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In today’s fast-paced world, convenience foods can be essential for maintaining nourishment while helping to regulate blood sugar levels. Many individuals find it challenging to prepare every meal from scratch, making prepackaged options a practical choice. While these foods often receive negative criticism, they play a significant role in ensuring that nutritional needs are met without the necessity of extended kitchen time.
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
For the nearly 15% of U.S. adults living with diabetes, prepackaged meals can indeed fit within a blood-sugar-friendly diet. These foods assist in maintaining consistent eating patterns throughout the day, which is crucial for optimal blood sugar management. Dietitians have recommended a variety of prepackaged items that can help individuals take care of their health even amidst a busy schedule.
Related: The 7 Best Canned Foods You Should Be Eating for Better Blood Sugar, According to Dietitians
1. Crunchy Chickpeas
Legumes are exceptional for overall health, particularly for managing blood sugar due to their fiber and plant-based protein content. Roasted chickpeas are highlighted by Mimi Scheidt, M.S., RD, co-founder of JAM Nutrition, as a convenient and tasty choice. These crunchy legumes can be made at home or purchased pre-made, such as the Biena Chickpea Snacks. They’re ideal for snacking or added to salads and grain dishes.
2. Roasted Edamame
Roasted edamame is another quick and nutritious legume option. These young soybeans are rich in protein and fiber, recommended by Scheidt for their health benefits. Brands like The Only Bean offer delicious crunchy edamame snacks in various flavors including Sriracha and Sea Salt. Each serving packs 11 grams of protein and 4 grams of fiber, making them suitable for simple snacking or as a crunchy addition to meals.
3. Canned Beans
Canned beans are another effortless way to incorporate complex carbohydrates into your diet. They’re high in soluble fiber, which helps moderate blood sugar levels, according to Rachel Weiss, M.S., RD. These beans can be tossed into salads or warmed up with seasonings. Weiss prefers Eden Foods for their no-salt-added options, which include kombu for better digestibility and are packaged without harmful chemicals.
Related: 21 High-Protein Dinners That Start With a Can of Beans
4. Veggie or Bean Chips
While many associate high-carb snacks with sugars, even savory options like potato chips can have the same effect. To satisfy salt cravings without compromising blood sugar levels, consider choosing chips made from beans or vegetables. Options like Beanfields Black Bean & Sea Salt Chips, Terra Vegetable Chips, and Hippeas Chickpea Puffs are great alternatives, as mentioned by Jacquelyn Potvin, Ph.D., RD. Pairing these snacks with a protein source, such as cheese or hummus, can enhance their capacity to regulate blood sugar.
5. Salad Kits
Pre-packaged salad kits from brands like Taylor Farms and Fresh Express help facilitate vegetable consumption. Diana Mesa, RD, CDCES emphasizes that these kits provide a generous portion of non-starchy vegetables, enhanced by nuts or grains. Non-starchy vegetables are particularly beneficial for those managing diabetes, contributing fiber and essential nutrients without significant carbohydrates. To make a complete meal, incorporate protein sources such as chicken, tofu, or canned beans.
6. Frozen Vegetables
Frozen vegetables are a practical addition to any diet, particularly for their role in managing diabetes. As highlighted by Mesa, these options can conveniently boost fiber intake and can be quickly prepared in a microwave. Seek out vegetables that don’t contain added sugars, ideally with just a single ingredient. Season them as desired or mix them into pasta or rice for an effortless meal.
How to Select a Convenience Food for Better Blood Sugar
When selecting foods that promote healthy blood sugar levels, prioritize options rich in fiber and protein. Research indicates that combining carbohydrates with protein significantly reduces post-meal blood sugar compared to consuming carbs alone.
Fiber plays a vital role as an indigestible carbohydrate that does not affect blood sugar levels in the same manner as digestible carbs. A diet high in fiber has shown to positively impact various health markers for those with diabetes. Therefore, opt for foods containing sufficient fiber and protein to support blood sugar regulation.
The Bottom Line
Incorporating convenience foods such as roasted chickpeas, edamame, canned beans, vegetable chips, and pre-packaged salads can serve as a beneficial and efficient means of meeting nutritional requirements while supporting healthy blood sugar levels. The key attributes of these foods — their fiber and protein contents — help slow digestion, aiding in the management of blood sugar spikes.
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