10 Snacks to keep your blood sugar stable

Ten Easy Snacks for Blood Sugar Control

Jessica Caricato

It’s extremely important for anyone committing to a new way of eating to have plenty of options on hand for when they’re on-the go and extremely busy. Here’s our list for some of the best options to have in your arsenal that won’t send your blood sugar soaring:

1.       It’s a great idea to keep a supply of high-fiber fruits on hand at all times. Apples are an excellent choice because not only are they available almost anywhere, but they’re also a great source of dietary fiber, provided you leave their skins on. I like Granny Smith the best.  The fiber allows you to indulge your sweet tooth without causing your blood sugar to spike. Apples are also a very versatile snack; if you’re in need of something a little more filling, spread a tablespoon of peanut butter on your apple slices for a snack that will keep you satisfied! Just remember to control blood sugar the recommended serving size for fruit is 2 servings per day for women and 3 for men.

2.       Vegetables high in fiber are also a great choice when you’re looking for a slow-release carbohydrate boost. Broccoli or bell peppers are an excellent snack food when paired with hummus for dipping—and the hummus provides a protein boost as an added bonus!

3.       Walnuts are not only packed with nutrients, but also contain lots of healthy fats. The key tip here is to measure out your walnut snacks in advance—they may be small, but with the high amount of fats they are also high in calories. One serving is about 14 halves, and that’s the perfect amount for a satisfying snack.

4.       Avocados are perfect for helping you to control your blood sugar—they are also packed with fiber and healthy fats. Some options for avocado fans include a drizzle of lemon juice or balsamic as a snack, or slicing up a half to add to a salad for lunch.

5.       Most people think of popcorn as an unhealthy snack—the truth is, it all comes down to what you put on the popcorn. The kernels themselves are not only a whole grain, but they also contain very few calories. It’s when they are paired with butter and salt that things start to go wrong—but don’t worry! You can pop your own popcorn at home and have total control over what goes into them, and the popcorn you make will be fresh for about a week, so you can have seven days of snacks ready in one go (you should add the seasoning the day of to maximize freshness). If you invest in an air popper (I recommend this one from Amazon that’s $17) you’ll actually save money fairly quickly because a serving of the kernels costs only pennies. I love a light sprinkle of cumin as popcorn seasoning, and you can drizzle in a little olive oil as well.

6.       Sweet potatoes may seem like one of the more time consuming options on this list, but preparing them can actually be very simple. Poke some holes in one and microwave it for 8 minutes and you have a classic comfort food that’s ready to eat. Sweet potatoes are an excellent source of fiber and nutrients.  

7.       You might have noticed hummus appearing previously on this list, but I feel it bears mentioning again. Not only is it high in protein and perfectly filling, but it also (rather unusually) pairs really well with cinnamon, which has been shown to help control blood sugar. Hummus on veggies (like celery sticks) sprinkled with cinnamon is a perfect midday pick-me-up!

8.       Edamame are also high in fiber and boast plenty of Omega-3 fats, but they can be tricky to find. In most supermarkets, they exist only in the frozen food aisle. You can pick up bags of already shelled beans that take mere minutes to steam.

9.       Sunflower seeds are one of my favorite choices for a nutrient-packed snack that quickly delivers a boost of energy that lasts for a while. Again, always be mindful of serving size. About an ounce of shelled seeds is the ideal amount for a snack, and if you’re looking for something a little more substantial, you can sprinkle the seeds on top of a green salad.

10.   Nut butters, such as, peanut butter, almond butter, walnut butter, soy nut butter and even macadamia nut butter are all good selections for a snack. Try spreading 1TBS on a fruit, or 2 high fiber crackers, such as Scandinavian Bran Crisp Bread or just take a Tablespoon and enjoy!