If you’re on the go and feel your energy lagging or are between meals and need a little something to hold you over, sometimes a snack is inevitable. For folks with diabetes, prediabetes, or those who are watching their blood sugar, having the number-one snack to help manage blood sugar on hand can help ensure you don’t choose a nibble that sends your glucose levels soaring.
Meet the experts: Jamie Mullally, M.D., an endocrinologist and associate professor of medicine at New York Medical College; Vicki Koenig, M.S., R.D., C.D.N., a master’s-level registered dietitian based in New Paltz, N.Y.
“A snack that minimizes blood sugar spikes typically combines fiber, protein, and healthy fats, with a modest amount of carbohydrates,” Jamie Mullally, M.D., an endocrinologist and associate professor of medicine at New York Medical College, previously told Prevention. “Fiber slows digestion and glucose absorption, while protein and fat help blunt rapid rises in blood sugar and help with satiety.”
For a snack to help keep blood sugar stable when you’re out and about, Dr. Mullally’s top pick is some nuts such as almonds or walnuts. “A handful of nuts is one of the most reliable options,” she says. “It’s convenient, requires no preparation, and provides a combination of healthy fats, fiber, and some protein with minimal impact on blood sugar.” Just make sure one handful doesn’t turn into two or three—nuts are very calorie-dense and can add up fast.
If you’re at home and have time to throw a snack together, Vicki Koenig, M.S., R.D., C.D.N., a master’s-level registered dietitian based in New Paltz, N.Y., has a different suggestion. “I think if someone has the flexibility to sit down, Greek yogurt alone or with combinations of chia seeds or berries would be the most satisfying,” she says. “The 12 to 17 grams of protein with antioxidant-rich berries and possibly the fiber-full chia could prevent a spike and overeating later.”
Ultimately, any snack that leads with protein is a smart pick that will help you keep your blood sugar levels steady throughout the day.
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