Frozen Foods for Blood Sugar Balance

Here is the rewritten content:

The 10 Best Frozen Foods for Better Blood Sugar

Frozen Aisle Essentials

When it comes to managing blood sugar levels, it’s easy to overlook the humble frozen aisle. However, with so many nutritious options available, it’s time to rethink your approach to healthy eating. Today, we’ll explore the top 10 frozen foods that can help balance your blood sugar levels, while also saving you time and money.

1. Frozen Broccoli

Frozen veggies and fruits are generally harvested at peak ripeness, then blanched or flash-frozen to preserve their quality, flavor, and nutrients. We love frozen broccoli because it’s 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 may help manage blood sugar and insulin resistance.

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.

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.

4. Frozen Corn

Corn is a perfect side dish because it’s both a whole grain and a vegetable. When eaten in moderation, corn kernels are also a low- to moderate-glycemic food, meaning they’re 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.

5. Frozen Cauliflower Rice

Cauliflower rice is a great alternative to grains if you’re 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’re in a hurry. These 17 recipe ideas with cauliflower rice can inspire you to make delicious pilafs, fried "rice," casseroles, burrito bowls, and more.

6. Frozen Berries

Frozen berries—blueberries, raspberries, strawberries, blackberries, and mixed berries—are picked and frozen when they’re 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’re 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’d 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’re also a source of omega-3 fats, and 3 ounces of cooked salmon and cod contain 21 and 17 grams of protein, respectively.

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, 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.

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.

FAQs

Q: What are the benefits of choosing frozen foods for better blood sugar management?
A: Frozen foods can offer convenience, cost-effectiveness, and a wider range of nutritious options, including fruits, vegetables, plant-based proteins, and lean meats.

Q: What are some key nutrients to look for in frozen foods?
A: Look for frozen foods with at least 3 grams of fiber per serving and 7 grams of protein per serving.

Q: How can I incorporate frozen foods into my diet?
A: Start by incorporating frozen foods into your meals and snacks, such as frozen veggies and fruits, plant-based proteins, and lean meats. Experiment with different seasonings and dressings to add flavor without added sugars, salt, or fats.

Q: Are frozen foods processed?
A: Not all frozen foods are processed. Look for plain, unflavored, and unsweetened options to ensure you’re getting a nutritious and wholesome product.