7 cheap canned foods can help you manage your blood sugar

Can it! 

Dieticians shared their seven favorite canned food items to help you manage your blood sugar with EatingWell.

Listen up if you want to see the health benefits of having lower blood sugar which include better hormonal health and improved mood.

1. Canned fish

Dieticians say that canned fish like salmon and tuna are big in protein and can help you keep your blood sugar low. 

Canned salmon has 18 grams of protein per 3-ounce serving and tuna packs a big protein punch with 20 grams of protein per 3-ounce serving.

“Protein slows digestion and increases satiety, or feelings of fullness, which promotes stable blood sugar,” Lilian Nwora, RD, CDCES, a registered dietitian and certified diabetes care and education specialist told EatingWell.

Fish is also high in Omega-3 fatty acids which supports brain health. 

2. Canned chicken 

Don’t be a chicken — you may want to incorporate this canned food into your diet. 

Canned chicken has 21 grams of protein per 3-ounce serving and you don’t need to worry about cooking it since canned chicken is ready to eat. 

3. Canned vegetables

Give peas a chance. Canned vegetables are an affordable and high-fiber food choice you can add to your diet to prevent your blood sugar from spiking. 

Canned vegetables slow digestion and are a great source of micronutrients, which are essential vitamins and minerals that are needed by the body in small amounts, according to Medical News Today. 

4. Canned tomatoes 

Let’s can the whole thing off. 

Canned tomatoes can be used for things like sauces, soups and stews and they have several health benefits. 

“They are fairly low in carbohydrates and rich in antioxidants like lycopene, which supports heart health,” says Hannah Heredia, M.S., RD, founder of On the Road Meals.

5. Canned beans 

Where have you bean? Beans have fiber and protein, which help stabilize blood sugar levels. 

“This combination of protein and fiber slows down glucose absorption and helps maintain steady blood sugar levels throughout the day,” says Emily Haddock, RD, a dietitian and owner of Music City Nutrition & Wellness.

A cup of black beans has 16 grams of protein and 18 grams of fiber and a cup of canned chickpeas has 10 grams of protein and 9 grams of fiber.

6. Canned pumpkin

This is pumpkin’ to talk about.

Canned pumpkin fiber and vitamin A also have anti-inflammatory and antioxidant properties. It has a whopping 100% of the vitamin A you need in a day per serving. It’s great for making sauces as well as baked goods. 

“Pumpkin also goes great in baked goods to enhance moisture and reduce fat content,”  Haddock explained. 

7. Canned fruit

This is a berry good choice.

Canned fruit can be a healthy sweet treat, but some canned fruits are healthier than others. 

“To reduce added sugar content, opt for canned fruits packed in water or fruit juices rather than syrup, if available,” said registered dietitian Jessica Barron, founder of the Red Head RD.

She recommended pairing canned fruit with something high in protein or fat like Greek yogurt or cottage cheese to help manage blood sugar.