Managing your blood sugar doesn't mean you must say goodbye to snacks forever. It’s all about choosing wisely! Many common snacks hide sneaky added sugars that can cause weight gain, type 2 diabetes, and heart problems.

Experts say pick snacks with little to no added sugar, plus some protein, fiber, and healthy fats. These ingredients help keep your glucose levels steady while satisfying your hunger.

"It’s beneficial to minimize added sugar intake by choosing snacks with little to no added sugars. This simple habit can make a big difference in maintaining stable blood sugar levels," says Esther Tambe, a certified diabetes care and education specialist.

Snack Smart Ways to Pick:

Besides cutting back on added sugars, dietitians suggest snacks should include more than just carbs. Stacey Woodson recommends, "Choose a snack that includes at least two different food groups. It makes your snack colorful, interesting, and packed with nutrients."

Protein in snacks helps slow sugar entering your blood. Samantha DeVito explains, "Protein-rich snacks include nuts, Greek yogurt, seeds, and cheese." Fiber is another hero in blood sugar control. "Fiber acts like a garbage collector, sticking to glucose to slow its release into the bloodstream," adds DeVito.

Tasty Snack Ideas:

  • Hummus and Veggies: This combo brings protein, fiber, and carbs together. Chickpeas (in hummus) are protein-packed with minerals, and crunchy peppers or carrots make perfect dip buddies.

  • Fruit with Protein or Fat: Fruits have natural sugars but also fiber and healthy compounds. Pair fruits like apples with peanut butter to balance sugars. "Pectin from apples combined with fat and protein in peanut butter keeps you full and supports blood sugar," says Kristen Lorenz.

  • Greek Yogurt with Nuts and Berries: Opt for plain Greek yogurt with no added sugar. It's rich in protein. Add nuts for healthy fats and fiber. Top with berries for extra blood sugar help.

  • Hard-Boiled Egg with Grapes: Sweet grapes with fiber meet protein-packed eggs for a perfect balance. Prefer a dairy twist? String cheese works well too.

  • Chocolate Avocado Pudding: A creamy, healthy delight made from ripe avocado, banana, and cocoa powder. Sprinkle pumpkin seeds for bonus fiber and protein to keep blood sugar steady.

  • Homemade Energy Balls: Mix nuts, unsweetened dried fruits like dates, and spices. These balls are sweet, chocolaty, full of fiber and protein, perfect for longer fullness and steady blood sugar.

  • Chia Pudding: Soak chia seeds in unsweetened milk and add fruit or spices like cinnamon. With fiber, protein, and good fats, it's a snack that fights diabetes risk and balances glucose.

Remember, always check with your healthcare expert before changing your diet!

FAQs:

  • What are no-added-sugar snacks? These snacks have no sugar or sweeteners added beyond their natural sugars.

  • Why avoid added sugars? Too much added sugar can lead to weight gain, type 2 diabetes, and heart disease.

Snack smart, enjoy tasty bites, and keep your blood sugar happy and healthy!