Almond seeds
Almonds are a source of unsaturated fats, plant proteins and soluble fiber, three important factors that help slow down the absorption of glucose after eating.
According to a study published in the Journal of Nutrition and Metabolism, eating about 28g of almonds before meals helps reduce blood sugar after eating up to 30% in people with type 2 diabetes.
In addition, almonds also help reduce hunger and support weight maintenance, a key factor in long-term blood sugar control.
unsweetened Greek yogurt
Greek yogurt is rich in probiotics, protein and calcium, which help improve digestive function and stabilize blood sugar levels. According to research from the British Journal of Nutrition, people who consume 150g of Greek yogurt per day have a significant decrease in HbA1c levels after 12 weeks.
Choosing sugar-free and low-fat varieties will bring optimal results, which can be combined with a few slices of fruit with a low GI such as blueberries or strawberries.
Boiled eggs
Eggs are a rich and carbohydrate-free food, so they do not increase blood sugar after eating.
Adding boiled eggs as a mid-day snack can help stabilize blood sugar within 2-3 hours.
Eggs also contain choline and lutein, two important substances that support cardiovascular health and eyesight, which are common complications in people with diabetes.
Steamed or boiled vegetables
Lightly boiled vegetables are low in calories but rich in fiber and water, which help slow down the absorption of glucose and support bowel movements.
People who increase their daily intake of steamed vegetables have more stable blood glucose levels and improved their gut inflammation index. A small bowl of steamed vegetables with a little olive oil is a healthy snack that helps prolong the feeling of fullness and maintain energy.
Seeds soaked in nut milk
Chia seeds are rich in soluble fiber, omega-3 fatty acids and vegetable protein. When soaked in unsweetened nut milk, they form a gel, which helps prolong digestion and prevent sudden spikes in blood sugar.
Using 15g of chia seeds per day helps reduce blood sugar after eating and improve insulin sensitivity in people with prediabetes.
This is an easy-to-prepare snack that can be combined with cinnamon and spices to effectively support glucose metabolism.
Notes when using snacks to control blood sugar:
Prioritize foods that are less processed, without added sugar or preservatives.
Eat the right amount and at the right time: In the mid-morning or afternoon, do not eat close to bedtime.
Check blood sugar regularly to monitor the effectiveness of adjustment through food.
