A Dietitian Suggests the Best High-Protein Snack for Lower Blood Sugar
How to Prepare Burrata with Zucchini Salad
- For improved blood sugar, edamame with Aleppo pepper is the best high-protein snack.
- It tastes great, has a high protein and fiber content, and is low in saturated fat.
- For a less spicy option, use nutritional yeast or garlic powder in place of the Aleppo pepper.
When you have diabetes, keeping a few basic, high-protein snacks on hand can help you keep your blood sugar levels steady. Snacking is also an essential method of giving your body energy and nourishment. By delaying the absorption of glucose into the bloodstream and extending feelings of fullness, high-protein snacks can help prevent blood sugar spikes. So what should one eat? Edamame with aleppo pepper is one of the best high-protein snacks for better blood sugar control.
"Toby Smithson, M.S., RDN, CDCES, states that edamame is a plant-based protein that can be incorporated into a number of the suggested eating patterns for diabetes management, including vegetarian, vegan, low-carb, Mediterranean, or DASH (Dietary Approaches to Stop Hypertension)." Learn more about the benefits of this snack for blood sugar levels and how to choose a blood sugar-friendly snack by reading on.
The Benefits of Edamame with Aleppo Pepper for Blood Sugar Management
Edamame with Aleppo Pepper is a tasty and simple dish that has many health benefits for controlling blood sugar levels.
Rich in Plant-Based Protein
There are eight grams of satisfying protein in one serving (½ cup) of edamame. Because it is high in fiber, low in carbohydrates, and helps maintain stable blood sugar levels, edamame is a nutrient-dense, plant-based protein that is particularly beneficial for diabetics. Additionally, it offers each of the nine essential amino acids, according to Caroline Thomason, RD, CDCES.
Great Fiber Source
With 4 grams per ½ cup, this snack is a great source of fiber in addition to protein. You will get more than 21% of your daily fiber requirements if you double your portion to a 1-cup serving. Because it may slow the breakdown of carbohydrates, increase insulin sensitivity, and decrease insulin resistance, fiber is crucial for blood sugar regulation. Additionally, individuals with diabetes who regularly consume enough dietary fiber have a lower all-cause mortality rate..1
Low in Sodium and Fat
Edamame is low in sodium and fat, two nutrients that can cause insulin resistance and have an effect on heart health. In addition to adding flavor and color, the Aleppo pepper lessens the need for salt, which may help lower blood pressure. This is especially beneficial because individuals with diabetes are more likely to experience high blood pressure, which is a significant risk factor for heart disease..2
Where Isoflavones Come From
According to Lorena Akerman, M.S., RD, CDN, CDCES, "edamame also contains isoflavones, a plant compound that may help improve insulin resistance and reduce inflammation." Although more studies are required to fully understand edamame, one review found that regular consumption of soy was linked to a lower risk of cardiovascular disease and type 2 diabetes..34.
Simple, handy, transportable, and delectable
Edamame pods are readily reheated in a steamer or microwave and are available in the frozen foods section. Just season with Aleppo pepper and eat your thawed edamame, or portion into individual containers for convenient weekday snacking. Akerman continues, "Edamame with Aleppo Pepper is a simple, flavorful snack that can help keep blood glucose within range."
How to Pick a Snack to Improve Blood Sugar
Select snacks that contain fiber, protein, complex carbs, and good fats. Akerman advises limiting processed foods, particularly those that contain more than five grams of added sugar. Smithson concurs, adding that "snacks containing a quality carbohydrate and protein or healthy fat will slow down the absorption of the carbohydrate and keep blood glucose levels from rising above target range." When selecting a snack to promote improved blood sugar, keep the following in mind:
- Complex Carbohydrates: Whole grains, legumes, and vegetables are good sources of complex carbohydrates, as opposed to refined ones. Usually, these foods have more fiber and other vital nutrients.
- Plant-Based Protein: For blood sugar control, it is advised to increase intake of plant-based protein sources, such as beans and tofu, as part of a more varied diet..5 Generally speaking, these protein sources are high in fiber and low in saturated fat.
- Monounsaturated fats and omega-3 fatty acids are examples of healthy fats that have been associated with lower cholesterol and a lower risk of heart disease..67. Additionally, good fats can aid in delaying the bloodstream's absorption of sugar.
- Limit Added Sugars: Sugar-filled foods and drinks, like soda, baked goods, and desserts, can cause blood sugar levels to rise quickly. Furthermore, a lot of these foods are heavy in calories and saturated fat, which raises your risk of heart disease, obesity, and other issues..8
Try This Diabetes Meal Plan
Our Professional Opinion
Give priority to foods high in fiber, protein, and healthy fats to help improve blood sugar regulation. These three nutrients can lower blood sugar spikes and improve overall health. It goes without saying that choosing snacks that you like to eat and that are easy to make is also very important. Edamame with Aleppo pepper is a perfect combination. Do you dislike spicy food? Use a different sodium-free seasoning, like nutritional yeast or garlic powder, in place of the Aleppo pepper.