Managing blood sugar does not require giving up on snacks completely, it’s about making wise selections. Several popular snack foods are packed with added sugars, which can result in weight gain, type 2 diabetes, and heart disease. That’s why it’s significant to focus on choices that are both satisfying and blood sugar-friendly. By opting snacks with minimal added sugars and including protein, fiber, and healthy fats, you can get tasty bites while maintaining your glucose levels balanced.
“It’s beneficial to minimize added sugar intake by choosing snacks with little to no added sugars. This simple habit can make a big difference in maintaining stable blood sugar levels,” states Esther Tambe, M.S., RDN, CDCES, a certified diabetes care and education specialist.
Here are top tips shared by registered dietitians for selecting a snack for healthy blood sugars, alongside the perfect no-added-sugar snacks for better blood sugar.
How to Pick the Right Snack
Besides reducing added sugars, experts advise to make sure that your snack has more than just carbs. “I always recommend choosing a snack that includes at least two different food groups. This will make the snack more enticing by adding multiple colors and/or textures and adding a variety of different nutrients,” cites Stacey Woodson, M.S., RDN.
Consuming protein initially can slow the release of sugar into the bloodstream, describes Samantha DeVito, M.S., RD. Protein-rich snacks including nuts, Greek yogurt, seeds, and cheese. Fiber also aids to balance blood sugars. “Fiber acts like a garbage collector, if glucose is litter. When our meal contains fiber, it sticks to glucose, which causes a slower release of sugar into the bloodstream,” mentions DeVito.
Hummus and Vegetables
For savory snack lovers, hummus with veggies is an excellent choice. Lorenz cites that this snack balances carbs, fiber, and protein. Legumes such as chickpeas are regarded as plant-based protein heroes, providing fiber, protein, and minerals like potassium and zinc. Vegetables like peppers, cucumbers, and carrots are less carbs and good for dipping.
Fruit with Protein or Healthy Fat
Although fruit has natural sugars, it also offers fiber and plant compounds that provide advantage to overall health. To minimize blood sugar impact, combine fruit with protein or fat, like an apple with peanut butter. “Pectin (the fiber from the apple) paired with the fat and protein from peanut butter will help keep you full while also helping keep your blood sugars in check,” cites Lorenz.
Greek-Style Yogurt with Nuts and Berries
Strained (Greek-style) yogurt with nuts and berries is a perfect selection. “Most [strained (Greek-style)] yogurts are high in protein and contain [little to] no added sugars, while nuts provide healthy fats and fiber, which are excellent for blood sugar balance,” cites Tambe. Top it with berries for additional fiber and blood sugar support, advises Kristen Lorenz, RDN. Opt for plain Greek yogurt or a brand that specifies no added sugars. “I like Two Good & Co. yogurts and smoothies for their high protein content and low sugar,” cites Tambe.
Hard-Boiled Egg with Grapes
Another fruit-forward snack DeVito advises is grapes with a hard-boiled egg. Grapes have sweetness and fiber, while the egg offers protein to prevent blood sugar elevation. String cheese can be used as a substitute for those who like it.
Chocolate Avocado Pudding
Avocados aid blood sugar management, and chocolate avocado pudding is a delicious snack choice. Try combining ripe avocado, banana, and cocoa powder. “I love to top it with some pumpkin seeds to amp up the fiber content and add a little protein to help maintain healthy blood sugars,” cites Woodson.
Homemade Energy Balls
Energy balls made with nuts, unsweetened dried fruit, and spices are simple to make and ideal for blood sugar control. “I love to blend dates, unsweetened cocoa powder, and nuts and then roll them into balls. They’re the perfect snack because they are sweet and chocolaty but filled with fiber and protein, which helps you feel full longer and keeps your blood sugar stable,” cites Woodson.
Chia Pudding
Chia pudding is a different snack with fiber, protein, and heart-healthy fats. Soak chia seeds in unsweetened milk and add some fruit, nuts, or spices such as cinnamon. With only 12 grams of carbs and 10 grams of fiber per ounce, chia seeds can help minimize diabetes risk and support balanced blood sugars.
Disclaimer: This article is intended for informational and educational purposes only and is not a substitute for medical advice. Always consult an expert healthcare professional, before making alterations to your diet.
FAQs:
- What are no-added-sugar snacks?
No-added-sugar snacks are foods that don’t have extra sweeteners beyond what naturally happens. - Why should I avoid added sugars?
Too much added sugar can result in weight gain, type 2 diabetes, and heart related illness.