15 Snacks That May Help Lower Your Blood Sugar

When it comes to managing your blood sugar, snacks can be your secret weapon. The best snacks for lowering blood sugar tend to be low in carbs, high in fiber, and high in protein or healthy fats. From salty to crunchy to creamy, here are 15 snacks that taste delicious and help you control your blood sugar.

Avocados are a great food choice for blood sugar management because of their natural combination of low carbs, fiber, and good fats. A serving of avocado (1/3 of an avocado) contains only 4 grams of carbohydrates. Plus, 79% of these carbs are fiber, meaning they won’t cause a rapid spike in blood sugar, according to Kristy Del Coro, MS, RDN, LDN, a registered dietitian nutritionist based in Maine.

“This fiber, along with the fats in avocados, help the body stave off hunger between meals while promoting blood sugar control,” she said. Health.

A delicious way to enjoy an avocado at snack time is to eat half an avocado sprinkled with furikake or all the seasoning and a squeeze of lime or lemon.

Cheese can help maintain healthy blood sugar levels because it provides protein and fat. It also contains only 1 gram of carbohydrates per serving, according to Toby Amidor, MS, RD, registered dietitian and author.

“Cheese is perfect for pairing with other foods like fruits, vegetables, or whole-grain crackers, and the proteins and fats in cheese slow how quickly carbohydrates are absorbed as glucose in the body,” Amidor said. Health.

Chickpeas have a low glycemic index and higher protein availability than many other legumes. This can help “buffer” the impact of carbohydrates on blood sugar.

“Roasted chickpeas represent an ideal balance of fiber, protein, and fat per serving,” added Jenna Braddock, MSH, RDN, CSSD, CPT, registered dietitian nutritionist and sports dietetic specialist.

Roasted chickpeas are a crispy, portable snack that can be enjoyed almost anywhere. Toss the chickpeas in olive oil and your favorite savory seasonings.

In a randomized controlled trial, eating 15 almonds before meals significantly reduced post-meal blood sugar and helped reverse prediabetes to normoglycemia (normal blood sugar levels).

“Almonds contain protein, fiber, healthy fats, and magnesium; all essential for blood sugar control,” says Celine Thompson, MS, RDN, LN, a registered dietitian nutritionist based in South Dakota. Health.

Greek yogurt paired with a handful of fresh berries, like blueberries or raspberries, is a nutrient-rich treat.

The protein in yogurt slows digestion, while the berries provide antioxidants and just a hint of natural sweetness to satisfy your snack cravings.

Limited scientific evidence suggests that eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes.

Hard-boiled eggs are a classic snack and for good reason. They are high in protein and contain almost no carbohydrates, making them perfect for maintaining stable blood sugar levels. Sprinkle a little salt, pepper or paprika for added flavor.

Data shows that eating one large egg daily can reduce the risk of diabetes.

Crunchy, colorful vegetables like carrots, celery, and cucumber with hummus are a refreshing, blood sugar-friendly choice.

Hummus is made from chickpeas and is a good source of fiber and healthy fats, making it both filling and nutritious.

Compared to other commonly consumed foods, hummus has been shown to improve post-meal blood sugar control, fasting lipids, appetite control, and daily food intake.

A thin layer of almond or peanut butter on apple slices combines fiber, healthy fats and just a bit of natural sweetness. This balanced snack helps slow sugar absorption and provides long-lasting energy.

Data shows that eating an apple before a meal can be a simple and effective strategy for managing blood sugar response in people with glucose intolerance.

Pumpkin seeds, or pepitas, are small but powerful for lowering blood sugar. They are a natural source of magnesium, protein and healthy fats, and are a crunchy, satisfying snack that promotes stable blood sugar levels.

Use them as an ingredient in a diabetes-friendly trail mix!

Cottage cheese is another high-protein, naturally low-carb option. You can enjoy it on its own or mix it with some chopped cucumbers or cherry tomatoes for added flavor and nutrients.

Its high protein content helps slow the absorption of sugar into your blood, preventing sudden spikes.

Yes, chocolate can be beneficial for blood sugar levels! A square or two of quality dark chocolate (70% cocoa or higher) is low in sugar and high in antioxidants, making it a diabetes-friendly treat to satisfy a craving.

Prime? It is also an excellent source of magnesium, which plays a crucial role in regulating blood sugar levels.

Made from chia seeds, this easy pudding is a source of fiber, which helps slow the absorption of sugar into the bloodstream, preventing sudden spikes in blood sugar.

Additionally, chia seeds contain omega-3 fatty acids, known for their anti-inflammatory effects. properties, which can promote heart health, an essential factor if you are managing diabetes.

Walnuts are another nut option that can help lower blood sugar, thanks to their healthy fats and minimal carb content. They’re high in heart-healthy monounsaturated and polyunsaturated fats, which may improve insulin sensitivity and help regulate blood sugar levels.

Additionally, nuts are low in carbs, which means they have minimal impact on blood sugar levels. Their high fiber content also promotes better digestion and stabilizes blood sugar levels by slowing the absorption of carbohydrates.

Edamame is high in protein and fiber, making it a fantastic snack for reducing blood sugar spikes.

Soy foods, such as edamame, contain compounds called isoflavones, which improve insulin sensitivity and reduce inflammation in the body.

“Soy also contains many active compounds, such as pinitol,” says Jennifer House, MSC, RD, founder of First Step Nutrition in Calgary, Alberta. Health. “Pinitol is a natural blood sugar regulator found in legumes and is traditionally used as a treatment for diabetes in some cultures.”

Steam some edamame and sprinkle with sea salt or chili powder for a delicious treat.

Olives are naturally low in carbohydrates, making them a great option for managing blood sugar. The healthy monounsaturated fats found in olives provide sustained energy and help improve insulin sensitivity, essential for blood sugar control.

Additionally, olives have a low glycemic index, meaning they have minimal impact on blood sugar levels.

Snacking smartly is only part of the equation. You can also take these steps to improve your blood sugar management:

• Eat consistent meals: Try to eat at regular intervals to keep blood sugar levels stable and avoid spikes or dips.
• Practice stress management: Adopt techniques such as meditation, deep breathing or yoga to reduce stress levels, which can impact blood sugar levels.
• Monitor your blood sugar: Checking your levels regularly can help you make informed decisions about your lifestyle and care.
• Stay active: Regular physical activity helps your body use insulin more efficiently.