When it comes to managing 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 packed with protein or healthy fats. From savory to crunchy to creamy, here are 15 snacks that taste amazing and help you keep your blood sugar in check.
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Avocados are a great food choice for blood sugar management because of their natural combo of low carbohydrates, fiber, and good fats. One serving of avocado (1/3 of an avocado) contains just 4 grams of carbohydrate. Plus, 79% of that carbohydrate is fiber, meaning it won’t cause rapid rises in blood sugar, according to Kristy Del Coro, MS, RDN, LDN, a licensed dietitian nutritionist based in Maine.
“This fiber, along with the fat avocados contain, helps the body stave off hunger between meals while also supporting blood glucose control,” she told Health.
One delicious way to enjoy avocado at snacktime is to eat half an avocado sprinkled with furikake or everything seasoning and a squeeze of lime or lemon.
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Cheese may help support healthy blood sugar because it provides protein and fat. It also only has 1 gram of carbs per serving, according to Toby Amidor, MS, RD, dietitian and author.
“Cheese is perfect to pair with other foods like fruit, veggies, or whole grain crackers—and the protein and fat from the cheese slows down how quickly the carbs are absorbed as glucose in the body,” Amidor told Health.
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Chickpeas have a low glycemic index and a higher protein availability than many other legumes. This may help “buffer” the carbohydrate impact on blood sugar levels.
“Roasted chickpeas are an ideal balance of fiber, protein and fat per serving,” added Jenna Braddock, MSH, RDN, CSSD, CPT, registered dietitian nutritionist and specialist in sports dietetics.
Roasted chickpeas are a portable, crunchy snack that can be enjoyed almost anywhere. Toss the chickpeas in olive oil and your favorite savory seasonings.
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In a randomized controlled trial, eating 15 almonds before meals significantly lowered post-meal blood sugar and helped reverse prediabetes to normoglycemia (normal blood sugar level).
“Almonds contain protein, fiber, healthy fats, and magnesium; all key for glucose control,” Celine Thompson, MS, RDN, LN, a registered dietitian nutritionist based in South Dakota, told Health.
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Greek yogurt paired with a handful of fresh berries, like blueberries or raspberries, is a nutrient-dense 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.
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Hard-boiled eggs are a classic snack for good reason. They’re high in protein and contain almost no carbs, making them perfect for keeping blood sugar levels stable. Sprinkle a little salt, pepper, or paprika for extra flavor.
Data shows that daily consumption of one large egg may reduce the risk of diabetes.
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Crisp, colorful vegetables like carrots, celery, and cucumber paired with hummus are a refreshing and 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.
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A thin layer of almond or peanut butter on apple slices combines fiber, healthy fats, and just a little natural sweetness. This balanced snack helps slow sugar absorption and provides lasting energy.
Data shows that eating an apple before a meal may be a simple and effective strategy for managing the glycemic response in individuals with glucose intolerance.
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Pumpkin seeds, or pepitas, are small but mighty when it comes to lowering blood sugar. They’re a natural source of magnesium, protein, and healthy fats, and they make a crunchy and satisfying snack that supports blood sugar stability.
Use them as an ingredient in a diabetes-friendly trail mix!
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Cottage cheese is another protein-packed option that’s naturally low in carbs. You can enjoy it on its own or mix it with a few chopped cucumbers or cherry tomatoes for added flavor and nutrients.
Its high protein content helps slow down the absorption of sugar into your bloodstream, preventing sudden spikes.
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Yes, chocolate can be blood sugar-friendly! 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.
Bonus? It also serves as an excellent source of magnesium, which plays a crucial role in blood sugar regulation.
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Made from chia seeds, this easy pudding is a source of fiber, which helps slow the absorption of sugar in the bloodstream, preventing sudden blood sugar spikes.
Additionally, chia seeds contain omega-3 fatty acids, known for their anti-inflammatory properties, which can support heart health, a critical factor if you are managing diabetes.
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Walnuts are another nutty option that can help lower blood sugar, thanks to their healthy fats and minimal carbs. They are rich in heart-healthy monounsaturated and polyunsaturated fats, which may improve insulin sensitivity and help regulate blood sugar levels.
Additionally, walnuts are low in carbohydrates, which means they have minimal impact on blood glucose. Their high fiber content also supports better digestion and stabilizes blood sugar by slowing the absorption of carbohydrates.
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Edamame are high in protein and fiber, making them a fantastic snack for reducing blood sugar spikes.
Soy foods, such as edamame, contain compounds called isoflavones, which have been shown to improve insulin sensitivity and reduce inflammation in the body.
“Soy also contains many active compounds, such as pinitol,” Jennifer House, MSC, RD, founder of First Step Nutrition in Calgary, Alberta, told Health. “Pinitol is a natural blood sugar regulator found in legumes and has been traditionally used as a treatment for diabetes in some cultures.”
Steam some edamame and sprinkle it with sea salt or chili powder for a tasty treat.
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Olives are naturally low in carbohydrates, making them an excellent option for managing blood sugar levels. The healthy monounsaturated fats found in olives provide sustained energy and help improve insulin sensitivity, which is crucial for blood sugar control.
Additionally, olives have a low glycemic index, meaning they have minimal impact on blood glucose levels.
Snacking smartly is just part of the equation. You can also take these steps to improve your blood sugar management:
- Eat consistent meals: Aim to eat at regular intervals to maintain steady blood sugar levels and prevent spikes or drops.
- Practice stress management: Engage in techniques such as meditation, deep breathing, or yoga to lower stress levels, which can impact blood sugar.
- Monitor your blood sugar: Regularly checking your levels can help you make informed decisions about your lifestyle and care.
- Stay active: Regular physical activity helps your body use insulin more effectively.
