Smart Snacking: Blood sugar friendly snacks

Author: Chantelle van der Merwe

Registered Dietitian (SA) PG Dip Diabetes Management (UK) . Passionate about practical and individualized nutrition therapy solutions

Are your snacks possibly causing havoc and making it difficult to manage your blood sugar levels? You're not alone! Finding the right snacks can be a challenge, but it's important to remember that not all snacks are created equal. In fact, some snacks can actually help regulate your blood sugar levels and keep you feeling full and satisfied.

So, what are the best snacks for blood sugar regulation? The answer is simple: foods high in fiber, protein, and heart-healthy fats. These nutrients work together to slow down the digestion and absorption of carbohydrates, leading to a more stable blood sugar response.

Let's break it down further. When it comes to protein-rich snacks, there are plenty of options to choose from. Lean biltong, boiled eggs, nuts, and cottage cheese with low-carb veggies like cucumber are all great choices. These snacks not only provide protein, but they also offer additional nutrients like vitamins and minerals that can help keep your body functioning at its best.

In addition to protein, heart-healthy fats are also important for regulating blood sugar levels. Snacks like guacamole with baby carrots or nut butter (or a small handful of mixed nuts) with apple slices are great examples of snacks that contain healthy fats. These fats not only help slow down digestion and absorption, but they also provide other health benefits like reducing inflammation and improving heart health.

It's important to remember that managing blood sugar levels isn't just about what you eat, but also how much you eat. Portion control is key when it comes to carbohydrate-containing snacks. By combining a small amount of carbs with a protein or healthy fat, you can help slow down the rise in blood glucose levels.

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Choosing low carbohydrate containing snacks between meals will makes blood sugar regulation much easier. If you're on an insulin regimen to help control your blood sugar levels, it means that you most likely need to use short acting insulin for carbohydrate containing snacks as well, to prevent blood sugars from rising above desired target values. I get it, you don't want to test your blood sugar and inject insulin a million times a day, therefore if you are craving a snack opt for protein based options such as a small hand full nuts, a boiled egg, biltong, some cold meat such as beef silver side slices or pastrami, a small piece of cheese. Better yet! , combine these protein snacks with a lower carb veggie such as some cherry tomatoes, cucumber slices or bell pepper slices. 

So, the next time you're looking for a snack, remember to choose foods high in fiber, protein, and heart-healthy fats. And don't forget to manage your portions! What are your favorite blood sugar-friendly snacks? Let us know in the comments below!