Your body usually manages your blood sugar levels by producing insulin, which allows your cells to use the circulating sugar in your blood. However, multiple factors can impair blood sugar management and lead to hyperglycemia (high blood sugar).
Blood sugar management is especially important for people with diabetes, as the condition may lead to limb and life threatening complications.
Spreading your meals and snacks throughout the day may help you avoid high and low blood sugar levels. Snacking between meals may also reduceTrusted Source your risk of type 2 diabetes.
Smaller, more frequent meals throughout the day could improveTrusted Source insulin sensitivity and lower blood sugar levels. In addition, eating smaller meals and healthy snacks throughout the day may lower HbA1c readings, indicating improvements in blood sugar levels over the previous 3 months.
Nuts
A small handful of them — about 1.5 ounces — can pack a big nutritional punch with a low carb count. Toss back almonds, hazelnuts, walnuts, macadamia nuts, cashews, pistachios, or peanuts for a high-fiber snack full of healthy fats. (Just be sure to hold the salt!)
Cheese
Low-fat types like cottage cheese, ricotta cheese, or mozzarella are high-protein choices that help keep your blood sugar in check. Enjoy a quarter-cup of cottage cheese with a half-cup of fruit, a piece of low-fat string cheese, or ricotta spread on whole-grain crackers.
Hummus
Yes, it has carbs, but your body digests them slowly. That means they aren’t absorbed as quickly as other carbs and won’t spike your blood sugar. The chickpeas in hummus give it lots of fiber and protein to fill you up. Use a third of a cup as a dip for veggies or to spread on whole-grain crackers.
Eggs
A scrambled egg white is good for a quick protein fix at home. Or hard-boil a few to keep in the fridge as on-the-go snacks.
Yogurt
Mix some fresh fruit into plain low-fat yogurt for a sweet treat that’s light on carbs and a great pre-workout snack. Or if you have a savory tooth, stir in soup mix and use as a dip for veggies or low-salt pretzels.
Popcorn
Put 3 cups of the air-popped kind into a sandwich bag as a grab-and-go option that doesn’t overload on carbs. With a dash of salt, it’s the perfect savory crunch for an afternoon pick-me-up.
Avocado
It’s yummy as-is, but you can also spruce it up for a kick. Mash three avocados, add some salsa, cilantro, and a little lime juice, and voila: guacamole. Keep your serving size to a quarter-cup for a snack that has less than 20 grams of carbs.
Tuna
Half a cup of it paired with four soda crackers is a tasty snack that won’t break the blood sugar bank.
Drink water
Drinking enough water could help you keep your blood sugar levels within healthy ranges. In addition to preventing dehydration, it helps your kidneys flush out excess sugar through urine.
One 2021 reviewTrusted Source of observational studies found that people who drank more water had a lower risk of developing high blood sugar levels.
Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk.
Keep in mind that water and other zero-calorie drinks are better for hydration. Avoiding sugar-sweetened options is ideal, as these can raise blood glucose, drive unwanted weight gain, and increaseTrusted Source diabetes risk.
Track your blood sugar levels
Monitoring blood glucose levels can help you better manageTrusted Source them. You can do so at home using a portable blood glucose meter, known as a glucometer. You can discuss this option with a doctor.
Keeping track lets you determine whether to adjust your meals or medications. It also helps you learn how your body reacts to certain foods.
Try measuring your daily levels and keeping track of the numbers in a log.
Credit: webmd.com
