Whether
you're looking for late-morning energy, an afternoon pick-me-up, or
post-workout nutrition, eating a snack can help you get through the day. If you
have diabetes, prediabetes, or any condition that needs you to monitor your
blood sugar levels, blood sugar-stabilizing foods are essential.
If you
fall into one of the above categories, you've probably been told to avoid
various foods. Fortunately, there are still a variety of foods that will
satisfy your hunger while still keeping your blood sugar levels in check.
According to Molly Hembree, MS, RD, LD, the most fantastic snacks for blood
sugar management comprise both a protein source and a high-fiber carbohydrate.
"Rather
than the strong blood sugar increase you could experience with refined
carbohydrates, excessive added sugars, and/or a lack of protein," she
explains, "protein and fiber work to reduce the rise in blood sugars
during snack time."
Are
you looking for some snack ideas? Here are five snacks to help you control your
blood sugar levels.
1.
Peanut Butter + Apple Slices
"Apple
provides a good source of carbs in the form of natural sugar (fructose),"
explains Hembree. "Dipping it in peanut butter adds protein to help manage
blood sugar."
The
fiber content of a medium apple is 4.8 grams.
This vitamin aids digestion, preventing blood sugar levels from rapidly rising.
In addition to being high in vitamins, Apples are also high in polyphenols.
These antioxidants have been discovered to stimulate insulin release bythe pancreas. This aids the body's cells to absorb sugar, lowering blood sugar levels.
Furthermore,
the peanut butter is high in healthful fats, making this classic snack
combination incredibly filling.
2.
Peaches with Cottage Cheese
"Cottage
cheese, especially low-fat varieties, is an excellent source of protein that,
when combined with fruit like a peach, can help improve fiber intake and
regulate blood sugars," explains Hembree.
Peaches
are also considered a low-glycemic fruit,
rating 42 on the glycemic index (GI)—a metric assesses how
carbohydrate-containing meals raise blood sugar levels—despite their sweetness.
Low-glycemic foods are those with a value of 55 or lower.
This
summertime staple fruit is high in potassium, vitamin A, and C. It has several
health advantages, including supporting heart health, reducing inflammation,
and helping digestion.
3.
Carrots + Hummus
Carrots
are a low-carb, non-starchy vegetable that has little effect on blood sugar
levels, despite their sweetness.
Hummus'
primary ingredient, chickpeas, is abundant in protein and contains beneficial
fats. These lipids decrease carbohydrate absorption, allowing sugar to enter
the bloodstream consistently.
"Using
[hummus] as a dip for a fiber-rich food like carrots will help keep blood sugar
levels in check," Hembree explains.
Even
though both foods have the same number of carbs, a study published in Nutrition Journal discovered that white bread released four times more sugar into the blood than
Hummus.
4.
Blueberries + Yogurt
While
flavored Yogurt can be a sneaky source of additional sugar, plain, non-fat, or
Greek Yogurt, which are high in protein and low in carbs, can help keep your
blood sugar levels in check.
According
to Healthline,
Yogurt's blood sugar-friendly features are partly due to probiotics, which
may improve the body's capacity to metabolize sugary foods.
Probiotics have also been linked to a reduction in inflammation.
What
better fruit to serve with your Yogurt than the berry dubbed a "superstar
food" by the American Diabetes Association?
Blueberries, high in antioxidants and fiber, have provided various health
benefits, including heart health, blood pressure reduction, and glucose
processing assistance.
5. Oranges + Almonds
Oranges
are another fruit on the American Diabetes Association's list of superstar foods due to their low glycemic index and high fiber content. The almonds give fiber, protein, and healthy fats to
round out the nutritional profile of this snack.
Researchers discovered that participants who ate 60 grams (0.46 cups) of almonds daily for 12 weeks had lower fasting insulin and fasting blood sugar levels than those who followed the control diet.