This snack makes reducing your diabetes risk a delicious endeavor.
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Jessica Ball, M.S., RD, has been withEatingWellfor three years and works as the associate nutrition editor for the brand. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition toEatingWell, her work has appeared inFood & Wine,Real Simple,Parents,Better Homes and GardensandMyRecipes.
Updated on January 11, 2023
Reviewed by Dietitian
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Reviewed by DietitianMaria Laura Haddad-Garcia
Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.
Though you might have heard the phrase before, you might not be as familiar with how blood sugar works. After you eat or drink anything that contains calories, your body breaks down the food into simple glucose molecules. This is the form of energy that all of the cells in your body can use, and the hormone insulin acts like a key to allow glucose to get into our cells. To get the energy to your cells, glucose must travel through your blood, hence the term "blood glucose" (often referred to as blood sugar since glucose is a simple sugar molecule). Therefore, after you eat, your blood sugar will go up. And if your body runs out of glucose from that meal, your blood sugar will fall. This is natural and happens in all of our bodies.
Certain foods can affect our blood sugar levels more than others. For example, foods high in simple or added sugars like soda, candy and highly processed foods can lead to a sharp increase in blood sugar that quickly burns up and falls just as rapidly. Consistent steep spikes and falls of blood glucose can make it harder and harder for the body to produce insulin. Without enough insulin, our blood glucose can be dangerously high, damaging cells. This is what can lead to type 2 diabetes over time.
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Luckily for all of us, several foods can help you maintain healthy blood sugar levels. But there is one food that stands alone as the best snack for lower blood sugar: nuts. Nuts are delicious, nutritious and incredibly versatile as far as snack foods go. Plus, they can be stored at room temperature (or in the freezer for longer periods) and are great for grab-and-go snacks.
Different types of nuts have slightly different nutrition profiles, but there are some health benefits that they all share. Nuts are excellent sources of plant-based protein and are high in healthy fats and fiber, making them super filling. Research, such as a 2018 study published in Oncotarget, has found that the combination of healthy fat, protein and fiber in nuts slows down their digestion and, as a result, stabilizes blood sugar response. Nuts are also good sources of vitamins and nutrients like vitamin E, magnesium, zinc, folate, vitamin B6 and more. Other studies have found that even for people who have diabetes, snacking on about two ounces of nuts daily can improve blood sugar control and lower chronic disease risk.
There are many ways to enjoy this super healthy snack today and reap the benefits. For starters, you can bring a bag of mixed nuts on the go for variety in flavor and texture (try to choose unsalted nuts to help keep your sodium intake in check). If you're feeling more creative and have some extra time, try making one of our homemade spiced nuts recipes like Pizza Pistachios and Rosemary-Garlic Pecans. This will help you use antioxidant-rich spices to amp up the flavor and customize your snacks to your liking.
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Given the detailed information shared in the article, it's clear that the focus is on managing blood sugar levels, particularly in the context of preventing or managing diabetes. The article highlights the role of various foods in impacting blood sugar and emphasizes the importance of choosing snacks that can help stabilize these levels.
Let's break down the key concepts and information mentioned:
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Blood Sugar Regulation: The article explains how blood sugar, or glucose, is produced from the breakdown of food, which serves as energy for the body. Insulin, a hormone, facilitates the entry of glucose into cells. Fluctuations in blood sugar levels can occur based on the foods consumed.
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Impact of Foods on Blood Sugar: Certain foods, especially those high in simple sugars like soda and highly processed items, can cause rapid spikes and falls in blood sugar levels. Consistent fluctuations can strain the body's insulin production, potentially leading to type 2 diabetes over time.
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Best Snack for Lowering Blood Sugar: Nuts are recommended as an ideal snack for maintaining healthy blood sugar levels. They are nutrient-dense, containing plant-based protein, healthy fats, and fiber. Research, such as the 2018 study in Oncotarget, indicates that the combination of these components in nuts slows down digestion, stabilizing blood sugar response.
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Benefits of Nuts: Nuts offer various health benefits, including being rich in vitamins (such as vitamin E, B6, etc.) and minerals (like magnesium, zinc, etc.). Studies suggest that incorporating about two ounces of nuts into daily snacks can improve blood sugar control and reduce the risk of chronic diseases, even for individuals with diabetes.
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Suggestions for Enjoying Nuts: The article provides suggestions for incorporating nuts into the diet, such as carrying a mix of unsalted nuts for a convenient, on-the-go snack. It also recommends making homemade spiced nuts using antioxidant-rich spices to enhance flavor and personalize snacks.
Overall, the article offers insights into the importance of mindful eating, particularly with regards to managing blood sugar levels. It emphasizes the role of nuts as a beneficial snack option due to their nutrient composition and impact on stabilizing blood sugar responses.
