Stable blood sugar levels are important for energy, health and wellness. “It’s important to maintain balanced blood sugar because doing so prevents long-term serious health problems, such as heart disease, kidney disease and vision loss,” therapeutic dietitian Lena Beal, MS, RDN, LD, tells Piedmont Healthcare. While exercise, sleep, and stress management all impact blood sugar, what we eat is key to keeping blood sugar balanced. “In general, you should add a snack if you’re going more than four hours between meals,” certified diabetes educator Paul Montanchez tells Blue Shield. Here’s one snack experts say will help prevent the blood sugar roller coaster.
RELATED: 7 Ways Your Diet Affects Your Mood and Emotions.
Fiber, Protein, Fat
iStockA good snack should have fiber, protein, and healthy fats for slower digestion. “Most people struggle to get enough nutrients into just three meals, so the right snacks can also give you a nutrient boost,” Montanchez says.
Go Nuts!
ShutterstockWhen it comes to convenience, portability, taste, and health benefits, it’s hard to beat nuts for the ultimate blood-sugar-stabilizing snack. “Nuts and seeds are healthy choices. You can eat them if you want to manage your blood sugar,” Ataul Chowdhury, MD, tells NYC Docs. “What could be a simple snack than nuts and seeds? You can eat almonds, walnuts, pistachios, cashews or peanuts. You can eat pumpkin seeds, sunflower seeds or flaxseeds. You can mix nuts and seeds to increase the taste.”
The Ultimate Snack
iStockNuts are a powerhouse of nutrients, experts say. "In just a handful of nuts, which is about an ounce or a quarter of a cup, you get a lot of bang for the buck,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital, via Harvard Health. “They contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories," says registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.
Seeds, Please
Shutterstock
Adding seeds to your nuts can make your snack even healthier. "Seeds have mostly healthy fats, some fiber, and about 150 calories per ounce. And they do have protein, about 5 to 9 grams per ounce," McManus says. "Flaxseeds and chia seeds are also good sources of plant-based omega-3 fatty acids, with two or three times the ALA of walnuts."
Pistachios For Steady Blood Sugar
Shutterstock
Pistachios are one of the most popular choices for nuts. "A good source of protein and fiber, pistachios are a wonderful snack for better blood sugars," dietitian and diabetes educator Caroline Thomason, R.D., C.D.C.E.S., tells Good Housekeeping. "I like to use the travel packs as they are so easy to throw in your bag and along with the complete protein, fiber and healthy fats it keeps me feeling full on a busy day."
All the Nuts
iStockAlmonds, macadamia nuts, Brazil nuts, cashews, hazelnuts, peanuts, pecans, pistachios, pine nuts, and walnuts all offer blood sugar management benefits. “Research shows a significant reduction in cardiovascular risk factors in people with diabetes when they’re eating at least five servings of nuts a week,” registered dietitian Julia Zumpano, RD, LD, tells the Cleveland Clinic. “The serving size was about an ounce, or 28 grams, which is the amount I recommend. Regular nut intake gives you such satiety, fullness and nutrient density that you’re not looking for other snacks to fill up on, therefore leads to better management of your blood sugars and cholesterol.”
Be Mindful of Calories
ShutterstockRemember, nuts are fairly calorie-dense, and it’s easy to have too much of a good thing. "If you eat more than one or two handfuls of nuts per day, you're adding extra calories — maybe too many — that can take the place of other healthy foods and add weight," McManus says.
