10 Low Carb Snacks for Better Blood Glucose Levels
Some of us snack out of stress. Others do so to keep their blood sugar levels stable.
Either way, when it comes to snacking, the American Diabetes Association recommends opting for snacks that help you consume more veggies, fruits, whole grains and healthy fats.
What is a low carb diet?
Low carb diet means limiting the amount of carbohydrates an individual consumes. A study suggests that a low carb diet can bring elevated HbA1C levels back to a healthier range.
Normal range: less than 5.7%
Prediabetes: 5.7% to 6.4%
Diabetes: greater than 6.5%
Read more about What is the HbA1c test for Diabetes?
For people who are watching their glucose levels, it is also important to reach for a snack that delivers some protein and fiber, as both can help prevent a big rise in your blood sugar. And we know that maintaining healthy blood sugar levels is crucial for overall well-being.
Recommended Reading: The importance of balancing our glucose levels
Choosing low carb snacks not only helps regulate blood sugar but also provides sustained energy throughout the day. In addition, research has shown that consuming a low carb diet raises energy expenditure when you are trying to lose weight – that makes a low carb diet a good strategy for weight loss.
Here are 10 delicious and nutritious low-carb snacks that contribute to healthier blood sugar levels.
Nuts and Seeds Mix
A handful of almonds, walnuts, and pumpkin seeds make for a satisfying snack rich in healthy fats, fiber, and protein.
Studies have shown that nuts help protect against coronary heart disease and gallstones in both genders; and diabetes in women. Studies have also shown that regularly consuming nuts can help lower your cholesterol. There is also emerging evidence of its positive effects on oxidative stress, inflammation, and vascular reactivity, and may even help in weight loss.
Greek Yogurt with Berries
Greek yogurt goes through a straining process to remove the whey, which contains lactose, a natural sugar found in milk. This means that Greek yogurt has lower sugar content than regular yogurt.
Low in carbohydrates and high in protein, among the potential benefits of Greek yogurt include:
Improving bone health thanks to its calcium and protein content;
Helping you feel full for longer due as it is rich in protein. Research suggests that people tend to eat less throughout the day after a protein-rich meal.
Greek yogurt contains probiotics, which have good bacteria that restores a healthy bacterial balance in the gut.
Pair it with fresh berries like strawberries or blueberries for added flavor and antioxidants.
Cheese and Tomatoes
Wait, is cheese healthy for people watching their glucose levels? While cheese is high in fat and calories, most cheeses actually contain little to no carbohydrates, making them rate very low on the glycemic index (GI) scale. It is high in protein, which can help balance out blood glucose spikes. The protein content will also make you feel full for longer.
Tomatoes (or cherry tomatoes) have been suggested to be useful for the prevention of diabetes. A study found that esculeoside A, one of the main saponin compounds in tomatoes, reduced the fasting blood glucose levels and improved glucose tolerance. Further, the potassium in tomatoes helps regulate cardiac function and lower blood pressure.
Avocado Slices with Cheese
Avocado is a nutrient-dense fruit with healthy fats and low carbohydrates. A study demonstrated that avocados do not significantly impact blood sugar levels. As they are low in carbohydrates, which means that they have little effect on your blood sugar levels, making it a great snack if you’re watching your blood sugar levels. Meanwhile, cheese has low GI, and contains little to no carbohydrates.
This combination creates a filling snack that does not spike your blood glucose levels.
Cucumber and Hummus
Cucumber slices paired with hummus create a refreshing and low-carb snack. Hummus, made from chickpeas, provides fiber and protein, aiding in blood sugar regulation.
Hard-Boiled Eggs
Hard-boiled eggs are an excellent source of protein and healthy fats, making them a perfect low-carb snack. Being a low carbohydrate snack, they also rank very low on the glycemic index. This makes them a great source of protein for those with diabetes.
A study suggests that eating eggs regularly could improve fasting blood glucose in people with prediabetes or type 2 diabetes. An egg per day could reduce one’s risk of diabetes.
The researchers here suggest that eating one egg per day could reduce a person’s risk of diabetes. In addition, as eggs are high in protein, they can make you feel full for longer, thus helping you maintain a healthy weight in the long run.
Kale Chips
If you are craving chips, Kale chips would be the healthier alternative. Kale, like most green leafy vegetables, has high nutritional quality. It contains magnesium, vitamin C, calcium, potassium, and more. Also, kale is generally low in carbohydrates, which makes them a good choice for people watching their blood glucose as it has little effect on your blood sugar. Do watch out for flavored variants of kale chips though. They might have higher carb content.
Celery with Unsweetened Peanut Butter
Celery with 100% natural peanut butter can help you curb your hunger between meals, thanks to the peanut butter's protein content. It is a low carb option that is rich in vitamins, minerals, and fiber.
Natural peanut butter has a low glycemic index (GI), which means they don't cause blood sugar to rise sharply. In addition, peanut butter contains a good amount of healthy unsaturated fats which help reduce LDL cholesterol and lower the risk of heart disease
Salmon or Tuna Lettuce Wraps
Wrap smoked salmon or canned tuna in lettuce leaves for a low-carb, high-protein snack. Fatty fish like salmon provide omega-3 fatty acids, which are beneficial for heart health and blood sugar regulation.
Research has demonstrated that protein does not increase blood sugar levels – plus, it can help you feel fuller for longer, preventing frequent snacking. In addition, a diet that is high in protein, such as salmon or tuna, can help you reach and maintain your weight more effectively.
Cauliflower Popcorn
Roasted cauliflower seasoned with herbs and spices makes for a crunchy and satisfying low-carb alternative to traditional popcorn. Cauliflower is a low-carbohydrate vegetable that is rich in fiber, vitamins, and minerals, which is good for supporting blood sugar control. Including low-carb vegetables like cauliflower in your diet may contribute to overall health, and it is often recommended for people managing conditions such as diabetes. The fiber content in cauliflower can slow down the digestion and absorption of carbohydrates, potentially leading to a slower rise in blood glucose levels.
It's always advisable to consult with a healthcare professional or a registered dietitian for personalized advice, especially if you have specific health concerns or conditions such as diabetes or prediabetes. They can provide guidance based on your individual health needs and help you create a well-balanced and suitable diet plan.
NOVI Magnum is our holistic diabetes treatment program. With NOVI Magnum, you get professional guidance and support from NOVI’s specialist doctors, registered dietitians and fitness coaches. From eating and exercise to medication and supplements, our team will develop a holistic treatment plan just for you. You also get digital access to your health team via NOVIFY, our mobile app, to make it easier for you to keep on track, tweak your program as you progress, and help you stay motivated.