Health
Snack Your Way to Steady Blood Sugar: Expert-Approved Daily Treat
Maintaining balanced blood sugar levels is crucial for overall health and energy. As therapeutic dietitian Lena Beal, MS, RDN, LD, explains, “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.” While exercise, sleep, and stress management play significant roles, what we consume is pivotal in keeping blood sugar in check.
For those experiencing long gaps between meals, certified diabetes educator Paul Montanchez suggests incorporating a snack. “In general, you should add a snack if you’re going more than four hours between meals,” he advises. One snack that experts consistently recommend for stabilizing blood sugar is nuts.
Nuts offer a convenient, portable, and tasty option for blood sugar management. Ataul Chowdhury, MD, points out, “Nuts and seeds are healthy choices. You can eat them if you want to manage your blood sugar.” A variety of nuts and seeds, including almonds, walnuts, pistachios, cashews, peanuts, pumpkin seeds, sunflower seeds, and flaxseeds, can be mixed to enhance flavor.
These small powerhouses are packed with nutrients. Kathy McManus, a registered dietitian and director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital, notes, “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.” An ounce of nuts can provide 3 to 7 grams of protein, 1 to 3 grams of fiber, and 160 to 200 calories.
Adding seeds to your nut mix boosts the health benefits even more. “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 adds. Flaxseeds and chia seeds, in particular, are rich in plant-based omega-3 fatty acids.
Pistachios are a favorite choice among many for their protein and fiber content. Caroline Thomason, a dietitian and diabetes educator, shares, “A good source of protein and fiber, pistachios are a wonderful snack for better blood sugars.” She prefers travel packs for their convenience and ability to keep her feeling full.
A wide range of nuts, including almonds, macadamia nuts, Brazil nuts, cashews, hazelnuts, peanuts, pecans, pistachios, pine nuts, and walnuts, all contribute to effective blood sugar management. Julia Zumpano, RD, LD, states, “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.”
However, it’s essential to be mindful of portion sizes. McManus cautions, “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.” Keeping portions in check ensures that nuts remain a beneficial part of your diet without overloading on calories.
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