8 Snacks for Blood Sugar Control
June 13th 2011 02:00
Walnuts
Nuts are high in protein, fiber, and unsaturated fat, which means they're not only nutritious but slowly digested, too. And research suggests that nuts also may boost insulin sensitivity -- a nice bonus. Even better, though? A new study shows that walnuts may be particularly useful for people with diabetes. In the study, regular consumption of walnuts seemed to improve endothelial function in people with diabetes. And that's a really great thing because endothelia -- the cells lining your arteries -- are one of the first things to suffer when high blood sugar begins to wreak havoc in the body.
Whole-Grain Crackers
The fiber in whole-grain crackers slows digestion and leads to a steadier release of blood sugar. And your crackers will have even more staying power if you smear them with some heart-healthy peanut butter. But if you top those peanut butter crackers with a dash of cinnamon, then you've got a real diabetes-friendly gourmet treat. Studies show that cinnamon may help tamp down blood sugar.
Hummus
Okay, now that you're loving whole-grain crackers with peanut butter, guess what? The fiber in legumes may be even better for your blood sugar than the fiber in whole-grain crackers. Both have benefits. But there's something special about the fiber in legumes, according to research. It could be that beans have a slight edge because they have more fiber and a lower glycemic index. Either way, don't relegate your beans to mealtimes only.
Avocado with Balsamic
When you're in the mood for a luscious snack, slice an avocado in half, remove the pit, and drizzle with balsamic vinegar. Spoon each bite right out of the skin and enjoy. If you have diabetes, you can't go wrong with avocado because of the high-fiber and healthy-fat content -- both of which have a steadying effect on blood sugar. Avocados are also loaded with potassium, a mineral that aids nerve function.
Sweet Potato Fries
Not the deep-fried kind. But baked sweet potato fries are a super-healthy choice for people concerned about their blood sugar. Sweet potatoes may actually help stabilize blood sugar and lower insulin resistance. Sweet potatoes have a lower glycemic index than other spuds, which helps soften their impact on your blood sugar. And research shows that their high carotenoid content may be particularly useful in the blood sugar battle.
Apple and Pear Slices
Juicy, crunchy, fresh, low-calorie fruit is always a smart choice for the health-conscious nibbler. But your blood sugar will be best served if you opt for fruits that are high in fiber, like apples and pears. Thanks to the fiber, they'll fill you up without sending your blood sugar soaring
Yogurt
The calcium and vitamin D combo in yogurt may help prevent insulin resistance. A great thing if you're worried about chronically high blood sugar. And the calcium in dairy foods like yogurt may hinder the absorption of fat from the small intestine and stymie the birth of new fat cells -- good news for your waistline. For a snack, use low- or no-fat unsweetened yogurt in place of sour cream in veggie dips.
Popcorn
Low-fat microwave popcorn cooks up in a snap. And it's packed with slowly digested whole-grain fiber as well as disease-thwarting antioxidants, making it perfect for people concerned about blood sugar and diabetes. And because popcorn is so light and fluffy, you fill up on fewer calories than you would with more energy-dense snacks like potato chips
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