Managing your blood sugar doesn’t have to be a chore or involve cutting out all your favorite foods. In fact, the right snacks can actually help keep your levels steady throughout the day. We’ve rounded up 11 smart snack options that taste great and are good for your blood sugar.

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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.

Rice Cake with Tuna

A fork is being used to open a can of 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

A woman's hand is holding a jar of yogurt with blueberries.
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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.

Hummus and Veggies

A bowl of hummus with a slice of lemon.
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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.


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

Roasted chickpeas on a plate with a napkin.
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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.

Cottage Cheese with Pineapple

A bowl of pineapple and cottage cheese on a blue background.
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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.

11 Snacks That Clock In At 100 Calories Or Less

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Navigating the world of snacking without overdoing the calories can be a challenge. But we’ve cracked the code with this collection of low calorie snacks that taste good and consist of real food, not a processed food that will leave you craving more. These snacks truly satisfy, whether you’re in the mood for something crunchy, creamy, sweet, or savory and at 100 calories each, they won’t wreck your diet either!

Read it Here: 11 Snacks That Clock In At 100 Calories Or Less

13 Of The Most Nutrient-Dense Foods You Can And Should Be Eating

Assorted healthy foods, including fruits, vegetables, and oats, displayed on a wooden surface, are the worst foods to eat before bed.
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When it comes to eating, we’ve all got a “calorie budget,” but let’s be honest, some of us are better at managing it than others. If you want to make the most of what you’re eating, you have to be diligent about investing those calories in the right places and getting the best bang for your buck with the foods you choose. Here are 13 of the most nutrient dense foods available. They give you the most nutritional value per bite and are what you should be focusing on when you load up your plate each day to maximize your health span.

Read it Here: 13 Of The Most Nutrient-Dense Foods You Can And Should Be Eating

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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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