Choosing your snacks carefully can help you control your blood sugar levels. Selecting the appropriate snacks can help you stay energized, curb cravings, and prevent unwelcome blood sugar spikes.
Not all snacks, though, promote healthy blood sugar levels. Generally speaking, the best options are high in fiber, low in carbohydrates, and high in protein or good fats.
There are many satisfying options, regardless of your preference for something savory, crunchy, or smooth and creamy. These 18 delicious snack ideas will help you maintain healthy blood sugar levels while also pleasing your taste buds.
1. Avocado
Avocados’ high fiber content, low carbohydrate content, and healthy fat content make them a great option for blood sugar management. Just 4 grams of carbohydrates are found in one serving, or roughly one-third of an avocado. According to Kristy Del Coro, MS, RDN, LDN, 79% of those carbohydrates are fiber, which supports stable glucose levels and helps avoid blood sugar spikes.
“This fiber, along with the fat avocados contain, helps the body stave off hunger between meals while also supporting blood glucose control.” —Kristy Del Coro, MS, RDN, LDN.
A tasty and healthy snack idea: enjoy half an avocado topped with everything bagel seasoning or furikake, plus a fresh squeeze of lemon or lime juice.
2. Cheese
Cheese’s protein and fat content may help keep blood sugar levels in check. One serving of cheese only has one gram of carbohydrates, according to Toby Amidor, MS, RD, author of Health Shots.
“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.” —Toby Amidor, MS, RD
3. Roasted Chickpeas
Compared to most legumes, chickpeas provide more bioavailable protein and have a low glycemic index. This mixture might lessen the blood sugar spike that carbs usually cause.
“Roasted chickpeas are an ideal balance of fiber, protein and fat per serving.” —Jenna Braddock, MSH, RDN, CSSD, CPT
A crunchy, portable snack that can be eaten practically anywhere is roasted chickpeas. Add your preferred savory seasonings and olive oil to the chickpeas.
4. Almonds
Eating fifteen almonds before meals dramatically lowered blood sugar levels after meals and helped prediabetes return to normoglycemia, or a normal blood sugar range, according to a randomized controlled trial.²
“Almonds contain protein, fiber, healthy fats, and magnesium; all key for glucose control.” —Celine Thompson, MS, RD, LN
