What Snacks Will Not Raise My Blood Sugar? (2024)

• Nuts, Seeds, Dried Fruits
  • Nuts, seeds, and dried fruits
• Apples With Peanut Butter
  • Apples with peanut butter
• Veggies With Hummus
  • Veggies with hummus
• Hard-Boiled Eggs
  • Hard-boiled eggs
• Berries With Yogurt
  • Berries with yogurt
• Air-Popped Popcorn
  • Air-popped popcorn
• Avocado
  • Avocado
• Tuna
  • Tuna
• Cheese
  • Cheese
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Nuts, seeds, and dried fruits

Diabetes is an ongoing, potentially progressive condition that requires you to adjust your lifestyle accordingly. You must take care of your diet and maintain a healthy workout routine to maintain optimal health. Choosing snacks for those with diabetes is one of the most challenging tasks.

You need to include foods rich in fiber, healthy fats, and protein in your daily diet. These nutrients keep your blood sugar level balanced. You can easily find some healthy yet tasty snacks in your pantry or fridge that don’t raise blood sugar levels.

Nuts contain a healthy blend of protein, fiber, and healthy fats. You need all these nutrients to stabilize your blood sugar. Almonds, cashews, and peanuts make the best snacks for diabetes as they’re low in carbs and fulfilling.

You can also opt for a trail mix containing nuts, dried fruits, and seeds. These snacks help people with diabetes maintain their blood sugar levels.

It’s better to snack on unsalted varieties of nuts and seeds. Dried fruits are rich in sugar, so don’t munch too many nuts and dried fruits on the go. The ideal serving size of trail mix is a handful.

Apples with peanut butter

People of all ages love peanut butter, making this snack an all-time favorite. Sliced apples with peanut butter taste great and are rich in several nutrients, such as vitamins B, C, and E, potassium, and manganese.

These nutrients help manage diabetes. If you don’t like the nutty flavor, you can eat apples separately too.

Apple contains polyphenol antioxidants that can protect pancreatic cells from damage. Damaged pancreatic cells usually make diabetes worse.

One ounce of peanut butter (28 grams) provides around 7 grams of fiber. Fiber helps maintain blood sugar.

Veggies with hummus

Hummus is a popular creamy spread made from nutritious chickpeas. It contains high protein and minerals that prevent blood sugar spikes.

A study found that one ounce of hummus lessened the blood sugar level in a group of people. Blood sugar was four times lower than people who consumed white bread.

You can pair raw veggies with hummus for a nutritional boost. Vegetables such as broccoli, carrots, bell peppers, and cauliflower are rich in fiber, minerals, and vitamins.

Hard-boiled eggs

Eggs make filling, healthy, and nutritious snacks for people with diabetes. They are considered very effective forthose with type 2 diabetes. This condition usually causes obesity and heart diseases in people with diabetes.

In a study, two eggs were given daily to 65 people with diabetes for three months. The results showed a significant reduction in the participants’ blood sugar levels.

The high protein profile of eggs makes them an excellent snack for people with diabetes. One hard-boiled egg gives 6 grams of protein, enough to keep your blood sugar level balanced.

You can munch on one or two hard-boiled eggs daily to have an optimal blood sugar level. For a bonus, garnish them with guacamole or avocado. Eggs are versatile and convenient, so you can also try making egg cupcakes or muffins.

Berries with yogurt

Berries and yogurt are the best combination for a healthy daytime snack. Berries are rich in antioxidants that relieve inflammation and protect pancreatic cells from damage. The pancreas releases hormones that lower sugar levels in the blood.

Berries contain a high dose of fiber. You can dip berries into yogurt, a food item that lowers blood sugar levels.

Yogurt contains probiotics that improve the metabolization of sugary foods in your body. It is also rich in protein that maintains blood sugar levels.

Berries with yogurt make a delicious snack. The sweet berries perfectly balance the sour yogurt. You can mix these healthy items together and devour them on your next movie night.

Air-popped popcorn

Popcorn is a timeless snack that people with diabetes can enjoy. It helps with blood sugar management as it has whole grains and lots of fiber. Popcorn also has low caloric density, so it is suitable for diabetes-related weight loss.

One cup of popcorn (eight grams) contains 31 calories and 1 gram of fiber. This is another reason to include popcorn in your diabetes-friendly diet.

Most prepackaged popcorn is full of salt and trans fats. So it’s better to rely on air-popped popcorn for a healthy lifestyle.

Avocado

Avocados have an ideal balance of fiber and monounsaturated fatty acid contents. These nutrients control your blood sugar level, which often spikes after eating.

People with type 2 diabeteswho regularly eat foods rich in monounsaturated fatty acids were found to have improved blood sugar levels.

Avocados taste good on their own and with other food items. You can make an avocado dip or a sandwich for instant snacking.

Remember that avocados are high in calories. The ideal serving size is one-fourth to half an avocado daily.

Tuna

Tuna is an excellent source of omega-3 fatty acids. This nutrient lowers inflammation in people with diabetes and manages their blood sugar levels. Tuna makes a delicious salad that you can use as your go-to snack.

Tuna salad combines mayonnaise with fish, celery, and onions. For a protein boost, you can also use cheese or yogurt as mayonnaise substitutes. Tuna salad is a filling snack that also satisfies your taste buds side by side.

An eighty-four gram (3 ounce) serving of tuna offers 22 grams of protein with no carbs. Adjust your serving size according to your daily requirements.

Cheese

Cheese is rich in several vitamins, minerals, healthy fat, and protein. It is one of the most popular snacks for people with diabetes due to its exceptional blood sugar-lowering effects.

Cottage cheese has a slightly higher fat content than other reduced-fat cheese varieties. The fats in cottage cheese help lower your blood sugar levels. Cheese can also slow down carbohydrate digestion, decrease insulin levels, and reduce blood sugar.

You can consume cheese in endless ways. Pair it with fruits and whole-grain crackers, or eat it plain; it all depends on your mood.

If you have diabetes, the rule of thumb when choosing your snacks is to find foods rich in protein, fiber, and healthy fats. You can also consult a professional nutritionist about developing the right diet plan for your overall health.

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SOURCES:

Advances in Nutrition: "A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health."

Antioxidants: "Recent Progress in Anti-Obesity and Anti-Diabetes Effect of Berries."

Critical Reviews in Food Science and Nutrition: "Hass Avocado Composition and Potential Health Effects."

Dental Update: "The Truth about Sugar."

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