Khaberni - Blood glucose levels are influenced not only by sugary foods, but everything from sleep to stress and also hormones. However, research indicates that foods rich in protein, fiber, and healthy fats help mitigate blood sugar spikes and generally support blood sugar control.
Snacks are often known for their negative impact on blood glucose levels, but preparing them with specific choices can turn them into a tool for enhancing satiety and regulating blood sugar levels.
According to Free Will Health, the secret lies in focusing on the balance of a mix of protein, fiber, and fats. If your snacks include carbohydrates, eliminate them and prioritize options that contain fiber, combining them with a source of protein or fats to prevent significant blood sugar spikes.
1. Pistachios and Nuts
With each ounce containing 6 grams of protein and 3 grams of fiber, pistachios are an excellent snack for lowering blood sugar.
Studies have shown that pistachios do not significantly raise blood sugar levels, but may actually help lower them.
In general, a mix of nuts or consuming almonds, hazelnuts, or cashews are great snacks for controlling blood sugar levels.
2. Green Soybeans
A cooked and shelled cup of green soybeans contains 18 grams of protein and 8 grams of fiber, making it an effective duo for lowering blood sugar.
Green soybeans also contain phytoestrogen, which also supports blood sugar regulation.
3. Apples with Nut Butter
Apples are a good source of fiber and have been proven to have a positive effect on blood sugar levels. However, when eaten with nut butter or peanut butter, which adds protein and healthy fats, this light dish can help maintain stable blood sugar levels.
For additional benefits in lowering blood sugar, sprinkle the apple with cinnamon before dipping it into your favorite nut butter.
4. Pumpkin Seeds
One study showed that consuming 56 grams of pumpkin seeds (white seeds) led to a significant reduction in post-meal blood sugar levels, compared to a meal without this light snack.
Pumpkin seeds naturally contain a mixture of protein, fiber, and fats, so it's no surprise that they have this positive effect on blood sugar.
5. Yogurt with Berries
Eating yogurt is linked to a reduced risk of diabetes. It's a low-carbohydrate, protein-rich snack.
However, be wary of flavored yogurts that may contain a lot of added sugar. Instead, choose plain yogurt and add a teaspoon (or less) of honey to sweeten it, or choose a type that contains the least amount of added sugar or none at all, and add some strawberries or berries.
6. Boiled Eggs
A boiled egg contains 6 grams of protein with no carbohydrates, making eggs a great snack for regulating blood sugar levels.
Regular egg consumption is associated with lower fasting blood glucose levels and improved insulin sensitivity.
7. Cottage Cheese and Cucumber
Half a cup of cottage cheese contains 12 to 15 grams of protein, is rich in protein and low in carbohydrates, and will not raise blood sugar levels.
Studies have shown that dairy products may support insulin sensitivity, which helps maintain steady blood sugar levels. For a tasty snack, mix cottage cheese with cucumber.
