The 7 Best Canned Foods You Should Be Eating for Better Blood Sugar, According to Dietitians

To support healthy blood sugar levels, it's crucial to focus on what you eat throughout the day. Eating balanced meals and snacks that include nutrient-dense foods with fiber and protein is important for blood sugar management—and canned foods are a convenient way to make this possible. We spoke to nutrition experts to find out which canned foods are best for blood sugar. Here are their top picks.

1. Canned Fish

Canned fish, such as tuna and salmon, are great protein options to keep on hand for managing blood sugar. “Protein slows digestion and increases satiety, or feelings of fullness, which promotes stable blood sugar,” says Lilian Shepherd, RD, CDCES, a registered dietitian and certified diabetes care and education specialist. One 3.5-ounce serving of canned tuna contains 19 grams of protein. Canned salmon provides about 22 grams of protein per 3.5-ounce serving. These fish also pack omega-3 fatty acids, which have been shown to support brain health and may help prevent cognitive decline as you age. Shepherd suggests having Tuna Salad with Egg for a filling lunch or using canned salmon to make these Easy Salmon Cakes.

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2. Canned Chicken

Canned chicken is a no-fuss way to add lean protein to many recipes without the need to cook, a great shortcut for recipes that call for shredded or rotisserie chicken. A 3.5-ounce serving of canned chicken contains 25 grams of protein. Try using canned chicken in a Creamy Broccoli-Cauliflower Chicken Casserole.

3. Canned Vegetables

Canned vegetables are a convenient and affordable way to add more fiber and micronutrients to your diet, and they are just as nutritious as their fresh counterparts. The fiber in canned veggies slows digestion, helping to prevent blood sugar spikes.

Canned veggies are incredibly versatile and can be tossed into casseroles and soups, like this Slow-Cooker Vegetable Soup. You can also use them as a simple side dish. Look for low-sodium or no-salt-added options to limit sodium intake.

4. Canned Tomatoes

Having a couple of cans of tomatoes in your pantry is always a good idea. “Canned tomatoes can flavor soups and stews and can be used to make salsa or pasta sauces,” says Hannah Heredia, M.S., RD, founder of On the Road Meals. “They are fairly low in carbohydrates and rich in antioxidants like lycopene, which supports heart health."

Add a can of tomatoes to budget-friendly, healthy dishes like casseroles, curries and one-pot pastas.

5. Canned Beans

Beans are an excellent source of fiber and plant-based protein, and both nutrients are important for maintaining stable blood sugar levels. A 3.5-ounce serving of canned black beans provides about 7 grams of protein and 7 grams of fiber, while 3.5 ounces of canned chickpeas (aka garbanzo beans) provides 7 grams of protein and 6 grams of fiber.

“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. She also recommends adding canned beans to soups, salads and grain bowls.

6. Canned Pumpkin

Canned pumpkin is rich in fiber, with one 3.5-ounce serving of canned pumpkin puree containing 3 grams of it. Pumpkin also has antioxidant and anti-inflammatory properties thanks to its high vitamin A content, providing more than 100% of your Daily Value of the nutrient per serving.

Haddock suggests using canned pumpkin in sauces for savory dishes or adding it to smoothies for a creamy texture, like this Pumpkin Pie Smoothie. “Pumpkin also goes great in baked goods to enhance moisture and reduce fat content,” adds Haddock.

Another must-try? This Pumpkin & Black Bean Soup that combines two blood-sugar-friendly canned foods.

7. Canned Fruit

Canned fruit is a convenient and affordable option for managing blood sugar. “To reduce added sugar content, opt for canned fruits packed in water or fruit juices rather than syrup, if available,” says Jessica Barron, M.S., RD, founder of The Red Head RD. She also suggests pairing fruit with a food containing fat or protein to manage blood sugar. For example, try adding canned fruit to low-fat Greek yogurt or cottage cheese for a satisfying blood-sugar-friendly snack.

Shopping Tips

Canned foods can be a healthy and convenient option for managing blood sugar, as long as you know what to look for. Here are some things to consider when stocking your pantry:

• Opt for low-sodium or no-salt-added options when possible. While managing blood sugar is the focus, lower sodium intake may also help support healthy blood pressure.
• When low-sodium options aren’t available, rinse canned foods under cool running water to reduce sodium.
• Be mindful of added sugars in canned foods, especially for fruits that are canned in syrup. Look for options with no added sugars or those canned in water or their own juice.
• Check the expiration date. Canned foods have a long shelf life, but they don’t last forever. 
• Don’t dismiss store brands. There’s a common misconception that store brands are lower quality compared to their branded counterparts. Grocery stores nationwide have affordable canned options, which can allow you to enjoy nutritious fruits and vegetables with less financial strain.

How to Use Them

A blood-sugar-friendly diet includes fruits, vegetables, lean proteins, legumes, fiber and healthy fats. Combining carbohydrates with protein, fiber and fat slows digestion, mitigating blood sugar swings and leaving you full and satisfied for longer. Here’s how to make the most out of canned foods:

• Canned beans are good for more than chili. Try them in a quick side dish, like our Broccoli, Chickpea & Pomegranate Salad. Combine tuna and beans for a fiber-packed lunch or snack with this Tuna, White Bean & Dill Salad. 
• If you normally use fresh fruits in your smoothies, salads, desserts and parfaits, canned fruits can be a big time and money saver. We also love using canned fruit in recipes like Easy Peach Cobbler and Cabbage, Tofu & Edamame Salad.
• Have a lackluster salad that’s missing protein? Try adding canned chicken or fish for a protein and flavor boost. Toss in some canned chickpeas for extra protein and fiber. You can also use canned chicken in soups and casseroles the same way as you would use cooked chicken.

The Bottom Line

Eating a healthy diet high in protein, fiber and healthy fats is important for healthy blood sugar levels. Canned foods offer convenient, affordable and shelf-stable options, making it easier and quicker to prepare balanced meals and snacks. Add canned vegetables to soups and stews, or serve canned fruits like pineapple or peaches as a healthy dessert. When shopping, look for canned foods without added sugars and excess sodium.