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What you eat, including snacks, has a big impact on your blood sugar levels. That means you can actively choose foods that balance your blood sugar levels, experts say.
“Food choices probably affect blood sugar levels more than anything else because our main source of carbohydrates and sugars is our diet,” says Reka, an endocrinologist at Weill Cornell Medicine and NewYork-Presbyterian. Dr. Kumar told TODAY.com.
Carbohydrates are easily digested by the body, Grace DeRoca, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
“If you eat only carbohydrates without protein, fat, or fiber, your blood sugar levels will rise quickly and then fall quickly,” DeRoca says. Combining carbohydrate-rich foods with other nutrients helps your body digest the entire meal more slowly, resulting in a less dramatic blood sugar response.
So while many other factors can affect blood sugar levels, including sleep, hormones, physical activity, and diabetes, what you eat is “the biggest modifiable factor in your life,” Kumar says. he explains.
While keeping blood sugar levels in mind is most important for people with diabetes or pre-diabetes, DeRoca recommends balancing your diet “for everyone's overall health.” Regardless of whether you've been diagnosed with diabetes or not, “the more you can balance your blood sugar levels, the better you'll be able to sustain your energy,” DeRoca added.
That's why just about everyone can benefit from learning how to make healthy snacks that are delicious, satisfying, and don't cause blood sugar levels to plummet or spike.
How to choose snacks that do not easily raise blood sugar levels
Unless you're on an extreme keto diet, Kumar says maintaining balanced blood sugar levels doesn't mean avoiding carbohydrates completely. But that means incorporating other nutrients to reduce blood sugar spikes.
DeRoca's rule is to “try to balance your snacks by combining different nutrients,” she explains. “This is a good habit for people with diabetes or pre-diabetes, or for people who just want to live healthier.”
Specifically, incorporating fiber, protein, and heart-healthy fats “can be very helpful in managing and balancing blood sugar levels to prevent them from rising or falling,” DeRoca explains. Masu.
Recommended snacks to balance blood sugar levels
Introducing snacks that balance blood sugar levels recommended by registered dietitians.
apple with peanut butter
This classic and simple snack is Derocha's top pick. And there's a good reason it's commonly recommended. Well-balanced, easily accessible, and incredibly versatile.
Kumar also often recommends this snack. Apples provide sugar, but “the skin also contains fiber,” she says. “And because it's balanced with fat and protein from peanut butter, it causes a slower rise (in blood sugar),” Kumar continues. “So you're still consuming sugar, but you're stabilizing it with other nutrients.”
People with diabetes or pre-diabetes may want to eat nut butter before eating fruit. This further slows down digestion and reduces potential blood sugar spikes, Kumar adds.
Feel free to swap out different nut butters. With so many varieties of apples available now, it's easy to get interested, she added. If you don't like apples, Kumar says bananas can replace them. DeRoca also points out that cheese pieces can replace nut butter for people with nut allergies.
greek yogurt with berries and nuts
With its creamy texture and rich protein, plain Greek yogurt is a healthy, satisfying snack and a consistent favorite of nutritionists.
Kumar says to add berries to your bowl for a “healthy amount of sugar that doesn't cause a sudden sugar spike,” adding, “Yogurt is rich in healthy protein and fat, so It's a good option.”
A sprinkling of more nuts or seeds adds extra crunch and healthy fats, fiber, and other micronutrients.
When TODAY.com asked endocrinologists what they eat for breakfast to keep their blood sugar levels balanced, Greek yogurt with fruit and nuts was one of the top answers.
For a more savory flavor, DeRoca recommends using cottage cheese instead of Greek yogurt, adding that one of her favorite snacks right now is cottage cheese topped with pomegranate seeds. I did. (However, keep in mind that cottage cheese tends to contain more sodium than Greek yogurt, as TODAY.com previously explained.)
Tuna salad with whole grain crackers or toast
“Tuna and chicken salads are really easy because you can put a lot of different things in them,” Kumar says, adding that they're loaded with savory vegetables and greens like celery and carrots.
Tuna salad and chicken salad also provide a filling source of lean protein. It also provides healthy fiber and carbohydrates when eaten on whole grain crackers or toast.
hummus with vegetables
“Vegetables and hummus are one of my favorites,” DeRoca said, adding that you can eat whatever vegetables you have on hand.
No matter which vegetables you choose, they naturally contain some fiber and a small amount of carbohydrates, she says. “And the hummus will give you all That breakdown is fiber, protein, heart-healthy fats, and carbohydrates. ”
boiled egg with fruit
Another of DeRoca's go-to snacks is hard-boiled eggs, along with fruit, usually grapes. Eggs are a good source of both protein and healthy fats, and fruit provides carbohydrates that give you energy.
Try topping your eggs with your favorite flavors to make your snack interesting, like bagel seasoning or a dollop of smoked paprika.
cucumber boat
Pack some protein into cucumber boats for a low-carb snack. Kumar heard about this creative idea from one of his patients and recommends packing it with vegetables and lean proteins like turkey or peppers.
Cucumber boats are also suitable for transporting tuna or chicken salad. Also, instead of cucumbers, you can use seasonal ingredients, such as zucchini in the summer.
Don't fall into a snack rut
Keep in mind that many combinations of snacks can meet your requirements for a healthy, balanced snack, says Kumar.
And different snacks are best for different people, depending on personal preferences and health goals. So there's really no single best snack for everyone looking to balance their blood sugar levels, says Kumar.
And ultimately, she says, “we want people to have variety in their diets” so they don't get bored. What often happens is that people get serious about eating balanced snacks for a long period of time, and then they reach a point where “you can't look at another apple and peanut butter anymore,” Kumar said. I say.
So don't feel like you have to eat only certain snacks. Combined, it will help you achieve your goals in the long run.
