unsweetened Greek yogurt combined with chia seeds
Greek yogurt contains protein and probiotics that help support the digestive system and maintain stable blood sugar. When combined with chia seeds, this dish also helps supplement fiber and omega-3, which helps slow down the absorption of sugar into the blood.
Probiotics in yogurt help improve insulin sensitivity and control blood sugar more effectively.
Eat 1 cup of unsweetened Greek yogurt (about 150g) with 1 tablespoon of chia seeds per day.
You can add a little cinnamon or berry to enhance the flavor without increasing blood sugar.
Almonds and walnuts
Almonds and walnuts are rich in healthy fats, protein and fiber, which help reduce cravings and control blood sugar levels.
A study in the Journal of Nutrition & Metabolism showed that people who consume nuts such as almonds and walnuts have more stable blood sugar levels than those who do not.
You should eat 10 - 12 almonds or 5 - 7 walnuts per day.
Combine with unsweetened nut milk to create a nutritious snack.
Boiled eggs
Eggs are a source of high-quality protein and healthy fats, helping to maintain a feeling of fullness for a long time without increasing blood sugar.
You can eat 1 - 2 boiled eggs for snacks, you can add a little pepper salt to enhance the flavor.
Combine with green vegetables or butter to add more fiber and healthy fats.
Whole wheat butter and banh mi
Avocado is rich in monounsaturated fats, which help maintain stable blood sugar, while whole wheat bran contains soluble fiber, which helps slow down the absorption of glucose into the blood.
According to the American Heart Association (AHA), a diet rich in healthy fats from avocados can help control blood sugar and reduce the risk of insulin resistance.
How to use: Eat 1⁄2 mashed avocado with a slice of whole-wheat banh mi.
You can add a little flaxseed or pumpkin seeds to increase nutrition.
Peanut butter diced celery
Celery is low in calories, high in fiber and has a very low glycemic index, helping to maintain stable blood sugar levels. When combined with unsweetened peanut butter, this dish becomes a perfect choice for a healthy snack.
Cut the celery into pieces, season with 1 tablespoon unsweetened peanut butter.
Can be replaced with almond butter to enhance the flavor.
Berries (strawberries, blueberries, raspberries) with low-fat cheese
Berries are rich in antioxidants, fiber and vitamin C, which help improve insulin sensitivity and reduce the risk of hyperglycemia. When combined with low-fat cheese, this dish helps provide protein without affecting blood sugar levels.
How to use: Eat 1⁄2 cup of berries with 30g low-fat cheese.
You can sprinkle a little flaxseed to increase the amount of fiber.
