What snacks will help me manage my blood sugar level?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
To maintain stable blood sugar levels, always carry a snack kit. That way, you’re prepared to eat every three hours no matter where you are. You’ll want a “grab and go” kit with three 250- to 300-calorie snack meals to eat between breakfast, lunch, and dinner. Here’s a sample kit to get you started:
  • Snack 1: Turkey jerky for protein, a handful of nuts for good fat, and an apple for carbs.
  • Snack 2: Greek yogurt for protein, a handful of sunflower seeds for good fat, and a handful of dried cranberries for carbs.
  • Snack 3: A natural protein bar with equal parts protein, fat, and carbs. Avoid protein bars that are packed with sugar, dairy, and artificial ingredients, and instead seek out bars made with real fruits and grains.

This content originally appeared on doctoroz.com

Here arethe top 8 healthy snack foods for controlling blood sugar:

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 new study shows that 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.

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.

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.
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.

Apples and pears
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.

The calcium and vitamin D combo in yogurt may help prevent insulin resistance.

Low-fat microwave popcorn is packed with slowly digested whole-grain fiber as well as disease-thwarting antioxidants, making it perfect for people concerned about blood sugar and diabetes.

Jacob Teitelbaum
Integrative Medicine
Snacks are an important because they help keep your blood sugar stable. Enjoy a snack about two to three hours after lunch. During the day, snack on mixed nuts and cheeses. Hard-boiled eggs make great snacks, too.

 A bedtime snack will keep your blood sugar stable while you sleep. A few ounces of turkey is a good option at bedtime--it balances your blood sugar and contains tryptophan, which may also improve your sleep.
Beat Sugar Addiction Now!: The Cutting-Edge Program That Cures Your Type of Sugar Addiction and Puts You on the Road to Feeling Great - and Losing Weight!

More About this Book

Beat Sugar Addiction Now!: The Cutting-Edge Program That Cures Your Type of Sugar Addiction and Puts You on the Road to Feeling Great - and Losing Weight!

The No-Fail Plan to Beating Sugar Addiction! With one-third of our calories coming from sugar and white flour added to processed foods, sugar addiction is a rapidly growing epidemic. However, unlike...

Continue Learning about Diabetes


Diabetes mellitus (MEL-ih-tus), often referred to as diabetes, is characterized by high blood glucose (sugar) levels that result from the body’s inability to produce enough insulin and/or effectively utilize the insulin. Diabetes ...

is a serious, life-long condition and the sixth leading cause of death in the United States. Diabetes is a disorder of metabolism (the body's way of digesting food and converting it into energy). There are three forms of diabetes. Type 1 diabetes is an autoimmune disease that accounts for five- to 10-percent of all diagnosed cases of diabetes. Type 2 diabetes may account for 90- to 95-percent of all diagnosed cases. The third type of diabetes occurs in pregnancy and is referred to as gestational diabetes. Left untreated, gestational diabetes can cause health issues for pregnant women and their babies. People with diabetes can take preventive steps to control this disease and decrease the risk of further complications.

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.