Why is managing blood sugar important?
Whether you’re diabetic or not, managing blood sugar is an important part of health. Blood sugar highs can cause harmful blood sugar lows if food isn’t balanced with the right mix of macronutrients.
The glycemic index explains the effect certain foods have on increasing blood sugar quickly. For example, pure sugar has a glycemic index of 100, meaning it gets absorbed right into the bloodstream because it’s a carb that doesn’t require digestion. Something like chicken would have a glycemic index of 0 because it has no carbohydrates and therefore has no impact on blood sugar.
The glycemic index is useful to an extent, but provides no information about the healthfulness of food. So as a dietitian, I think it’s better to think about healthfulness plus impact on blood sugar when making choices.
How to balance blood sugar when choosing snacks:
If you’re eating foods with higher sugar or carbohydrate, pairing that food with a protein or a fat will slow digestion and therefore slow the release of glucose into the bloodstream. Causing a much more normal, gradual increase in blood sugar then a gradual drop. Conversely, a simple carb without a pairing would cause a fast spike and a fast drop. This can disrupt insulin distribution over time.
Below are 21 of my favorite healthy ways to get a snack in and make sure that blood sugar is balanced!
[Snacks balancing carbs with protein:]
Greek Yogurt with Berries:
Greek yogurt (unsweetened) provides protein, while berries offer carbohydrates and fiber.
Hummus and Whole Grain Crackers or Carrot Sticks:
Hummus contains protein from chickpeas, paired with whole grain crackers (or even whole wheat pita) or raw veggies (carrots, cucumbers, pepper slices) for carbohydrates.
Cottage Cheese with Pineapple Chunks:
Cottage cheese is a good source of protein, and pairing it with pineapple chunks adds natural sweetness and carbohydrates.
Almond/Peanut Butter on Whole Grain Toast:
Almond or peanut butter provides protein and healthy fats, while whole grain toast offers carbohydrates and fiber.
Hard-Boiled Eggs with Whole Grain Crackers:
Hard-boiled eggs are rich in protein, and pairing them with whole grain crackers adds carbohydrates.
Turkey or Chicken Wrap:
Use whole wheat or low-carb wraps filled with sliced turkey or chicken, lettuce, tomato, and a small amount of hummus or mustard for added flavor.
Edamame Beans:
Edamame beans are a protein-rich snack that also contains carbohydrates, making them a great balanced option. Try them steamed or roasted.
Apple Slices or Bananas with Peanut Butter:
Apples and bananas provide carbohydrates and fiber, while peanut butter offers protein and healthy fats.
Yogurt Parfait with Granola:
Layer Greek yogurt with your favorite fruits (like berries or sliced bananas) and a sprinkle of granola for a mix of protein, carbohydrates, and texture.
Cottage Cheese with Whole Grain Crackers and Cherry Tomatoes:
Pair cottage cheese with whole grain crackers for carbohydrates and add cherry tomatoes for a refreshing twist. Everything But the Bagel seasoning goes great with this!
Tuna Salad on Whole Grain Crackers:
Make a tuna salad with canned tuna, Greek yogurt or light mayo, celery, and seasonings, and serve it on whole grain crackers.
Roasted Chickpeas:
Roast chickpeas with a bit of olive oil and your favorite seasonings for a crunchy snack that’s high in both protein and carbs. You can also buy them already roasted!
[Snacks balancing carbs with fats:]
Avocado Toast on Whole Grain Bread:
Avocado provides healthy fats, while whole grain bread offers carbohydrates and fiber.
Trail Mix:
Make your own trail mix with a combination of nuts (like almonds, walnuts, or cashews) for healthy fats and dried fruits (like raisins or apricots) for carbohydrates. Even add some chocolate chips or m&ms!
Greek Yogurt with Nuts and Honey:
Greek yogurt provides protein and pairs well with nuts (such as almonds or walnuts) for healthy fats. A drizzle of honey for sweetness and additional carbs.
Cheese and Whole Grain Crackers:
Pair a small serving of cheese (like cheddar or Swiss) with whole grain crackers for a combination of fats and carbohydrates.
Cottage Cheese with Fruit Preserves:
Mix cottage cheese with a dollop of fruit preserves or jam for added flavor and a mix of carbohydrates and fats.
Olive Tapenade on Whole Wheat Crackers:
Spread olive tapenade (made from olives, capers, and olive oil) on whole wheat crackers for a savory snack with healthy fats and carbs.
Chia Seed Pudding with Berries:
Make chia seed pudding using milk of choice, and top it with fresh berries for carbohydrates and flavor.
Dark Chocolate and Almonds:
Enjoy a small piece of dark chocolate (70% cocoa or higher) with almonds for a satisfying snack that combines healthy fats with a touch of carbohydrates.
Popcorn and Roasted Nuts:
Enjoy popcorn, a great source of whole grain fiber, with roasted nuts for a salty hunger crushing combo.