Recommended High-Protein Snack by Dietitians to Lower Blood Sugar
The recipe for Crispy Chickpeas with Everything Bagel.
Edamame with Aleppo pepper is the finest high-protein snack for controlling blood sugar.
It's low in saturated fat, high in protein and fiber, and tastes delicious.
To make it spice-free, replace the Aleppo pepper with garlic powder or nutritional yeast.
When you have diabetes, keeping a few high-protein snacks on hand will help you maintain stable blood sugar levels. Snacking is also a fantastic strategy to provide your body with energy and nutrients. In addition to keeping you fuller for longer, high-protein snacks can help reduce glucose absorption in your system, lowering blood sugar levels. So what should you eat? Edamame with Aleppo pepper is an excellent high-protein snack for controlling blood sugar.
"Edamame is a plant-based protein that can be included in several of the recommended eating patterns for diabetes management: vegetarian, vegan, low carb, Mediterranean, or DASH (Dietary Approaches to Stop Hypertension)," says Toby Smithson, R.D., M.S. Continue reading to learn why this item is beneficial to your blood sugar and how to select a blood sugar-friendly snack.
Why Edamame with Aleppo Pepper Is Great for Blood Sugar Management
Edamame with Aleppo Pepper is tasty and simple to cook, and it has considerable blood sugar control benefits.
High in plant-based protein.
Each serving (½ cup) includes 8 grams of satisfying protein. "Edamame is a nutrient-dense, plant-based protein that is especially good for diabetics since it is low in carbs, high in fiber, and helps to keep blood sugar levels steady. Furthermore, it provides all nine essential amino acids," says Caroline Thomason, RD, CDCES.
An excellent source of fiber.
This snack is packed with protein and fiber, with 4 grams every ½ cup. When you double your serving size to one cup, you will meet more than 21% of your daily fiber requirements. Fiber is important for blood sugar management because it reduces insulin resistance, increases insulin sensitivity, and slows carbohydrate digestion. Furthermore, regular consumption of sufficient dietary fiber is associated with a lower all-cause mortality in diabetes. 1
Low in fat and sodium.
Edamame contains little fat and salt, both of which can have an influence on heart health and cause insulin resistance. The Aleppo pepper provides taste and color while reducing the need for salt, which may help avoid high blood pressure. This is especially useful since people with diabetes are more likely to develop high blood pressure, which is a major risk factor for heart disease. 2
Source of isoflavones
"Edamame also contains isoflavones, a plant compound that may help improve insulin resistance and reduce inflammation," explains Lorena Akerman, M.S., RD, CDN, CDCES. While additional study is needed on edamame, one evaluation discovered that frequent soy consumption was linked to a lower risk of type 2 diabetes and cardiovascular disease. 34
Easy, convenient, portable, and delicious.
Edamame pods may be obtained in the frozen food section and warmed easily in the microwave or steamer. Once your edamame has thawed, just sprinkle with Aleppo pepper and serve—or separate into individual containers for convenient snacking throughout the week. "Edamame with Aleppo Pepper is an easy snack with bold flavors that can help keep blood glucose within range," Akerman says.
How to Choose a Snack to Improve Blood Sugar Levels
"Choose snacks that contain complex carbs, protein, fiber, and healthy fats. Akerman suggests limiting processed foods, particularly those with more than 5 grams of added sugar. Smithson concurs: "Snacks with protein or healthy fat and a quality carbohydrate will slow down the absorption of the carbohydrate and keep blood glucose levels from rising above the target range." When selecting a snack to support improved blood sugar, consider the following:
Complex carbs: When feasible, choose complex carbs over refined ones, such as whole grains, legumes, and vegetables. These meals often include more fiber and other critical elements.
Plant-Based Protein: Consuming more plant-based protein sources, such as beans and tofu, as part of a varied dietary pattern, is recommended for blood sugar management. 5 These protein sources are usually low in saturated fat and contain fiber.
Healthy fats, such as monounsaturated fats and omega-3 fatty acids, have been associated with improved cholesterol levels and a lower risk of heart disease. 67 Furthermore, good fats can aid in decreasing the absorption of sugar into the circulation.
Limit Added Sugars: Foods and beverages containing added sugar, such as soda, baked goods, and sweets, can quickly raise blood sugar levels. Furthermore, many of these meals are heavy in calories and saturated fat, thereby increasing your risk of obesity, heart disease, and other issues. 8
Diabetes Meal Plan to Try
Our Expert's Take
Prioritize meals high in fiber, protein, and healthy fats to help regulate blood sugar levels. This vitamin trio reduces blood sugar spikes and can improve general health. Of course, it's crucial to select snacks that are simple to make and that you love eating. Edamame with Aleppo pepper ticks all the appropriate boxes. Not a lover of spicy cuisine? Replace the Aleppo pepper with another sodium-free flavor, such as garlic powder or nutritional yeast.