What Canned Goods Can a Diabetic Eat for Better Blood Sugar?

December 1, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), canned foods can be a convenient and affordable way for people with diabetes to add nutritious items to their diet. Making informed choices is crucial, as the best canned goods can a diabetic eat are those with low sodium and no added sugar.

Quick Summary

This guide covers the best canned foods for managing blood sugar, focusing on low-sodium vegetables, fiber-rich beans, protein-packed fish, and fruit packed in water. Key takeaways include reading nutrition labels carefully to avoid added sugar and excess sodium, and practical ways to use these pantry staples to create balanced, diabetes-friendly meals.

Key Points

Choose Low-Sodium: Many canned foods contain high levels of sodium, so opt for 'no-salt-added' or 'low-sodium' varieties whenever possible.
Rinse High-Sodium Cans: If low-sodium versions aren't available, rinsing canned vegetables and beans can help wash away excess salt.
Prioritize High-Fiber and Protein: Canned beans, lentils, and lean fish offer fiber and protein that slow digestion and prevent blood sugar spikes.
Read Labels for Added Sugar: Always check the nutrition facts for 'Added Sugars,' especially on canned fruits and sauces, and choose versions with no added sugar.
Select Fruit Packed in Water: For canned fruit, choose products packed in water or their own juice instead of heavy syrup to avoid unnecessary sugar.
Integrate Into Balanced Meals: Canned goods can be part of balanced meals by pairing them with healthy fats and other low-carb ingredients.

Essential Canned Vegetables and Beans

Canned vegetables and beans are pantry powerhouses for people managing diabetes. They provide fiber and nutrients that help stabilize blood sugar levels. The critical factor is choosing the right products to avoid high sodium and hidden sugars.

Vegetables to Stock Your Pantry

When shopping for canned vegetables, prioritize varieties labeled "no-salt-added" or "low-sodium." If only regular versions are available, rinsing them thoroughly in a colander can reduce the sodium content significantly.

Green Beans: A versatile, low-carb vegetable that can be added to soups, casseroles, or served as a simple side dish.
Tomatoes: Canned tomatoes, including diced, crushed, and sauce varieties, are low in carbohydrates and rich in antioxidants like lycopene. Opt for no-salt-added versions for the most benefit.
Pumpkin Purée: A fantastic source of fiber, with antioxidant and anti-inflammatory properties thanks to high vitamin A content. Ensure you are using 100% pure pumpkin, not pumpkin pie filling which is high in sugar.
Artichoke Hearts: These are high in fiber and can support good gut health. They can be added to salads or pasta dishes for an extra nutritional boost.

Beans and Legumes for Fiber and Protein

Beans and lentils are superstars for blood sugar control because they are packed with both fiber and plant-based protein. Fiber slows down the absorption of carbohydrates, preventing blood sugar spikes.

Black Beans: Excellent in salads, soups, or as a side dish. Rinsing them well can lower the sodium content.
Chickpeas (Garbanzo Beans): Can be added to salads, mashed for a sandwich filling, or used to make a healthy dip.
Lentils: A great addition to soups and stews, providing a significant amount of protein and fiber.

Lean Proteins and Healthy Fats

Incorporating lean protein sources is vital for satiety and blood sugar management. Canned fish and chicken are convenient and rich in these nutrients.

Canned Fish

Canned fish like tuna and salmon are excellent sources of lean protein and heart-healthy omega-3 fatty acids.

Tuna: Choose varieties packed in water rather than oil to minimize calories and fat.
Salmon: A great source of omega-3s, which are beneficial for heart health and can help reduce inflammation.
Sardines: These small fish are nutrient powerhouses, offering omega-3s, calcium, and vitamin D.

Canned Chicken

Canned chicken offers a quick and easy way to add lean protein to meals, suitable for salads, casseroles, and soups.

Making Smart Canned Fruit Choices

While fresh fruit is generally preferred, canned fruit can be a healthy option if selected carefully. The key is to avoid fruit packed in heavy syrup, which is loaded with added sugar.

Look for "No Added Sugar"

Choose canned fruits packed in water or their own juice. Rinsing and draining the fruit before eating can further reduce sugar content.

Peaches or Pears: Opt for these canned in water or fruit juice without added sugar.
Berries and Apricots: These are also good options for fiber and nutrients when canned correctly.

