared to their branded counterparts. Grocery stores nationwide have affordable canned options, which can allow you to enjoy nutritious fruits and vegetables with less financial strain.How to Choose the Healthiest Canned Fruits and Vegetables, According to a DietitianTips for Incorporating Canned Foods into a Blood-Sugar-Friendly DietA blood-sugar-friendly diet includes fruits, vegetables, lean proteins, legumes, fiber and healthy fats. Combining carbohydrates with protein, fiber and fat slows digestion, mitigating blood sugar swings and leaving you full and satisfied for longer. Here’s how to make the most out of canned foods:Canned beans are good for more than chili. Try using canned beans in a quick side dish, like ourBroccoli, Chickpea & Pomegranate Salad. Combine tuna and beans for a fiber-packed lunch or snack with thisTuna, White Bean & Dill Salad.If you normally use fresh fruits in your smoothies, salads, desserts and parfaits, you can easily swap in canned fruits to save money, time and prep work. We also love using canned fruit in recipes likeEasy Peach CobblerandCabbage, Tofu & Edamame Salad.Have a lackluster salad that’s missing protein? Add canned chicken or fish for a protein and flavor boost. Add some canned chickpeas for added protein and fiber. You can also incorporate canned chicken in soups and casseroles the same way as you would use cooked.The Bottom LineEating a healthy diet that contains plenty of protein, fiber and healthy fats is important for healthy blood sugar levels. Canned foods offer convenient, affordable and shelf-stable options, which makes preparing balanced meals and snacks easier and less time-consuming.EatingWell.com, May 2024Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Fish, tuna, white, canned in water, drained solidsU.S. Department of Agriculture. FoodData Central.Salmon, sockeye, canned, total can contentsWelty FK.Omega-3 fatty acids and cognitive function.Curr Opin Lipidol. 2023;34(1):12-21. doi:10.1097/MOL.0000000000000862U.S. Department of Agriculture. FoodData Central.Chicken, canned, no broth.U.S. Department of Agriculture. FoodData Central.Black beans, from canned, reduced sodium.U.S. Department of Agriculture. FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.U.S. Department of Agriculture. FoodData Central.Pumpkin, canned, without salt.
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Photo:Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Managing your blood sugar has short-term and long-term benefits, from improved mood 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 well. And guess what: canned foods are a convenient way to make this possible. We spoke to nutrition experts to find out which canned foods are best for blood sugar.Should You Drink Coffee on an Empty Stomach?7 Best Canned Foods for Blood Sugar1. Canned FishCanned fish, such as tuna and salmon, are great protein options to keep on hand for managing blood sugar. “Protein slows digestion and increases satiety, or feelings of fullness, which promotes stable blood sugar,” saysLilian Nwora, RD, CDCES, a registered dietitian and certified diabetes care and education specialist.One 3-ounce serving of canned tuna has 20 grams of protein.Canned salmon has about 18 grams of protein per 3-ounce serving.These fish also pack omega-3 fatty acids, which have been shown to support brain health.Nwora suggests having aTuna Salad with Eggfor a filling lunch or using canned salmon for theseEasy Salmon Cakes.5 Reasons You Should Eat More Canned Fish, According to a Dietitian2. Canned ChickenCanned chicken is a no-fuss way to add lean protein to many recipes without needing to cook, working well as a shortcut in recipes that call for shredded or rotisserie chicken. A 3-ounce serving of canned chicken has 21 grams of protein.Try it in thisCreamy Broccoli-Cauliflower Chicken Casserole.3. Canned VegetablesCanned vegetables are a convenient and affordable way to add more fiber and micronutrients to your diet, and they are just as nutritious as their fresh counterparts. The fiber in canned veggies slows digestion, which helps prevent blood sugar spikes.Canned veggies are incredibly versatile and can be tossed into casseroles and soups, like thisSlow-Cooker Vegetable Soup. You can also use them as a simple side dish. Look for low-sodium or no-salt-added options to limit sodium intake. Check out our list ofpantry dinners with canned vegetablesfor inspiration.4. Canned TomatoesYou’re better off always having a couple of cans of tomatoes in your pantry. “Canned tomatoes can flavor soups and stews and