Snacks can play an important role in maintaining steady energy levels throughout the day, especially when chosen wisely. Certain snacks, rich in protein, fiber, and healthy fats, can help stabilize blood sugar and even aid in reversing insulin resistance. By keeping blood sugar levels balanced, these snacks prevent spikes and crashes that can lead to cravings and overeating. Incorporating such snacks into your daily routine can support metabolic health, making it easier to manage weight and reduce the risk of developing type 2 diabetes.
We checked in with Dr. Krutika Nanavati, RDN; Dr. Sharmela Devi G, a registered dietitian nutritionist; and Dr. Sarah Bonza, to learn about five surprising snacks that could help with blood sugar levels and insulin resistance. They revealed that black bean brownies, cottage cheese with fruits, cashews, berries, and protein smoothie bowl are the ones to eat more of!
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. 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 an 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."
3. 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!
4. 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.
5. 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. 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.
