It's likely that you don't have the luxury of time to prepare every meal from scratch. Given the hectic pace of most people's lives, prepackaged foods are not just a convenience, but often a necessity. Despite their sometimes negative reputation, these ready-made meals can be incredibly beneficial for meeting your nutritional needs without spending excessive time in the kitchen.

If you're among the nearly 15% of U.S. adults living with diabetes, you'll be pleased to hear that prepackaged foods can absolutely be incorporated into a diet that's friendly to blood sugar levels. These convenience foods can assist in maintaining regular eating patterns throughout the day, which is crucial for managing blood sugar levels. We consulted with dietitians to identify their top six favorite prepackaged foods for better blood sugar control, allowing you to maintain your health even when pressed for time.

1. Crunchy Chickpeas: Legumes are among the healthiest foods for overall well-being, including managing blood sugar levels. This is due to their high fiber and plant-based protein content, which helps prevent rapid increases in blood sugar. Roasted chickpeas are one of the most convenient and tasty legumes, according to Mimi Scheidt, M.S., RD, co-founder of JAM Nutrition. These crunchy chickpeas can be homemade, but they're also available pre-packaged. Scheidt particularly recommends Biena Chickpea Snacks. Enjoy a handful as a snack or incorporate them into salads and grain-based dishes.

2. Roasted Edamame: Another easy-to-consume and delicious legume is roasted edamame. These immature soybeans are also a good source of plant protein and fiber, which Scheidt endorses. The Only Bean is a reputable brand offering crunchy roasted edamame snacks in flavors such as Sriracha, Sea Salt, and Buffalo. Each serving boasts 11 grams of protein, 4 grams of fiber, and only 3 grams of carbohydrates. Like roasted chickpeas, you can enjoy these as a standalone snack or add them to your meals for a satisfying crunch.

3. Canned Beans: Canned beans are yet another convenient legume option for maintaining healthy blood sugar levels. "Beans are a complex carbohydrate rich in soluble fiber, which slows down the digestive process and helps stabilize blood sugars," says Rachel Weiss, M.S., RD. Canned beans can be added directly to salads or warmed and seasoned to your liking. One brand that Weiss favors is Eden Foods. This brand offers no-salt-added and low-sodium beans, all packaged with a touch of kombu (a sea vegetable that aids in bean digestibility). The beans are also packaged in cans that are free from BPA, BPS, and phthalates, according to Weiss. She suggests adding beans to soups, stews, salads, dips, and stir-fry recipes.

4. Veggie or Bean Chips: When considering high-carb snacks that can spike blood sugars, sweets may come to mind. However, potato chips can also cause blood sugar spikes when eaten alone, as they are another source of refined carbohydrates. "If you have a craving for chips or other salty foods, seek out chips that include beans or other vegetables as ingredients. Beanfields Black Bean & Sea Salt Chips, Terra vegetable chips, and Hippeas Chickpea Puffs all contain fiber and protein, and they satisfy the desire for salty snacks," says Jacquelyn Potvin, Ph.D., RD, a dietitian at the University of Rhode Island in Kingston. For enhanced blood sugar benefits, pair these chips with a protein source such as cheese, hummus, or bean dip.

5. Salad Kits: Making salads easy to prepare can encourage you to consume more leafy greens. "Salad kits from Taylor Farms, Fresh Express, or even the store-brand versions are rich in nonstarchy vegetables and often include some added nuts or grains," says Diana Mesa, RD, CDCES, a diabetes expert and founder of En La Mesa Nutrition. Nonstarchy vegetables are crucial for diabetes management, as they provide fiber, vitamins, and minerals without the high carbohydrate content that could raise blood sugars. In fact, the American Diabetes Association recommends that half of your plate consist of nonstarchy vegetables if you have diabetes. To transform a salad kit into a balanced meal, add a protein source such as chicken, tofu, canned beans, or tuna.

6. Frozen Vegetables: Since vegetables are so essential for overall health, including diabetes management, finding convenient ways to consume more of them is beneficial. In addition to salad kits, frozen vegetables are an excellent prepackaged option. "I enjoy adding frozen, microwaveable vegetables to any meal for an extra boost of fiber," says Mesa. Look for options in the frozen section that can be microwaved and are free from added sugars. Ideally, the only ingredient listed should be the vegetable itself. Then, season it to your taste or incorporate it into a dish like pasta or rice and beans.

How to Select a Convenience Food for Better Blood Sugar:

When choosing a food that supports better blood sugar management, there are two key nutrients to focus on: fiber and protein. Research indicates that combining carbohydrates with protein results in significantly lower post-meal blood sugar levels compared to consuming carbohydrates alone. Meanwhile, fiber is an indigestible carbohydrate that doesn't raise blood sugars like other carbohydrates can. In fact, increasing fiber intake has been shown to improve various markers associated with diabetes and metabolic health, including hemoglobin A1C, blood glucose, triglycerides, and "bad" LDL cholesterol. When selecting a convenient food for blood sugar control, ensure it contains at least a few grams of fiber and protein.

The Bottom Line:

Convenience foods such as roasted chickpeas or edamame, canned beans, veggie chips, and bagged salads can be a healthy and time-saving way to meet your nutritional needs and promote healthy blood sugars. What sets these packaged foods apart is their fiber and protein content, which helps slow digestion and prevent blood sugar spikes.