Keeping your blood sugar in check doesn’t mean you have to skimp on snacking. In fact, the right snacks can be your secret weapon in maintaining those levels while still satisfying those mid-day cravings. Pairing up the good stuff—fiber, proteins, and healthy fats—can help to keep blood sugar steady. These snack ideas are as delicious as they are smart for your health.

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Rice Cake with Tuna

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The lean protein in tuna combined with a whole-grain rice cake offers a balanced snack with minimal impact on blood sugar levels. Protein helps to slow digestion, reducing the likelihood of blood sugar spikes and providing a steady energy source. Opt for chunk light tuna or yellowfin varieties which are lower in mercury. You can also use canned salmon instead of tuna.

Yogurt and Berries

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Combining low-fat, high-protein yogurt with fiber-rich berries offers a snack that’s both nutritious and blood sugar-friendly. The protein in yogurt helps mitigate blood sugar spikes, while the antioxidants and fibers in berries support overall health and slow sugar absorption. It’s also a much healthier choice than fruit-based yogurts which are typically filled with added sugar.

Air Popped Popcorn

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Popcorn, especially when air-popped and lightly seasoned, is a whole grain snack rich in fiber. Eating it can lead to a slower, more controlled rise in blood sugar, compared to more refined snacks, making it a smarter choice for snacking in moderation. Plus, you can eat a lot of popcorn for very few calories.

Hummus and Veggies

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This snack is a fiber-filled option that pairs the complex carbohydrates in veggies with the protein and healthy fats in hummus. Fiber helps moderate blood sugar spikes by slowing down digestion, ensuring a more gradual release of sugars into the bloodstream. Bell pepper slices, carrot sticks and cucumbers are all great choices for dippers.

Apple or Pears with Prosciutto

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The natural sugars in apples or pears paired with the protein in prosciutto create a snack that’s both delicious and balanced. This pairing helps to temper blood sugar rises, thanks to the fiber in the fruit and the stabilizing effect of protein. Choose half a piece of fruit and a couple of pieces of the cured ham.


Various types of cheese on a wooden cutting board.
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Cheese is a go-to for a low-carb, high-protein snack that can help keep blood sugar levels steady. Its combination of fat and protein slows down carbohydrate absorption, making it a smart choice for blood sugar management. It can also be paired with apples or pears like prosciutto.

Cottage Cheese with Pineapple

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A mix of low-fat cottage cheese and pineapple gives you a snack that’s both sweet and satisfying. The protein in cottage cheese helps slow down the absorption of sugar from the pineapple, balancing taste with blood sugar management. While some brands sell this combination premade, choosing to add your own fresh pineapple is even better.


Avocado on a cutting board with a knife.
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Avocados are a great source of healthy fats and fiber, both of which are key for maintaining steady blood sugar levels. The monounsaturated fat in avocados slows the release of sugars into the bloodstream. Squeeze some lime juice and sprinkle a bit of flaky sea salt on top of half an avocado for a filling and delicious snack.

Roasted Chickpeas

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Roasted chickpeas are a crunchy, savory snack packed with fiber and protein. This combination helps to stabilize blood sugar by promoting a slow, steady digestion process, making them a great snack option for managing hunger and blood sugar. You can season them a variety of ways both sweet and savory before roasting depending on your preference.


A bowl of mixed nuts.
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Nuts are a powerhouse of healthy fats, protein, and fiber, making them an ideal snack for stabilizing blood sugar levels. Their low carbohydrate content means they have a minimal impact on blood sugar, while the healthy fats can help slow the absorption of sugars into the bloodstream. Eat them whole or enjoy nut butters spread on veggies or fruit. Celery and peanut butter is a classic combination.

Hardboiled Eggs

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Eggs are an excellent source of protein, which is beneficial for blood sugar control as it can help you feel full longer without significantly impacting blood sugar levels. They’re a convenient, portable snack that’s also rich in vitamins and minerals.

11 Ice Cream Flavors That Shouldn’t Exist, But Do

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Ice cream is usually a no-brainer treat, the kind of thing you reach for when you want something cold, sweet, and comforting. But wander off the beaten path of vanilla and chocolate, and you’ll find a world of flavors that are anything but ordinary. Some of them are bold experiments, while others feel like they were made on a dare. We’ve scooped together a list of 11 ice cream flavors that, despite their best intentions, might have been better off left as fleeting thoughts rather than becoming a reality.

See Them Here: 11 Ice Cream Flavors That Shouldn’t Exist, But Do.

Avoid these 11 Foods If You’re Sensitive to Lectins

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Navigating the world of food sensitivities can feel like walking through a minefield, especially when lectins are the culprits. You might have heard that these protein-packed particles can wreak havoc on sensitive stomachs, but figuring out where they’re hiding is another story. We’re breaking down some of the foods that are lectin landmines for those with sensitivities. Grab a notepad, because you’re going to want to remember these tips next time you’re grocery shopping or planning a meal.

See Them Here: Avoid these 11 Foods If You’re Sensitive to Lectins

10 Foods You Should Never Eat Raw

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Diving into a bag of crunchy raw carrots or whipping up a smoothie with butternut squash and spinach? Go for it! But beware, the culinary world has its rogues. Some foods play hardball with your stomach or sneak in toxins that could turn your mealtime into a risky affair. It’s all about knowing who’s who in the raw food lineup.

See Them here: 10 Food You Should Never Eat Raw

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Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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