Yahoo Lifestyle The 3 Frozen Veggies You Should Stock Your Freezer With for Better Blood Sugar, According to Registered Dietitians
There used to be a time when consuming any vegetables was considered a smart move, yet with so many more options crowding the produce aisle these days—and the freezer section—we've gotten smarter about which veggies pack the biggest superfood punch. This is especially important as grocery prices continue to rise.
If you're trying to lower your blood sugar and eat healthier at the same time, veggies are a great way to do this. Not only can they help make you feel fuller, for a longer period, but they have a boatload of nutritional benefits to boot.
Rather than consuming empty carbs like white rice, pasta and refined grains which can spike blood sugar levels, leafy greens and non-starchy vegetables are a better choice, since they are high in fiber, low in calories and nutrient-rich.
The only caveat is, that fresh produce needs to be consumed quickly and tends to be costly. That's where frozen veggies come in. If you'd rather buy frozen than fresh for monetary reasons, or simply because it's easier to use what you want when you want, we get it. We also get that some frozen vegetables are better for blood sugar reasons, so we asked registered dietitians to weigh in on the top three you should keep stocked in your freezer.
Bookmark this list before you head to the store.
Related: How To Lower Blood Sugar Levels Naturally
The Best Frozen Vegetables for Blood Sugar Control
If you're shopping for frozen foods with blood sugar control in mind, heed registered dietitian Jordan Hill, MCD, RD, CSSD's advice and stick to green veggies like frozen broccoli, Brussels sprouts and green beans. "The reason is that these are all higher fiber vegetable options and we know that fiber slows digestion, which slows absorption and thus the rise in blood sugar levels," she explains.
Stacey Woodson, MS, RDN, LDN, a Philadelphia-based registered dietitian and author agrees on the broccoli front. "Broccoli is one of my personal favorites! It's full of nutrients such as vitamin C and potassium, which support immune health and aid in the management of chronic diseases," she says.
Also on her list of approved frozen veggies for blood sugar is spinach—because it contains important nutrients like vitamin A, iron and potassium—and bell peppers. "Frozen bell peppers are the perfect addition to a quick meal," she notes, pointing out that they are low in calories and carbohydrates but rich in flavor and nutritional value. Bonus: They add a pop of color to your plate if dark green veggies aren't your thing.
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What Frozen Vegetables Should You Avoid?
Although people with diabetes should feel free to eat a variety of different vegetables, Hill advises keeping starchy vegetables like potatoes, spaghetti squash or peas to a moderate serving size and pairing them with a source of protein.
"Vegetables with a higher starch content like frozen corn will also have a larger impact on blood sugars," says Woodson. While you don't have to avoid corn entirely, you should try to limit how much you're consuming and make sure plenty of lean protein or non-starchy veggies also have a supporting role on your plate.
Related: The 20 Healthiest Vegetables, According to Nutritionists
What to Keep in Mind When Buying Frozen Vegetables
"When frozen vegetables are harvested, they are usually picked at peak season and frozen immediately," explains Hill, "which locks in the nutrients." This means frozen veggies are sometimes more nutrient-dense than their fresh counterparts, especially if you’re buying fresh veggies out of season.
With that said, keep a few things in mind when roaming the aisles. First up is to look for frozen veggies without added sodium, fat or sugar, according to the American Diabetes Association (ADA). And if your bag (or box) of mixed veggies comes with a sauce or seasoning packet on the side, you're going to want to pitch that right in the trash.
If the goal is to up your veggie intake and decrease blood sugar spikes, Hill says getting frozen veggies with 0 grams of added sugar is key. While she sees many products on the market with no added sugar, there are still many labels that can have less-than-desirable ingredients lurking on them.
As for how long you can keep those veggies on ice, Woodsen says frozen vegetables are best used within three months when stored in a traditional freezer and within 12 months if they're kept in a deep freezer.
Related: The One Vegetable You Should Eat Every Day
Healthy Ways to Cook Frozen Veggies
Hill loves cooking frozen veggies in her air fryer or roasting them with a drizzle of avocado oil and a bit of salt and pepper at 400°F for 20 to 30 minutes. Then, she tosses them into salads and grain bowls or enjoys them with a piece of grilled chicken or steak on the side.
"Frozen cauliflower can be blended up and used as a rice substitute or made into a pizza crust for creative ways to up your veggie game as well," she shares.
Woodson likes to add frozen veggies to soups, stews and stir-fries to increase the fiber content and nutritional value of the dish, although her other power move is to blitz frozen veggies (like spinach) into smoothies and sneak in an extra serving of vegetables at the same time.
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Sources:
How to Control Blood Sugar With Diet. Mass General Brigham.
Jordan Hill, MCD, RD, CSSD, the lead registered dietitian at Top Nutrition Coaching
Stacey Woodson, MS, RDN, LDN, a Philadelphia-based registered dietitian and author
Non-starchy Vegetables. American Diabetes Association.