can be used to make salsa or pasta sauces,” saysHannah Heredia, M.S., RD, founder of On the Road Meals. “They are fairly low in carbohydrates and rich in antioxidants like lycopene, which supports heart health,” she adds. Need inspiration for how to use them? Here are14 budget-friendly, dietitian-approved recipesusing canned tomatoes.5. Canned BeansBeans 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 down glucose absorption and helps maintain steady blood sugar levels throughout the day,” saysEmily Haddock, RD,a dietitian and owner of Music City Nutrition & Wellness. Add canned beans to soups, salads and grain bowls, she recommends.6. Canned PumpkinCanned pumpkin is rich in fiber and vitamin A. One serving (about 100 grams, or a little less than a half-cup) of canned pumpkin puree has 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 thisPumpkin Pie Smoothie.“Pumpkin also goes great in baked goods to enhance moisture and reduce fat content,” adds Haddock. Another must-try? ThisPumpkin & Black Bean Soupthat combines two blood-sugar-friendly canned foods.7. Canned FruitCanned fruit is a convenient and affordable option for managing blood sugar. “To reduce added sugar content, opt for canned fruits packed in water or fruit juices rather than syrup, if available,” saysJessica Barron, M.S., RD,founder of The Red Head RD.She also suggests pairing fruit with a food containing fat or protein to manage blood sugar. For example, try adding canned fruit to low-fat Greek yogurt or cottage cheese for a satisfying blood-sugar-friendly snack.Is Canned Fruit Healthy? Here’s What Dietitians SayThings to Consider When Choosing Canned Foods for Blood SugarCanned 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-salt-added options when possible. While blood glucose management is the focus, lower sodium intake may also help reduce the risk of high blood pressure.When low-sodium options aren’t available, rinse canned foods under cool running water to reduce sodium.Be mindful of added sugars in canned foods, especially for fruits that are canned in syrup. Choose options with no 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 dismiss store brands. There’s a common misconception that store brands are lower quality compared to their branded counterparts. Grocery stores nationwide have affordable canned options, which can allow you to enjoy nutritious fruits and vegetables with less financial strain.How to Choose the Healthiest Canned Fruits and Vegetables, According to a DietitianTips for Incorporating Canned Foods into a Blood-Sugar-Friendly DietA blood-sugar-friendly diet includes fruits, vegetables, lean proteins, legumes, fiber and healthy fats. Combining carbohydrates with protein, fiber and fat slows digestion, mitigating blood sugar swings and leaving you full and satisfied for longer. Here’s how to make the most out of canned foods:Canned beans are good for more than chili. Try using canned beans in a quick side dish, like ourBroccoli, Chickpea & Pomegranate Salad. Combine tuna and beans for a fiber-packed lunch or snack with thisTuna, White Bean & Dill Salad.If you normally use fresh fruits in your smoothies, salads, desserts and parfaits, you can easily swap in canned fruits to save money, time and prep work. We also love using canned fruit in recipes likeEasy Peach CobblerandCabbage, Tofu & Edamame Salad.Have a lackluster salad that’s missing protein? Add canned chicken or fish for a protein and flavor boost. Add some canned chickpeas for added protein and fiber. You can also incorporate canned chicken in soups and casseroles the same way as you would use cooked.The Bottom LineEating a healthy diet that contains plenty of protein, fiber and healthy fats is important for healthy blood sugar levels. Canned foods offer convenient, affordable and shelf-stable options, which makes preparing balanced meals and snacks easier and less time-consuming.EatingWell.com, May 2024Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Fish, tuna, white, canned in water, drained solidsU.S. Department of Agriculture. FoodData Central.Salmon, sockeye, canned, total can contentsWelty FK.Omega-3 fatty acids and cognitive function.Curr Opin Lipidol. 2023;34(1):12-21. doi:10.1097/MOL.0000000000000862U.S. Department of Agriculture. FoodData Central.Chicken, canned, no broth.U.S. Department of Agriculture. FoodData Central.Black beans, from canned, reduced sodium.U.S. Department of Agriculture. FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.U.S. Department of Agriculture. FoodData Central.Pumpkin, canned, without salt.
