Maintaining stable blood sugar levels, improving insulin resistance, and promoting weight loss are essential components of a healthy lifestyle. While traditional diet tips often focus on meals, incorporating the right snacks can also make a significant difference. Surprisingly, there are several unexpected snacks that can help achieve these health goals. These snacks not only satisfy your taste buds but also offer nutritional benefits that support blood sugar stability, enhance insulin sensitivity, and aid in weight management.
We spoke with Krutika Nanavati, RDN; Dr. Sharmela Devi G, a registered dietitian nutritionist; and Dr. Sarah Bonza, to learn about seven snacks you can eat daily for weight loss and blood sugar management. They revealed that walnuts, cashews, and berries are some of the best options. Read on to discover all seven and why they are so good for your health.
1. Berries
The antioxidants in berries have been associated with improved insulin sensitivity, playing a role in effective blood sugar regulation. Berries' natural sweetness also satisfies cravings for sweets in a healthful manner, making them a flavorful and nutritious choice for those seeking to stabilize blood sugar and support weight loss goals through mindful eating.
"Berries such as blueberries, strawberries, and blackberries contain high amounts of fiber and antioxidants, making them an excellent choice for maintaining healthy blood sugar levels. They also aid in weight management by reducing caloric intake and preventing glucose spikes after meals," Nanavati reveals.
2. Greek Yogurt
The combination of protein and fat in Greek yogurt slows down the digestion and absorption of carbohydrates, leading to a gradual release of glucose into the bloodstream. This steady release helps in avoiding blood sugar spikes, supporting stable energy levels. Additionally, the protein content promotes a feeling of fullness and satiety, which can be advantageous for weight loss by curbing unnecessary snacking.
Greek yogurt also contains probiotics, beneficial for gut health, which has been linked to improved metabolism and weight regulation. "Greek yogurt has higher protein than regular yogurt, which can improve blood sugar control and reduce appetite. It's essential to choose plain, unsweetened varieties to minimize added sugars affecting blood sugar levels," Nanavati highlights.
3. Cottage Cheese with Fruit
Cottage cheese is a notable source of protein, aiding in weight loss by promoting a feeling of fullness and reducing the desire for excessive calorie consumption. The inclusion of fruit adds essential vitamins, fiber, and antioxidants, enhancing the nutritional profile of the snack. This wholesome duo not only satisfies sweet cravings but also supports weight management through its ability to provide sustained energy, stabilize blood sugar levels, and contribute to a balanced and satisfying diet.
Devi notes that "cottage cheese is another excellent source of protein and is lower in calories. Paired with fruit, it provides a balanced dessert, offering both protein and fiber. Mix low-fat cottage cheese with diced fruit like pineapple, berries, or peaches. Add a sprinkle of cinnamon or a drizzle of honey for extra flavor."
4. Black Bean Brownies
By substituting traditional flour with black beans, these brownies become a rich source of plant-based protein and fiber. The high protein content not only aids in muscle maintenance but also contributes to a sense of fullness, assisting in weight loss by reducing overall calorie intake. Additionally, the fiber content helps regulate blood sugar levels and promotes digestive health.
"Black beans are surprisingly great in brownies, offering a dense, fudgy texture. They are high in protein and fiber, which contribute to weight loss by keeping you fuller for longer and stabilizing blood sugar levels. Use pureed black beans as the base for brownies instead of flour. Combine with cocoa powder, a sweetener of your choice, and eggs," Devi highlights. Here is a delicious black bean brownie recipe on TikTok everyone should try!
5. Protein-Packed Smoothie Bowl
This wholesome bowl typically blends together a variety of ingredients, including protein-rich sources like Greek yogurt, protein powder, and nut butter, combined with an array of colorful fruits and wholesome toppings like granola and seeds. The high protein content in the smoothie base not only adds a creamy texture but also promotes satiety, helping to control appetite and reduce overall calorie intake. The nutrient density of the smoothie bowl, coupled with the metabolism-boosting properties of protein, makes it a valuable addition to a weight-loss regimen.
Proteins take longer to digest compared to carbohydrates, which means they are broken down and absorbed more slowly in the body. This slower digestion helps prevent rapid spikes in blood sugar levels after consuming a meal or snack.
"Smoothie bowls can be a satisfying way to end a meal or as a snack. Protein helps keep you full, and fruits provide nutrients and fiber, aiding in healthy digestion and weight loss. Blend a protein-rich ingredient like Greek yogurt or a scoop of protein powder with frozen fruits. Serve in a bowl and top with sliced fruit, nuts, or seeds," Devi notes.
6. Walnuts
Walnuts are packed with essential nutrients, including vitamins, minerals, and antioxidants. They provide magnesium, which is important for insulin sensitivity and glucose metabolism, as well as other nutrients that support overall health. Walnuts are also rich in polyunsaturated fats. Healthy fats can increase satiety, reduce hunger, and prevent overeating. Including healthy fats in your diet helps you feel full and satisfied, which can aid in weight loss.
"Walnuts improve endothelial function and decrease inflammation," Dr. Bonza explains.
7. Cashews
Cashews are a good source of magnesium, a mineral that plays a crucial role in glucose metabolism and insulin sensitivity. Adequate magnesium intake can help improve blood sugar control and reduce the risk of insulin resistance. Cashews are satisfying and can be eaten in moderation as a snack. A typical serving size is about 1 ounce (roughly 18 cashews), which can provide a satisfying snack without excessive calories.
"Cashews help in the metabolism of glucose and insulin," says Dr. Bonza.
