Frozen foods really don't get enough respect; many can be a nice addition to ramping up blood sugar stability. If you approach frozen foods thoughtfully, frozen fruits, vegetables and proteins can be just as nutrient dense as their fresh counterparts, with the bonus of convenience and longer shelf life. The trick is avoiding frozen foods with sugar, salt and breading added to them so you are working with a food that has the most nutrition, in its simplest form.
Here are 10 frozen foods in particular that are best for stabilising your blood sugar:
1. Broccoli
Frozen broccoli gives you over 5 grams of fiber per cup, which will slow digestion and keep your blood sugar steady after meals. It's also a good source of vitamin C and a compound called sulforaphane whose insulin sensitivity benefits are being evaluated. This cruciferous vegetable fits nicely into almost all cuisines! You can roast it until it gets crispy, steam it as a fast side, or add it to stir-fry, pasta, and soups to add nutrition, flavor, and texture.
Also read: 10 side effects of eating frozen fruits and vegetables
2. Spinach
Spinach is a leafy green that becomes more nutrient-dense when cooked. You will get 8 grams of fiber along with some magnesium, iron, and folate from a cup of frozen spinach. These minerals are all important for energy regulation and blood sugar. Spinach is a mild tasting green that blends into smoothies, folds easily into your eggs, and adds nutrition to pasta sauces and casseroles.
3. Kale
Kale has made it as a superfood because it keeps most of its fiber benefits even if frozen! It provides nearly 4 grams of fiber per cup and contains antioxidants such as quercetin and lutein that work to fight inflammation and support health glucose metabolism performance. You can add frozen kale to a green smoothie, sauté it with garlic and olive oil, or stir it into a soup or stew for added thickness.
4. Corn
Don't underestimate corn! It's both a vegetable and a whole grain. There's about 4 grams of fiber per cup. It has B vitamins and carotenoids (like lutein and zeaxanthin which supports eye health). Frozen corn is great in salsas, salads, chowders, or simply sautéed in olive oil/herbs as a side dish or grain.
5. Cauliflower rice
Cauliflower rice is a low-carb substitute for rice (4 grams of carbs with only 2 grams of fiber per serving), so it's a nice option for those wanting to keep glucose spikes down. Cauliflower rice absorbs flavors, and it can make a good base for stir fries, burrito bowls, or fried “rice” and scrambled eggs with vegetables.
6. Berries
Blueberries, raspberries, and strawberries are naturally sweet containing some sugar but are better than many fruits that are on the higher end of sugar. A cup of these berries contains about 3 grams of fiber. They have antioxidants that reduce oxidative stress (which can influence blood sugar control). Frozen berries are great in smoothies, yogurt parfaits, oatmeal bowls, or as part of whole grain muffins.
7. Avocado
Avocados freeze remarkably well and maintain their nutritional value, as well as creamy texture. One half cup of frozen avocado chunks will give you 4 grams of fiber and healthy fats that delay digestion and provide a steady blood sugar effect. Add them to smoothies, blend into dressings, mash for toast, or chop to top salads and grain bowls.
8. Fish
Frozen salmon, cod, and tilapia provide a good amount of protein, around 17-21 grams per serving. Protein can reduce sharp glucose response by delaying the absorption of carbohydrates. Fatty fish such as salmon also provide omega-3 fatty acids that reduce inflammation and support heart health. Bake, grill, or pan-sear fish for a quick and blood-sugar friendly meal.
Also read: What really happens to your body when you stop eating sugar for a month?
9. Shrimp
Shrimp is an easy, lean protein option that contains 20 grams of protein per serving and virtually no carbohydrates. They defrost and cook within minutes. Shrimp is also pretty mild, so it can easily be used in a stir-fry, salads, tacos, or pasta. Use shrimp along with vegetables or whole grains for a complete plate.
10. Shelled Edamame
Edamame, or immature soybeans, provide a substantial 18 grams of protein and 8 grams of fiber per cup. This plant-based food has a very low glycemic load, meaning that it is unlikely to affect blood sugar levels. Eat them as a snack sprinkled with sea salt, toss them into your grain bowls, or add them to soups and salads to add protein and texture.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis
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