How to Choose Snacks That Help Control Blood Sugar

Choosing snacks that help control blood sugar is an important part of managing your health. This can be especially important if you are diabetic and your body struggles to maintain blood sugar levels. Snacks that are low in carbohydrates, like vegetables, nuts, and seeds are all good choices. You can also utilize your snacking time to get extra servings of greens by reaching for a handful of kale chips or a green smoothie. Pairing high-fiber carbohydrates with healthy protein sources is also a great way to control your blood sugar.

EditSteps

EditReaching for a Low Carbohydrate Snack

1. Talk to your doctor. Before you make any changes to your diet, you should consult a medical professional. This is especially important if you are dealing with a chronic health condition like diabetes. Ask your doctor for a referral to a registered dietitian. A registered dietitian can help you learn what foods are right for managing your condition.
   
2. Snack at the right time. Eating snacks between meals can help keep your blood sugar levels normal. Snacks should be eaten either two hours before or two hours after a meal. You should avoid eating snacks at night.
   
3. Reach for raw vegetables. Raw vegetables that are low in carbohydrates are an easy and healthy snack if you’re looking to control your blood sugar. Try vegetables like cucumber, broccoli, cauliflower, and celery sticks. If you want to add a little flavor, try dipping them in plain Greek yogurt.^[1]
   
4. Grab a piece of fruit. Fruits are good snack choices, but you should limit how much you eat as fruits are not low in carbs. If you are diabetic and looking to control your blood sugar, you should eat fruit in 15 gram portions. Try snacking on a medium apple, half a banana, or a cup of watermelon balls.^[2]
   
5. Snack on nuts and seeds. Seeds and nuts are high in calories and low in carbohydrates. This makes them a great snacking option if you are trying to control your blood sugar. Try snacking on a handful of peanuts, almonds, walnuts, or sunflower seeds. Make sure you opt for nuts and seeds that do not have added sugar or salt.^[3]
   
   • If you are allergic to legumes, peanuts or tree nuts, you should avoid eating peanuts, tree nuts, or other foods that you are sensitive to.
   • Some flavored nuts, such as honey roasted peanuts or cinnamon sugar almonds, are not good choices as they have added sugar and salt.

EditPairing High-Fiber Carbohydrates with Protein

1. Go for Greek yogurt and fruit. If you’re looking for an easy snack that will help you control your blood sugar while giving you a boost of protein, Greek yogurt is a great choice. It is higher in protein and healthy bacteria than other types of yogurt. Opt for plain, unsweetened Greek yogurt and top it with half a cup of berries, bananas, or your favorite fresh fruit.^[4]
   
2. Reach for hummus and veggies. Hummus is a dip that is traditionally made with chickpeas (garbanzo beans), tahini (sesame seed paste), and olive oil. You can make your own at home with a blender, or buy different flavors at the grocery store like lemon, olive, or roasted red pepper. Dip high-fiber vegetables like carrots, cucumbers, or zucchini in a couple of tablespoons of hummus for an easy snack.^[5]
   
3. Try tuna on whole grain crackers. Tuna is a protein-rich snack option that is also high in omega-3 fatty acids that reduce inflammation and improve insulin sensitivity. Try plain tuna on top of a whole-wheat cracker. You can also make a tuna salad with mayonnaise or Greek yogurt and lemon.^[6]
   
4. Pair apples with nut butter. Adding peanut, almond, or walnut butter to an apple is a great way to combine a healthy carb snack with an added dose of protein. Try slicing any variety of apple into about 10 slices and spreading 1-2 tablespoons of nut butter onto the slices for an easy, delicious snack.^[7]
   

EditGoing for the Greens

1. Try a green smoothie. A smoothie is a wonderful way to add extra servings of fruits and vegetables into your diet. It’s a snack that is satisfying and can help you control your blood sugar when you get into an afternoon slump. Try blending together 1 cup of water, 1 cup of spinach, ½ banana, and ½ cup mango.^[8]
   
2. Give kale a chance. Kale is rich in vitamins and minerals, and can be a great snack. Try snacking on homemade kale chips. You can make them by baking kale tossed in olive oil at 300 degrees Fahrenheit or 149 degrees Celsius for about 25 minutes.^[9]
   
3. Snack on a salad. A great way to work your greens into an afternoon snack is with a salad. Try tossing 1-2 cups of greens with 1 tablespoon of olive oil and 1 tablespoon of apple cider vinegar. Top the greens with chopped veggies like red peppers, zucchini, and carrots. Finish off the salad with a sprinkling of walnuts, sunflower seeds, or shaved almonds.
   

EditTips

• Limit your snacks to 15-30 g of carbohydrates per serving.
• Avoid drinking your calories. Cut down on drinking soda, lemonade, sweet tea, or fruit juice.

EditSources and Citations

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