Comparison of Canned Food Choices


Category	Diabetic-Friendly Choice	High-Risk Choice	Key Benefit	Label Tip
Vegetables	Green beans, tomatoes (no-salt-added)	Vegetables with high sodium, sauces with added sugar	Fiber, vitamins, antioxidants	Look for "no-salt-added" or "low-sodium."
Beans/Legumes	Black beans, lentils, chickpeas (rinsed)	Baked beans in sugary sauces	Protein and fiber for stable blood sugar	Rinse to reduce sodium. Avoid added sauces.
Fish	Tuna, salmon, sardines (packed in water)	Fish canned in oil	Omega-3 fatty acids, lean protein	Choose varieties packed in water.
Fruit	Peaches, pears (packed in water or juice)	Fruit packed in heavy syrup	Vitamins, minerals, fiber	Look for "no added sugar" or "packed in water."
Soups	Lentil, minestrone (low-sodium)	Creamy, high-sodium soups	Fiber and protein	Aim for 6+g protein, 2+g fiber, and low sodium per serving.

How to Read Canned Food Labels

For people with diabetes, reading the nutrition label is non-negotiable. It's the most reliable way to ensure a product fits into a healthy diet.

Check Serving Size: Pay close attention to how many servings are in the container to accurately count your carbohydrate intake.
Focus on Added Sugars: Added sugars can cause rapid blood glucose spikes. Check the "Added Sugars" line on the label and look for terms like "sugar free," "no sugar added," or "unsweetened".
Monitor Sodium Content: Canned foods can be high in sodium, which is linked to cardiovascular problems. Aim for low-sodium options, or rinse regular versions before use.
Prioritize Fiber and Protein: Both fiber and protein help slow glucose absorption and increase feelings of fullness. Aim for products with higher fiber and protein counts.

Practical Ways to Use Canned Goods

Integrating these healthy canned goods into meals can be simple and delicious.

Quick Salads: Mix canned salmon or tuna (packed in water) with a bit of avocado and lemon pepper for a protein-rich salad.
Soups and Stews: Add canned beans, diced tomatoes, and extra veggies to a low-sodium broth for a hearty, fiber-filled meal.
Power Bowls: Combine rinsed canned chickpeas or black beans with quinoa, roasted veggies, and a light dressing for a balanced lunch.
Healthy Snacks: Top unsweetened Greek yogurt with canned peaches (in water) for a balanced, blood-sugar-friendly snack.

Conclusion: Informed Choices for Better Health

Managing diabetes does not mean sacrificing convenience. By understanding what canned goods can a diabetic eat, you can stock a pantry full of quick, affordable, and nutritious options. The key is to be a label sleuth, prioritizing low-sodium, no-added-sugar versions of vegetables, beans, and fish. Incorporating these items into a diet rich in fiber and lean protein provides a practical path to better blood sugar management and overall health. As always, consulting a healthcare professional or a registered dietitian is recommended for personalized dietary advice. For more information on diabetes management, visit the American Diabetes Association website.

Frequently Asked Questions

Yes, canned beans are an excellent choice for people with diabetes. They are a great source of both protein and fiber, which help to slow the absorption of glucose and keep blood sugar levels stable. Always choose low-sodium versions and rinse them thoroughly to reduce salt content.

Yes, but with caution. When choosing canned fruit, it is essential to select varieties packed in water or their own juice with no added sugar. Avoid those packed in heavy syrup, which can cause blood sugar spikes due to high sugar content.

Canned fish like tuna, salmon, and sardines are excellent choices. They are high in lean protein and omega-3 fatty acids, both of which support heart health and help manage blood sugar. Choose varieties packed in water instead of oil to reduce calories and fat.

If you cannot find low-sodium or no-salt-added canned vegetables, you can significantly reduce the sodium content by draining the liquid and rinsing the vegetables thoroughly under running water.

Some canned soups can be a good option, but you must read the labels carefully. Look for low-sodium soups with higher protein and fiber content, such as lentil or minestrone soup. Avoid creamy or high-sodium varieties.

Yes, 100% pure canned pumpkin puree is a great addition to a diabetic diet. It is a fantastic source of fiber and vitamin A. Be sure to avoid pumpkin pie filling, which is often loaded with sugar.

Reading the nutrition label is crucial for diabetics to monitor carbohydrate, sodium, and added sugar intake. This helps prevent blood sugar spikes and supports overall diabetes management by ensuring food choices align with their health goals.