Making the right choices about what you eat all the time can be exhausting. For many, it can be tempting to focus on designing healthy meals but to snack on whatever satisfies a craving in between. If you’re watching your blood sugar, though, the wrong snack can send your levels spiking. That’s why knowing the best snacks to help manage blood sugar is so important.
“If you’re watching your blood sugar and want to keep it stable, it’s best not to eat carbs all by themselves,” says Vicki Koenig, M.S., R.D., C.D.N., a master’s-level registered dietitian based in New Paltz, N.Y. “When we eat a snack consisting of sweets, large amounts of fruits, sweetened drinks, or refined grains like crackers, this can be a lot of carbohydrates that get digested to glucose and released into the blood.”
Meet the experts: Vicki Koenig, M.S., R.D., C.D.N., a master’s-level registered dietitian based in New Paltz, N.Y.; Jamie Mullally, M.D., an endocrinologist and associate professor of medicine at New York Medical College.
So if a carb-heavy snack should be avoided, what nutrient combo is best? “A snack that minimizes blood sugar spikes typically combines fiber, protein, and healthy fats, with a modest amount of carbohydrates,” says Jamie Mullally, M.D., an endocrinologist and associate professor of medicine at New York Medical College. “Fiber slows digestion and glucose absorption, while protein and fat help blunt rapid rises in blood sugar and help with satiety.” She adds that high-quality carbohydrates such as fruits and whole grains are preferable to more refined carbs, as they tend to produce a more gradual rise in blood sugar.
Read on for the best blood sugar-stabilizing snacks to eat when you’re on the go, in a rush, or have some time to prepare a tasty nibble.
Best snacks to help manage blood sugar
Quick bite: Greek yogurt
“Greek yogurt is high in protein, which helps stabilize blood sugar,” says Dr. Mullally. A standard serving of plain Greek yogurt typically provides between 15 and 20 grams (g) of protein.
Combo snack: Greek yogurt with berries
Dr. Mullally suggests adding some fiber-rich, low-glycemic berries to plain Greek yogurt for a satisfying snack that won’t spike your blood sugar. If you have them on hand, Koenig also recommends sprinkling on some chia seeds for additional fiber.
Quick bite: Nuts
“Nuts like almonds and walnuts are high in healthy fats, plus contain some protein and fiber, making for a very low glycemic impact,” Dr. Mullally says. Just make sure to watch your portion size, cautions Koenig, as nuts are very calorie-dense and can quickly increase your overall intake. Stick to ¼ cup, or a small handful.
Combo snack: Apple with nuts or nut butter
Nuts or nut butter will blunt the blood sugar-spiking effects of having fruit by itself, says Koenig. In addition to the berries mentioned above, apples are another smart fiber-rich fruit, as long as you eat the skin.
Quick bite: Puffed edamame
“This high-powered legume is packed with protein and fiber. As a puffed or roasted snack, it’s easy to grab and go,” says Koenig. This protein-packed vegetable delivers 11.5 g of complete protein per serving, making edamame one of only a handful of plant-based foods that contain all nine essential amino acids that must be consumed through food. If you don’t love the taste of edamame, Koenig also recommends puffed chickpeas.
Combo snack: Steamed edamame with sea salt
If you have time to steam up some frozen whole edamame and sprinkle them with sea salt, they make for a tasty high-protein snack. Choosing the beans still in the pods will make your snack last longer too, which can make it feel more satisfying.
Quick bite: Cheese
“Cheese is low in carbohydrates and provides fat and protein for satiety,” says Dr. Mullally. Choose a hard, flavorful cheese that you can savor.
Combo snack: Whole-grain crackers with cheese
Whole-grain crackers are a smart balanced carbohydrate to pair with the protein and fat in cheese, Dr. Mullally says. Crackers can be heavily refined, so look for one with a short ingredient list or consider making your own.
Quick bite: Non-starchy vegetables
Crunchy veggies like cucumbers and bell peppers are low in carbohydrates and high in fiber, says Dr. Mullally. Plus, you can eat a lot of them in one sitting, which also helps control hunger, she adds.
Combo snack: Hummus and vegetables
Both Dr. Mullally and Koenig recommend dipping veggies in creamy, protein-rich hummus to make your snack even more filling without spiking blood sugar.
Bonus quick bite: Hard-boiled egg
“Hard-boiled eggs have essentially no carbohydrates and are an excellent protein source,” says Dr. Mullally. That’s 6 g of protein per whole egg, to be exact. Boiling also means you aren’t adding any fat or calories to your snack during cooking.
Bonus combo snack: Protein smoothie
If you have time, Koenig suggests blending up a protein smoothie. Ingredients like plain Greek yogurt and protein powder without any added sugar can be balanced with carbohydrates from fruits like berries or banana for a sweet sip that won’t send your blood sugar soaring.
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