Managing your blood sugar has short-term and long-term benefits, from improved mood 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 well. And guess what: canned foods are a convenient way to make this possible. We spoke to nutrition experts to find out which canned foods are best for blood sugar.Should You Drink Coffee on an Empty Stomach?7 Best Canned Foods for Blood Sugar1. Canned FishCanned fish, such as tuna and salmon, are great protein options to keep on hand for managing blood sugar. “Protein slows digestion and increases satiety, or feelings of fullness, which promotes stable blood sugar,” saysLilian Nwora, RD, CDCES, a registered dietitian and certified diabetes care and education specialist.One 3-ounce serving of canned tuna has 20 grams of protein.Canned salmon has about 18 grams of protein per 3-ounce serving.These fish also pack omega-3 fatty acids, which have been shown to support brain health.Nwora suggests having aTuna Salad with Eggfor a filling lunch or using canned salmon for theseEasy Salmon Cakes.5 Reasons You Should Eat More Canned Fish, According to a Dietitian2. Canned ChickenCanned chicken is a no-fuss way to add lean protein to many recipes without needing to cook, working well as a shortcut in recipes that call for shredded or rotisserie chicken. A 3-ounce serving of canned chicken has 21 grams of protein.Try it in thisCreamy Broccoli-Cauliflower Chicken Casserole.3. Canned VegetablesCanned vegetables are a convenient and affordable way to add more fiber and micronutrients to your diet, and they are just as nutritious as their fresh counterparts. The fiber in canned veggies slows digestion, which helps prevent blood sugar spikes.Canned veggies are incredibly versatile and can be tossed into casseroles and soups, like thisSlow-Cooker Vegetable Soup. You can also use them as a simple side dish. Look for low-sodium or no-salt-added options to limit sodium intake. Check out our list ofpantry dinners with canned vegetablesfor inspiration.4. Canned TomatoesYou’re better off always having a couple of cans of tomatoes in your pantry. “Canned tomatoes can flavor soups and stews and can be used to make salsa or pasta sauces,” saysHannah Heredia, M.S., RD, founder of On the Road Meals. “They are fairly low in carbohydrates and rich in antioxidants like lycopene, which supports heart health,” she adds. Need inspiration for how to use them? Here are14 budget-friendly, dietitian-approved recipesusing canned tomatoes.5. Canned BeansBeans 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 down glucose absorption and helps maintain steady blood sugar levels throughout the day,” saysEmily Haddock, RD,a dietitian and owner of Music City Nutrition & Wellness. Add canned beans to soups, salads and grain bowls, she recommends.6. Canned PumpkinCanned pumpkin is rich in fiber and vitamin A. One serving (about 100 grams, or a little less than a half-cup) of canned pumpkin puree has 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 thisPumpkin Pie Smoothie.“Pumpkin also goes great in baked goods to enhance moisture and reduce fat content,” adds Haddock. Another must-try? ThisPumpkin & Black Bean Soupthat combines two blood-sugar-friendly canned foods.7. Canned FruitCanned fruit is a convenient and affordable option for managing blood sugar. “To reduce added sugar content, opt for canned fruits packed in water or fruit juices rather than syrup, if available,” saysJessica Barron, M.S., RD,founder of The Red Head RD.She also suggests pairing fruit with a food containing fat or protein to manage blood sugar. For example, try adding canned fruit to low-fat Greek yogurt or cottage cheese for a satisfying blood-sugar-friendly snack.Is Canned Fruit Healthy? Here’s What Dietitians SayThings to Consider When Choosing Canned Foods for Blood SugarCanned 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-salt-added options when possible. While blood glucose management is the focus, lower sodium intake may also help reduce the risk of high blood pressure.When low-sodium options aren’t available, rinse canned foods under cool running water to reduce sodium.Be mindful of added sugars in canned foods, especially for fruits that are canned in syrup. Choose options with no 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 dismiss store brands. There’s a common misconception