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You probably don’t have time to cook every meal from scratch. Most of us live such fast-paced lifestyles that prepackaged foods are not just convenient, they are a necessity. Although these foods have gotten a bad rap, they can be super helpful for getting your nutrition needs met without spending hours in the kitchen.
If you’re one of the almost 15% of U.S. adults with diabetes, you’ll be relieved to know that prepackaged food can absolutely be a part of a blood-sugar-friendly diet. These convenience foods can help you eat at regular intervals throughout the day, which aids in managing blood sugars. We spoke with dietitians to share their six favorite prepackaged foods for better blood sugars, so you can mind your health even when short on time.
1. Crunchy Chickpeas
Legumes are some of the best foods for overall health, including blood sugar management. That’s because they’re rich in fiber and plant-based protein, nutrients that help prevent rapid spikes in blood sugars. Some of the most convenient, tastiest legumes are roasted chickpeas, says Mimi Scheidt, M.S., RD, co-founder of JAM Nutrition. These crunchy chickpeas can be made at home, but you can also pick up a package at the store. Scheidt especially likes Biena Chickpea Snacks. Grab a handful to have on their own or add them to salads and grain bowls.
2. Roasted Edamame
Another easy-to-eat, delicious legume is roasted edamame. These young soybeans are another good source of plant protein and fiber that Scheidt recommends. The Only Bean is an excellent brand that sells crunchy roasted edamame snacks in flavors like Sriracha, Sea Salt and Buffalo. Each serving has 11 grams of protein, 4 grams of fiber and only 3 grams of carbs. Just like roasted chickpeas, you can eat these on their own or add them to meals for a pleasing crunch.
3. Canned Beans
Canned beans are yet another convenient legume for healthy blood sugars. “Beans are a complex carbohydrate high in soluble fiber, which slows down the digestive process and helps stabilize blood sugars,” says Rachel Weiss, M.S., RD. Canned beans can be added directly to salads or heated and seasoned to taste.
One brand of canned beans Weiss likes is Eden Foods. The brand offers no-salt-added and low-sodium beans, all packaged with a little bit of kombu (a sea vegetable that helps improve bean digestibility), she explains. The beans are also packaged in cans free from BPA, BPS and phthalates, says Weiss. She recommends adding beans to soups, stews, salads, dips and stir-fry recipes.
4. Veggie or Bean Chips
When you think of high-carb snacks that can spike blood sugars, you may think of sweets. Potato chips can also spike blood sugars when eaten alone, as they are another source of refined carbs in the diet.
“If you crave chips or other salty foods, look for chips that include beans or other vegetables as ingredients. Beanfields Black Bean & Sea Salt Chips, Terra vegetable chips and Hippeas Chickpea Puffs all contain fiber and protein, and they satisfy the craving for salty snacks,” says Jacquelyn Potvin, Ph.D., RD, a dietitian at the University of Rhode Island in Kingston. For greater blood sugar benefits, pair these chips with a source of protein like cheese, hummus or bean dip.
5. Salad Kits
Making salads easy to toss together can help you eat more greens. “Salad kits from Taylor Farms, Fresh Express or even the store-brand version are rich in nonstarchy veggies and usually include some added nuts or grains,” says Diana Mesa, RD, CDCES, a diabetes expert and founder of En La Mesa Nutrition. Nonstarchy veggies are important for diabetes management, as they provide fiber, vitamins and minerals without many carbs that could raise blood sugars. In fact, the American Diabetes Association recommends that half of your plate be nonstarchy veggies if you have diabetes. To turn a salad kit into a well-balanced meal, add a source of protein like chicken, tofu, canned beans or tuna.
6. Frozen Vegetables
Since veggies are so important for overall health, including diabetes management, it’s helpful to find convenient ways to eat more of them. In addition to salad kits, frozen veggies are a great prepackaged option. “I enjoy adding frozen microwaveable veggies to any meal for some added fiber,” says Mesa. Look for options in the frozen section that can be microwaved and are free from added sugars. Ideally, the only ingredient will be the veggie itself. Then, season it to your liking or add it to a dish like pasta or rice and beans.
How to Select a Convenience Food for Better Blood Sugar
When picking a food for better blood sugar, there are two key nutrients to look for: fiber and protein. Studies show that pairing carbs with protein leads to significantly lower post-meal blood sugar levels than eating carbs alone.
Meanwhile, fiber is a indigestible carb that doesn’t raise blood sugars like other carbs can. In fact, eating more fiber has been shown to improve various markers associated with diabetes and metabolic health, including hemoglobin A1C, blood glucose, triglycerides and “bad” LDL cholesterol. When picking a convenient food for blood sugars, make sure it has at least a few grams of fiber and protein.
The Bottom Line
Convenience foods like roasted chickpeas or edamame, canned beans, veggie chips and bagged salads can be a healthy, timesaving way to meet your nutrition needs and promote healthy blood sugars. What makes these packaged foods stand out is their fiber and protein content, which helps slow digestion and prevent blood sugar spikes.