Dietitian reveals 10 best frozen foods that help control blood sugar

Earlier, people thought frozen food was not healthy. However, many frozen foods are full of nutrients. Frozen foods are cheaper than fresh foods. It also saves time because you don’t have to cut, peel, or prep much.

Frozen food lasts longer than fresh food and also helps reduce waste. If you want to manage blood sugar, the frozen section is a good place to shop. The important thing is to pick the right frozen foods that help balance blood sugar.

Did you know frozen vegetables and fruits are picked only after they are ripe, after that they are blanched or frozen immediately so that the taste, quality and nutrients stays intact. Dietitians have shared a list of the 10 best frozen foods for healthy blood sugar, as reported by EatingWell.

1. Broccoli

Broccoli has nutritional and fiber properties. If you have one cup of cooked frozen broccoli then you will get more than 5gm of fiber. Broccoli has a natural compound called sulforaphane, because of which it has a strong smell and it tastes bitter. Sulforaphane helps control blood sugar and improve insulin resistance. There are many ways to make your bitter broccoli tasty such as by roasting, air frying it, or you can try out different recipes as well.

2. Spinach

One cup of cooked frozen spinach has 8gm of fiber. When you cook spinach it shrinks and makes you eat more of it, so more spinach is equal to more nutrients. There are multiple ways to eat frozen spinach such as in soups, stews, dips, fritters etc. You can experiment and make new dishes as well.

3. Kale

Kale has many nutritional properties, as one cup of cooked kale has around 4gm of fiber. It also has antioxidants called quercetin and kaempferol, which can help with lower blood sugar and can improve insulin sensitivity. You can use frozen kale in soups, like Chorizo, Potato & Kale Soup, or add it to smoothies.

4. Corn

Corn is both a vegetable and a whole grain and it has a low to moderate effect on blood sugar, so it won’t spike too fast. One cup of cooked frozen corn has 4 gm of fiber. You can make it tasty with different recipes.

5. Cauliflower Rice

Cauliflower rice is a good alternative to grains if you want to keep blood sugar in control. A 3-ounce portion has 2 gm of fiber and 4 gm of carbs. Frozen cauliflower rice saves prep time. You can use it to make pilafs, fried “rice,” casseroles, burrito bowls, and more.

6. Berries

Frozen berries like blueberries, raspberries, strawberries, blackberries, and mixed berries are picked at peak ripeness and frozen to keep nutrients. One cup has about 3 gm of fiber. They are good for blood sugar control. You can eat them on waffles, in smoothies, yogurt, oatmeal, or nice cream.

7. Avocado

Avocados have healthy unsaturated fats that are good for the heart. They don’t raise blood sugar much. Half a cup of frozen avocado has 4 gm of fiber. Fresh avocados spoil fast, so frozen avocado is great for smoothies and recipes while reducing food waste.

8. Fish

Fish is full of protein, which slows digestion and keeps blood sugar stable. Frozen fish like salmon and cod are nutritious and have omega-3 fats. Three ounces of cooked salmon has 21 gm of protein, and cod has 17 gm. Frozen fillets are often pre-portioned and quick to cook.

9. Shrimp

Frozen shrimp is easy to defrost and full of protein. Three ounces of cooked shrimp has 20 gm of protein. You can make shrimp tacos, shrimp pasta, or pair it with frozen spinach for a one-pot meal.

10. Shelled Edamame

Edamame is a plant-based protein rich in protein and fiber. One cup has 18 gm of protein and 8 gm of fiber. It has a low effect on blood sugar. You can add it to stir-fries or salads like Cabbage, Tofu & Edamame Salad.

Here are some tips for you that can help you choose nutritious frozen foods.

Go for fiber driven frozen vegetables and fruits, which offers more than 3gm of nutrients. Also look for protein rich frozen foods which are more than 7gm. Make sure your frozen foods have no added fat, sugar, salt etc. Practicing this will help you control your blood sugar, as per the EatingWell report.

FAQs

Q1. Are frozen vegetables good for controlling blood sugar?
Yes, frozen vegetables like broccoli, spinach, and kale are full of fiber and nutrients that help manage blood sugar.

Q2. Which frozen foods are best for healthy blood sugar?
Top frozen foods include broccoli, spinach, kale, corn, cauliflower rice, berries, avocado, fish, shrimp, and edamame.