that store brands are lower quality compared to their branded counterparts. Grocery stores nationwide have affordable canned options, which can allow you to enjoy nutritious fruits and vegetables with less financial strain.How to Choose the Healthiest Canned Fruits and Vegetables, According to a DietitianTips for Incorporating Canned Foods into a Blood-Sugar-Friendly DietA blood-sugar-friendly diet includes fruits, vegetables, lean proteins, legumes, fiber and healthy fats. Combining carbohydrates with protein, fiber and fat slows digestion, mitigating blood sugar swings and leaving you full and satisfied for longer. Here’s how to make the most out of canned foods:Canned beans are good for more than chili. Try using canned beans in a quick side dish, like ourBroccoli, Chickpea & Pomegranate Salad. Combine tuna and beans for a fiber-packed lunch or snack with thisTuna, White Bean & Dill Salad.If you normally use fresh fruits in your smoothies, salads, desserts and parfaits, you can easily swap in canned fruits to save money, time and prep work. We also love using canned fruit in recipes likeEasy Peach CobblerandCabbage, Tofu & Edamame Salad.Have a lackluster salad that’s missing protein? Add canned chicken or fish for a protein and flavor boost. Add some canned chickpeas for added protein and fiber. You can also incorporate canned chicken in soups and casseroles the same way as you would use cooked.The Bottom LineEating a healthy diet that contains plenty of protein, fiber and healthy fats is important for healthy blood sugar levels. Canned foods offer convenient, affordable and shelf-stable options, which makes preparing balanced meals and snacks easier and less time-consuming.
Managing your blood sugar has short-term and long-term benefits, from improved mood 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 well. And guess what: canned foods are a convenient way to make this possible. We spoke to nutrition experts to find out which canned foods are best for blood sugar.
Should You Drink Coffee on an Empty Stomach?
7 Best Canned Foods for Blood Sugar
1. Canned Fish
Canned fish, such as tuna and salmon, are great protein options to keep on hand for managing blood sugar. “Protein slows digestion and increases satiety, or feelings of fullness, which promotes stable blood sugar,” saysLilian Nwora, RD, CDCES, a registered dietitian and certified diabetes care and education specialist.One 3-ounce serving of canned tuna has 20 grams of protein.Canned salmon has about 18 grams of protein per 3-ounce serving.These fish also pack omega-3 fatty acids, which have been shown to support brain health.Nwora suggests having aTuna Salad with Eggfor a filling lunch or using canned salmon for theseEasy Salmon Cakes.
5 Reasons You Should Eat More Canned Fish, According to a Dietitian
2. Canned Chicken
Canned chicken is a no-fuss way to add lean protein to many recipes without needing to cook, working well as a shortcut in recipes that call for shredded or rotisserie chicken. A 3-ounce serving of canned chicken has 21 grams of protein.Try it in thisCreamy Broccoli-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 are just as nutritious as their fresh counterparts. The fiber in canned veggies slows digestion, which helps prevent blood sugar spikes.
Canned veggies are incredibly versatile and can be tossed into casseroles and soups, like thisSlow-Cooker Vegetable Soup. You can also use them as a simple side dish. Look for low-sodium or no-salt-added options to limit sodium intake. Check out our list ofpantry dinners with canned vegetablesfor inspiration.
4. Canned Tomatoes
You’re better off always having a couple of cans of tomatoes in your pantry. “Canned tomatoes can flavor soups and stews and can be used to make salsa or pasta sauces,” saysHannah Heredia, M.S., RD, founder of On the Road Meals. “They are fairly low in carbohydrates and rich in antioxidants like lycopene, which supports heart health,” she adds. Need inspiration for how to use them? Here are14 budget-friendly, dietitian-approved recipesusing 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 down glucose absorption and helps maintain steady blood sugar levels throughout the day,” saysEmily Haddock, RD,a dietitian and owner of Music City Nutrition & Wellness. Add canned beans to soups, salads and grain bowls, she recommends.
