Nutrition Expert Disburses 7 Canned Foods That Don't Make Blood Sugar Soar Drastically

Illustration of canned food. (Freepic)

JAKARTA - Keeping blood sugar levels stable depends heavily on what is consumed every day. Consumption of balanced foods and snacks, especially those rich in fiber and protein, can help control blood sugar better.

Canned food can be a practical solution to realize this healthy diet. Here are 7 choices of canned food recommended by nutritionists to help keep blood sugar stable, as reported by the Eating Well page.

1. Canned Fish

Canned fish such as tuna and salmon are excellent sources of protein to support stable blood sugar.

"Protein slows down the digestive process, thus making us full longer and helping to maintain the stability of blood sugar," said Lilian Shepherd, RD, CDCES, a certified diabetes nutritionist and educator.

One serving of 100 grams of canned tuna contains about 19 grams of protein, while canned salmon cans can provide up to 22 grams of protein. In addition, these fish also contain omega-3 fatty acids that are beneficial to brain health and can help prevent a decline in cognitive function as they age.

Shepherd recommends making salads with eggs or salmon fish cake from canned salmon as a filling lunch menu.

2. Canned Chicken Meat

Canned chicken is an alternative protein without complicated that can be used immediately without the need for cooking. This is perfect for recipes that usually require suwir chicken or grilled chicken.

In 100 grams of canned chicken is about 25 grams of protein. Try using it in menus such as brocoli-develops of casserole cabbage for healthy and filling dishes.

3. Canned Vegetables

Canned vegetables are a practical and affordable way to increase daily fiber and micronutrient intake. The fiber in vegetables helps slow down digestion and prevent a spike in blood sugar.

Canned vegetables can be added to soup, tumisan, casserole, or used as side dishes. Choose a low sodium or without additional salt to make it healthier.

4. Canned Tomatoes

Canned tomatoes are mandatory ingredients that should always be available in the kitchen.

Canned tons can be used to make soup, pasta sauce, or salt, said Hannah Heredia, MS, RD, founder of On the Road Meals.

"The carbohydrate content is quite low and tomatoes are rich in antioxidants such as lycopene which is good for heart health," he continued.

Add canned tomatoes to dishes such as curry, one pot of pasta, or casserole to add taste and nutrition.

5. Kacang-Kacangan Kaleng

Nuts such as black beans and kacang arab are excellent sources of fiber and plant-based protein.

In 100 grams of canned black beans there are about 7 grams of protein and 7 grams of fiber, while Badminton contains about 7 grams of protein and 6 grams of fiber.

"This fiber and protein combination helps slow glucose absorption and maintain the stability of blood sugar throughout the day," said Emily Haddock, RD, nutritionist and founder of Music City Nutrition & Wellness.

Try adding these nuts into your salad, soup, or bowlfavourite grain.

6. Labu Kaleng

Canned labs (pumpkin puree) are high in fiber and are very flexible in use. In 100 grams of canned labs, there are about 3 grams of fiber. In addition, labs are also rich in vitamin A, which is antioxidant and anti-inflammatory.

The Haddock recommends adding a lump into a smoothie or flavored food sauce.

"Labu is also suitable for cakes because it can make the texture softer and reduce the need for fat," said Haddock.

One of the recommended recipes is labus and black beans, which combines two blood sugar-friendly ingredients in one delicious dish.

7. Canned fruit

Canned fruit can be a healthy and practical choice, as long as you pay attention to how to pack it.

"Choose canned fruit that is packaged in water or fruit juice, not in warranty, to avoid additional sugar," suggested Jessica Barron, MS, RD, founder of The Red Head RD.

To help maintain blood sugar, he also suggests eating fruit with foods that contain protein or fat. For example, canned fruit served with low-fat yogurt or cottage cheese can be a healthy and filling snack.