Maintaining healthy blood sugar levels is crucial for overall well-being, especially for individuals managing diabetes or prediabetes. The American Diabetes Association recommends opting for snacks that help you consume more veggies, fruits, whole grains, and healthy fats. A low-carb diet, which limits the amount of carbohydrates an individual consumes, can bring elevated HbA1C levels back to a healthier range. This article explores a variety of keto-friendly snacks that can help regulate blood sugar, provide sustained energy, and satisfy cravings without causing unwanted spikes.
Understanding Low-Carb Diets and Blood Sugar
A low-carb diet can be beneficial for managing blood sugar levels. Studies suggest that it can help bring elevated HbA1C levels back to a healthier range.
- Normal range: less than 5.7%
- Prediabetes: 5.7% to 6.4%
- Diabetes: greater than 6.5%
For those monitoring their glucose levels, protein and fiber are essential. These nutrients help prevent significant blood sugar increases, making low-carb snacks an excellent choice.
Nuts and Seeds
A handful of almonds, walnuts, and pumpkin seeds makes for a satisfying snack rich in healthy fats, fiber, and protein. A 28-gram handful of unsalted almonds contains just under 6 grams of carbs and almost 3 grams of fiber. Studies have shown that nuts help protect against coronary heart disease, gallstones, and diabetes. Regularly consuming nuts can also help lower cholesterol levels. Almonds may benefit heart health in people with diabetes by reducing LDL (bad) cholesterol levels. They also contain a good amount of magnesium, which is important for proper glucose metabolism.
Greek Yogurt
Greek yogurt goes through a straining process to remove the whey, which contains lactose, a natural sugar found in milk. This results in lower sugar content than regular yogurt. This means that Greek yogurt has lower sugar content than regular yogurt. Low in carbohydrates and high in protein, Greek yogurt offers several potential benefits, including:
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- Improving bone health thanks to its calcium and protein content.
- Helping you feel full for longer due to its high protein content.
Yogurt is also associated with a lower risk of type 2 diabetes, partly due to the probiotics it contains, which may improve your body’s ability to metabolize foods with sugar.
Cheese
While cheese is high in fat and calories, most cheeses contain little to no carbohydrates, giving them a very low glycemic index (GI) score. It is high in protein, which can help balance out blood glucose spikes. The protein content will also make you feel full for longer. Low-fat types like cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep your blood sugar in check. A half-cup (about 112-gram) serving of small-curd cottage cheese provides almost 13 grams of protein and 4 grams of carbs. According to a 2019 review of studies, dairy products can decrease insulin resistance and improve weight loss.
Tomatoes
Tomatoes, especially cherry tomatoes, have been suggested to be useful for the prevention of diabetes. A study found that esculeoside A, one of the main saponin compounds in tomatoes, reduced fasting blood glucose levels and improved glucose tolerance.
Avocado
Avocado is a nutrient-dense fruit with healthy fats and low carbohydrates. A study demonstrated that avocados do not significantly impact blood sugar levels. As they are low in carbohydrates, which means that they have little effect on your blood sugar levels, making it a great snack if you’re watching your blood sugar levels. One 2023 study involving Hispanic and Latino individuals with type 2 diabetes found that consuming avocado was associated with lower HbA1c and fasting blood sugar. One hundred grams of avocado contains around 8 grams of carbs. Mash three avocados, add some salsa, cilantro, and a little lime juice, and voila: guacamole.
Cucumber and Hummus
Cucumber slices paired with hummus create a refreshing and low-carb snack. Hummus has a small amount of protein and fat, which may benefit blood sugar management in people with diabetes. One small 2020 study with 39 adults found that those who consumed hummus as an afternoon snack reduced blood glucose and increased satiety. However, this study did not include people with diabetes, and more research on hummus is needed in individuals with diabetes. In a 1/2 cup (82-gram) serving of chickpeas, there are about 7 grams of protein, 6 grams of fiber, and 22.45 grams of carbs. Use a third of a cup as a dip for veggies or to spread on whole-grain crackers.
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Hard-Boiled Eggs
Hard-boiled eggs are an excellent source of protein and healthy fats, making them a perfect low-carb snack. Being a low carbohydrate snack, they also rank very low on the glycemic index. This makes them a great source of protein for those with diabetes. One large hard-boiled egg provides 6.3 grams of protein and around half a gram of carbs. The protein helps prevent your blood sugar from rising too high after eating. A study suggests that eating eggs regularly could improve fasting blood glucose in people with prediabetes or type 2 diabetes. The researchers here suggest that eating one egg per day could reduce a person’s risk of diabetes.
Kale Chips
If you are craving chips, Kale chips would be the healthier alternative. Kale, like most green leafy vegetables, has high nutritional quality. It contains magnesium, vitamin C, calcium, potassium, and more. Also, kale is generally low in carbohydrates, which makes them a good choice for people watching their blood glucose as it has little effect on your blood sugar. Do watch out for flavored variants of kale chips though.
Celery with Peanut Butter
Celery with 100% natural peanut butter can help you curb your hunger between meals, thanks to the peanut butter's protein content. It is a low carb option that is rich in vitamins, minerals, and fiber. Natural peanut butter has a low glycemic index (GI), which means they don't cause blood sugar to rise sharply.
