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The frozen aisle has long had a reputation for featuring less-than-nutritious food. Today, this is far from true—many options in the frozen section are full of nutrients and are typically more budget-friendly. You also can save time on prep, all while reducing food waste.
So when you’re managing your blood sugar levels, you can go ahead and turn your cart down the frozen aisle. The key here is identifying the freezer staples that help balance blood glucose. With the help of registered dietitians, here’s what we found.
The 10 Best Frozen Foods for Blood Sugar
1. Frozen Broccoli
Frozen veggies and fruits are generally harvested at peak ripeness, and then they are blanched or flash-frozen to preserve their quality, flavor and nutrients.
We love frozen broccoli because it is pre-cut, slashing prep time. As a versatile veggie, broccoli is full of nutrients and fiber, with every cup of cooked frozen broccoli providing more than 5 grams of fiber. Plus, broccoli contains sulforaphane, a sulfur-containing compound that gives the veggie its distinct aroma and bitterness, and which may help manage blood sugar and insulin resistance.
Make crispy frozen broccoli by roasting or air-frying the florets. Our 14 Recipes That Start with a Bag of Frozen Broccoli also come in clutch on busy weeknights.
2. Frozen Spinach
We love using frozen spinach for side dishes. Since Popeye’s favorite veggie shrinks substantially when cooked, you can easily eat more of it in a sitting compared to fresh spinach. And that means you’ll consume more nutrients. In fact, 1 cup of cooked frozen spinach has 8 grams of fiber, compared to less than half a gram for a cup of raw spinach.
Add frozen spinach to soups, stews, fritters, quiches, dips and more—check out our 12 recipes featuring a bag of frozen spinach.
3. Frozen Kale
Kale is another leafy green that freezes well and has an impressive nutritional profile. One cup of cooked frozen kale has almost 4 grams of fiber. Plus, kale contains quercetin and kaempferol, antioxidants that may help lower blood sugar and improve insulin sensitivity.
Use frozen kale to make soups, like our Chorizo, Potato & Kale Soup, or add a handful to smoothies like our Really Green Smoothie.
4. Frozen Corn
Corn is a perfect side dish because it is both a whole grain and a vegetable. When eaten in moderation, corn kernels are also a low- to moderate-glycemic food, meaning they are less likely to induce sudden spikes in blood sugar. You may be surprised that 1 cup of cooked frozen corn has 4 grams of fiber, making it an excellent grain choice to accompany a lean protein of choice. Our Skillet Corn recipe makes a tasty and sweet side in 20 minutes.
5. Frozen Cauliflower Rice
Cauliflower rice is a great alternative to grains if you are keeping an eye on your blood sugar. Each 3-ounce portion of uncooked cauliflower has 2 grams of fiber and 4 grams of carbs. While you can make your own cauliflower rice from scratch, a frozen bag from the store cuts down on prep time if you are in a hurry. These 17 recipe ideas with cauliflower rice can inspire you to make delicious pilafs, fried “rice,” casseroles, burrito bowls and many more.
6. Frozen Berries
Frozen berries—blueberries, raspberries, strawberries, blackberries and mixed berries—are picked and frozen when they are most ripe. Berries are excellent for managing blood sugar because of their fiber content, offering, on average, 3 grams of fiber for every cup. Thaw berries as a topping for Multi-Grain Waffles or toss into smoothies, nice cream, yogurt and oatmeal.
7. Frozen Avocado
Avocados are packed with unsaturated fats that promote heart health. They are also an excellent fruit because they have little impact on blood sugar levels—1/2 cup of frozen avocado has 4 grams of fiber.
The downside of fresh whole avocados is that they don’t last very long at room temperature before they turn soft and brown. Frozen is a perfect alternative if you would like to cut down on food waste while offering the same delicious taste in your recipes, especially when it comes to smoothies.
8. Frozen Fish
Protein helps slow digestion and blunts carb and sugar absorption, stabilizing blood sugar levels. Lean options like fish are excellent to include in a balanced meal pattern.
Specifically, plain frozen fish like salmon and cod are full of nutrients. They are also a source of omega-3 fats, and 3 ounces of cooked salmon and cod contain 21 and 17 grams of protein, respectively. Not only that, many frozen fillets are pre-portioned and quick to thaw, saving on meal prep time.
9. Frozen Shrimp
If you love seafood, pick up a bag or two of frozen shrimp on your next grocery run. Shrimps are quick to defrost, and are packed with protein. Three ounces of cooked shrimp has 20 grams of protein. Pair shrimp with your favorite whole-grain pasta to make Creamy Lemon Pasta with Shrimp, grill to make shrimp tacos or pair with frozen spinach to make One-Pot Garlicky Shrimp & Spinach.
10. Frozen Shelled Edamame
This plant-based protein is an excellent source of protein and fiber, boasting 18 grams of protein and 8 grams of fiber per cup. Edamame also has a relatively low glycemic load due to its high fiber and protein content, making it an ideal plant-based protein that won’t drastically raise blood sugar levels.
Add edamame to your favorite stir-fry, boil it and toss into salads (try our Cabbage, Tofu & Edamame Salad or boil and blend to make Edamame Hummus.
Strategies to Select Frozen Foods for Healthy Blood Sugar Levels
When you’re out shopping, here’s how to choose nutritious frozen foods:
- Consider fiber content: When buying frozen veggies, fruits and plant-based proteins, opt for those that offer a good source of fiber, meaning they have at least 3 grams of fiber per serving.
- Look at protein: For protein-rich frozen foods, look for options with at least 7 grams of protein per serving.
- Go as simple as possible: Buy plain frozen food items that have no added fat, sugar, salt or breading, which provides the flexibility to season and dress your meals the way you want. Doing this gives you more control over managing your blood sugar.
The Bottom Line
Frozen foods can be part of a nutritious meal pattern as you manage your blood sugar levels. They can be just as nutritious as fresh, with the advantage of offering flexibility with meal creations. Stock up on plain fruits, vegetables, plant-based proteins and fish and seafood the next time you’re in the grocery store to make flavorful and satisfying meals throughout the week.