The 10 Best Snacks to Stabilize Blood Sugar Levels

Maintaining stable blood sugar levels is crucial for overall health and well-being. Fluctuations can lead to energy crashes, cravings, and even more serious health problems in the long run. Snacking strategically can help you keep your blood sugar on an even keel throughout the day. Here are 10 of the best snacks that can help stabilize your blood sugar levels:

1. Almonds (and Other Nuts)

Nuts like almonds are an excellent source of healthy fats, protein, and fiber. This trifecta works together to slow down the absorption of sugar into the bloodstream, preventing spikes. Almonds are also packed with magnesium, a mineral that plays a key role in insulin function. Other good options include walnuts, pecans, and Brazil nuts.

• Benefits: High in healthy fats, protein, and fiber. Good source of magnesium.
• Serving Size: A small handful (about 1/4 cup).
• Pro Tip: Choose unsalted nuts to avoid excess sodium.

2. Greek Yogurt with Berries

Greek yogurt is a fantastic snack because it's high in protein and relatively low in carbohydrates. The protein helps slow down the release of sugar from the carbohydrates in your body. Adding berries provides antioxidants and fiber, further contributing to stable blood sugar.

• Benefits: High in protein and calcium. Berries add antioxidants and fiber.
• Serving Size: 1 cup of plain Greek yogurt with 1/2 cup of berries.
• Pro Tip: Opt for plain, unsweetened Greek yogurt to avoid added sugars. You can sweeten it naturally with a touch of stevia or cinnamon.

3. Apple Slices with Peanut Butter

The fiber in apple slices combined with the protein and healthy fats in peanut butter (or other nut butter) makes for a satisfying and blood sugar-friendly snack. This combination helps to slow down the absorption of sugar from the apple.

• Benefits: Apple provides fiber and antioxidants. Peanut butter offers protein and healthy fats.
• Serving Size: 1 medium apple sliced with 2 tablespoons of natural peanut butter.
• Pro Tip: Look for natural peanut butter brands with no added sugar or oil.

4. Hard-Boiled Eggs

Hard-boiled eggs are a protein powerhouse. Protein is digested slowly, leading to a gradual release of energy and helping to keep blood sugar levels stable. They are also portable and easy to prepare ahead of time.

• Benefits: Excellent source of protein.
• Serving Size: 1-2 eggs.
• Pro Tip: Keep a batch of hard-boiled eggs in the refrigerator for a quick and convenient snack.

5. Chia Seed Pudding

Chia seeds are rich in fiber, healthy fats, and protein, making them a great option for managing blood sugar. They also absorb liquid and expand, helping you feel fuller for longer. Creating a chia seed pudding is simple and allows for customization. How To Lower Your A1C A Step By Step Guide For Diabetes Management

• Benefits: High in fiber, healthy fats, and protein. Helps with satiety.
• Serving Size: 1/4 cup chia seeds mixed with 1 cup of unsweetened almond milk (or other liquid) and desired toppings.
• Pro Tip: Let the pudding sit in the refrigerator for at least 30 minutes to allow the chia seeds to absorb the liquid. You can add berries, nuts, or cinnamon for flavor.

6. Cheese and Whole-Grain Crackers

A small portion of cheese provides protein and fat, which helps to slow down the absorption of carbohydrates. Pairing it with whole-grain crackers adds fiber, further contributing to blood sugar stability.

• Benefits: Cheese offers protein and fat. Whole-grain crackers provide fiber.
• Serving Size: 1-2 slices of cheese (about 1-2 ounces) with 5-6 whole-grain crackers.
• Pro Tip: Choose low-fat or reduced-fat cheese options to moderate your fat intake.

7. Avocado on Whole-Grain Toast

Avocado is loaded with healthy monounsaturated fats and fiber. Spreading it on whole-grain toast provides a balanced snack that won’t cause a rapid spike in blood sugar. A Simple Guide To Drinks That Help Regulate Blood Sugar

• Benefits: Avocado is high in healthy fats and fiber. Whole-grain toast adds complex carbohydrates.
• Serving Size: 1/4-1/2 avocado on one slice of whole-grain toast.
• Pro Tip: Add a sprinkle of red pepper flakes for a little kick and added flavor.

8. Edamame

Edamame (steamed soybeans) is a complete protein source, meaning it contains all nine essential amino acids. It's also high in fiber, making it a filling and blood sugar-friendly snack. How To Regulate Blood Sugar For Better Energy And Mood All Day

• Benefits: Complete protein source. High in fiber.
• Serving Size: 1/2 cup (shelled).
• Pro Tip: Buy pre-steamed edamame pods for convenience.

9. Cottage Cheese with Vegetables

Cottage cheese is a great source of protein and calcium. Pairing it with non-starchy vegetables like cucumbers, bell peppers, or celery adds fiber and essential nutrients. This combination provides a satisfying snack without causing a significant blood sugar spike.

• Benefits: Cottage cheese provides protein and calcium. Vegetables offer fiber and nutrients.
• Serving Size: 1/2 cup cottage cheese with 1 cup of chopped vegetables.
• Pro Tip: Use herbs and spices to flavor your cottage cheese and vegetables.

10. Protein Smoothie

A well-balanced protein smoothie can be a quick and easy way to stabilize blood sugar. Ensure that your smoothie includes protein, healthy fats, and fiber, while minimizing added sugars.

• Benefits: Customizable and convenient. Can be packed with protein, healthy fats, and fiber.
• Serving Size: 1-2 cups.
• Pro Tip: Combine protein powder (whey, casein, or plant-based), healthy fats (avocado, nuts, seeds), and fiber (berries, spinach) in a blender with unsweetened almond milk or water. Avoid adding fruit juice or sugary sweeteners.

Summary Table of Best Snacks

Here’s a summary of the best snacks for stabilizing blood sugar levels:

Snack	Key Nutrients	Benefits for Blood Sugar
Almonds	Healthy fats, protein, fiber, magnesium	Slows sugar absorption, improves insulin function
Greek Yogurt with Berries	Protein, calcium, antioxidants, fiber	Slows sugar release, provides antioxidants
Apple Slices with Peanut Butter	Fiber, antioxidants, protein, healthy fats	Slows sugar absorption, provides sustained energy
Hard-Boiled Eggs	Protein	Slow, gradual energy release
Chia Seed Pudding	Fiber, healthy fats, protein	Slows sugar absorption, promotes satiety
Cheese and Whole-Grain Crackers	Protein, fat, fiber	Slows carbohydrate absorption
Avocado on Whole-Grain Toast	Healthy fats, fiber, complex carbohydrates	Prevents rapid blood sugar spikes
Edamame	Complete protein, fiber	Promotes satiety, slows sugar absorption
Cottage Cheese with Vegetables	Protein, calcium, fiber, nutrients	Provides sustained energy without spikes
Protein Smoothie	Customizable (protein, fat, fiber)	Balanced nutrient delivery for stable blood sugar

Key Takeaways for Maintaining Stable Blood Sugar

Choosing the right snacks can make a significant difference in maintaining stable blood sugar levels. Focus on snacks that are high in protein, healthy fats, and fiber, and limit your intake of sugary and processed foods. Paying attention to your body’s signals and adjusting your snack choices accordingly is also essential. Consulting a healthcare professional or registered dietitian can provide personalized guidance on managing your blood sugar through diet.

By David A. Galbreath, M.D.