Lettuce Wraps
Wrap smoked salmon or canned tuna in lettuce leaves for a low-carb, high-protein snack. Fatty fish like salmon provide omega-3 fatty acids, which are beneficial for heart health and blood sugar regulation. Three ounces (85 grams) of canned tuna provides around 21 grams of protein and no carbs. Additionally, tuna provides small amounts of omega-3 fatty acids, which have been shown to lower inflammation and improve cholesterol levels. Tuna salad is made by combining tuna with mayonnaise and other ingredients, such as celery and onions. There are around 2 grams of carbs in 85 grams of canned tuna with 1 tablespoon of light mayonnaise. You can increase the protein by swapping the mayonnaise for cottage cheese or Greek yogurt.
Roasted Cauliflower
Roasted cauliflower seasoned with herbs and spices makes for a crunchy and satisfying low-carb alternative to traditional popcorn. Cauliflower is a low-carbohydrate vegetable that is rich in fiber, vitamins, and minerals, which is good for supporting blood sugar control. Including low-carb vegetables like cauliflower in your diet may contribute to overall health, and it is often recommended for people managing conditions such as diabetes. The fiber content in cauliflower can slow down the digestion and absorption of carbohydrates, potentially leading to a slower rise in blood glucose levels.
Read also: Magnesium Supplements for Keto
Berries
Berries are a great source of fiber. For example, a 1-cup (150-gram) serving of blueberries provides 3.6 grams of fiber, which helps slow digestion and stabilize blood sugar levels after eating. One cup of blueberries with one 156-gram container of plain nonfat Greek yogurt contains 27.38 grams of carbs.
Beef Sticks
Most beef sticks provide around 6 grams of protein per ounce (28 grams), which may help keep your blood sugar under control. There is around 1 gram of carbs in an ounce. Beef sticks can be high in sodium, though, which can lead to high blood pressure in some people if consumed in excess. If you eat beef sticks, make sure to consume them in moderation.
Roasted Chickpeas
One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient. Try roasting them with olive oil and seasonings of your choice.
Turkey Roll-Ups
Turkey roll-ups have low carb and high protein contents, which can help prevent your blood sugar levels from rising too high. The protein in turkey roll-ups may help lower your appetite. To make a turkey roll-up, simply spread a tablespoon (about 10 grams) of cream cheese onto a slice of turkey and wrap it around sliced non-starchy veggies, such as cucumbers or bell peppers.
Cheese and Whole-Grain Crackers
While crackers can be high in carbs, the protein in the cheese and fiber in the crackers may prevent them from spiking your blood sugar. Make sure you choose your crackers carefully, as many brands are high in refined flour and added sugar, which may negatively affect blood sugar levels. To avoid these ingredients, choose crackers made with 100% whole grains.
Air-Popped Popcorn
Three cups (24 grams) of air-popped popcorn contains 93 calories and 3 grams of fiber. However, it is higher in carbs, at around 18 grams for 3 cups. Try pairing it with a high protein food, such as a handful of dry-roasted peanuts or cheese cubes. Keep in mind that microwave popcorn can be high in salt and fat. To avoid this, you can make your own using an air popper or on the stove.
Chia Seed Pudding
Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency. Chia seeds are rich in many nutrients that help stabilize blood sugar, including protein and fiber.
Black Bean Salad
To make black bean salad, combine:
- 100 grams of black beans
- 100 grams of white onion
- 100 grams of red bell pepper
- tablespoon of olive oil for dressing
One-quarter of this recipe contains around 9 grams of carbs.
Trail Mix
Trail mix is a snack made by combining nuts, seeds, and dried fruit. A 1-ounce (28-gram) serving of trail mix provides 12.7 grams of carbs and almost 4 grams of protein. It also provides some healthy fats and fiber from the nuts and seeds. Trail mix is high in calories, so limit eating too much trail mix at once. A reasonable serving size is about a handful.
Edamame
There are 18.4 grams of protein, 14 grams of carbs, and 8 grams of fiber in a cup (155 grams) of edamame. Compounds found in soy called isoflavones may improve cardiovascular risk factors in people with diabetes. However, more research is needed.
Homemade Protein Bars
Many store-bought protein bars are high in added sugar, so it’s beneficial to make your own. Homemade protein bars can include filling ingredients like nut butters and protein powder.
Low-Carb Snacks for Diabetic Kids
Finding the right snacks for kids with Type 1 diabetes can feel like a challenge. You want something delicious, but also something that won’t send their blood sugar on a rollercoaster ride. The key? For children with Type 1 diabetes, monitoring carbohydrate intake is crucial for maintaining stable blood glucose levels. This doesn’t mean eliminating carbs completely - carbohydrates are still an important energy source for growing bodies.
- Wrap a slice of turkey around a cheese stick for a protein-packed, portable snack.
- Apples have natural sugar, but pairing them with peanut, almond, or sunflower butter slows the sugar absorption for a balanced treat.
- Plain Greek yogurt has less sugar than flavored varieties and is packed with protein.
- Swap the bread for cucumber slices!
- Make a batch of low-carb muffins using almond or coconut flour.