6. Canned Pumpkin
Canned pumpkin is rich in fiber and vitamin A. One serving (about 100 grams, or a little less than a half-cup) of canned pumpkin puree has 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 thisPumpkin Pie Smoothie.“Pumpkin also goes great in baked goods to enhance moisture and reduce fat content,” adds Haddock. Another must-try? ThisPumpkin & Black Bean Soupthat combines two blood-sugar-friendly canned foods.
7. Canned Fruit
Canned fruit is a convenient and affordable option for managing blood sugar. “To reduce added sugar content, opt for canned fruits packed in water or fruit juices rather than syrup, if available,” saysJessica Barron, M.S., RD,founder of The Red Head RD.She also suggests pairing fruit with a food containing fat or protein to manage blood sugar. For example, try adding canned fruit to low-fat Greek yogurt or cottage cheese for a satisfying blood-sugar-friendly snack.
Is Canned Fruit Healthy? Here’s What Dietitians Say
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:
How to Choose the Healthiest Canned Fruits and Vegetables, According to a Dietitian
A blood-sugar-friendly diet includes fruits, vegetables, lean proteins, legumes, fiber and healthy fats. Combining carbohydrates with protein, fiber and fat slows digestion, mitigating blood sugar swings and leaving you full and satisfied for longer. Here’s how to make the most out of canned foods:
The Bottom Line
Eating a healthy diet that contains plenty of protein, fiber and healthy fats is important for healthy blood sugar levels. Canned foods offer convenient, affordable and shelf-stable options, which makes preparing balanced meals and snacks easier and less time-consuming.
EatingWell.com, May 2024
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Fish, tuna, white, canned in water, drained solidsU.S. Department of Agriculture. FoodData Central.Salmon, sockeye, canned, total can contentsWelty FK.Omega-3 fatty acids and cognitive function.Curr Opin Lipidol. 2023;34(1):12-21. doi:10.1097/MOL.0000000000000862U.S. Department of Agriculture. FoodData Central.Chicken, canned, no broth.U.S. Department of Agriculture. FoodData Central.Black beans, from canned, reduced sodium.U.S. Department of Agriculture. FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.U.S. Department of Agriculture. FoodData Central.Pumpkin, canned, without salt.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. FoodData Central.Fish, tuna, white, canned in water, drained solidsU.S. Department of Agriculture. FoodData Central.Salmon, sockeye, canned, total can contentsWelty FK.Omega-3 fatty acids and cognitive function.Curr Opin Lipidol. 2023;34(1):12-21. doi:10.1097/MOL.0000000000000862U.S. Department of Agriculture. FoodData Central.Chicken, canned, no broth.U.S. Department of Agriculture. FoodData Central.Black beans, from canned, reduced sodium.U.S. Department of Agriculture. FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.U.S. Department of Agriculture. FoodData Central.Pumpkin, canned, without salt.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. FoodData Central.Fish, tuna, white, canned in water, drained solidsU.S. Department of Agriculture. FoodData Central.Salmon, sockeye, canned, total can contentsWelty FK.Omega-3 fatty acids and cognitive function.Curr Opin Lipidol. 2023;34(1):12-21. doi:10.1097/MOL.0000000000000862U.S. Department of Agriculture. FoodData Central.Chicken, canned, no broth.U.S. Department of Agriculture. FoodData Central.Black beans, from canned, reduced sodium.U.S. Department of Agriculture. FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.U.S. Department of Agriculture. FoodData Central.Pumpkin, canned, without salt.
U.S. Department of Agriculture. FoodData Central.Fish, tuna, white, canned in water, drained solids
U.S. Department of Agriculture. FoodData Central.Salmon, sockeye, canned, total can contents
Welty FK.Omega-3 fatty acids and cognitive function.Curr Opin Lipidol. 2023;34(1):12-21. doi:10.1097/MOL.0000000000000862
U.S. Department of Agriculture. FoodData Central.Chicken, canned, no broth.
U.S. Department of Agriculture. FoodData Central.Black beans, from canned, reduced sodium.
U.S. Department of Agriculture. FoodData Central.Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water.
U.S. Department of Agriculture. FoodData Central.Pumpkin, canned, without salt.
