The British Heart Foundation (BHF) states that normal blood sugar levels are below 100 mg/dL (5.6 mmol/L) when fasting and below 140 mg/dL (7.8 mmol/L) after meals. Abnormal fluctuations in blood sugar can cause symptoms such as thirst, frequent urination, blurred vision, intense hunger, or trembling. Choosing appropriate snacks can prevent sudden blood sugar spikes.

Walnuts

According to Very Well Health, walnuts help manage blood sugar due to their unsaturated fats, fiber, protein, and antioxidant compounds. These nutrients slow sugar absorption after meals, improve insulin sensitivity, and reduce the risk of sudden blood sugar increases.

Walnuts can also support weight management and reduce inflammation, factors linked to type 2 diabetes risk. For optimal benefits, combine walnuts with a balanced diet and healthy lifestyle.

Walnuts are a suitable snack for those needing blood sugar control. *Photo: Bao Bao*

Yogurt with strawberries

Unsweetened yogurt provides protein, which slows the digestion and absorption of carbohydrates, thereby limiting rapid blood sugar increases after meals. Strawberries, rich in fiber, vitamin C, and antioxidants, also help slow sugar absorption into the bloodstream, supporting metabolic health.

The combination of protein from yogurt and fiber from strawberries also promotes satiety, reduces snacking, and aids in weight management.

Apples

Apples have a low glycemic index, helping manage blood sugar due to their fiber content, especially pectin. This fruit is also rich in antioxidants like flavonoids and polyphenols, which can improve insulin sensitivity and protect cells from oxidative stress damage.

Almonds

Almonds are rich in unsaturated fats, protein, and fiber, which help slow the absorption of sugar from food. Almonds also contain magnesium, a mineral crucial for insulin function and sugar metabolism in the body, according to the Times of India.

Chia seeds

With their high soluble fiber content, chia seeds support blood sugar control. When mixed with water, the fiber in chia seeds forms a gel, slowing the digestion and absorption of carbohydrates, thereby limiting blood sugar spikes.

Beyond fiber, chia seeds also provide plant-based protein, omega-3 fatty acids, and antioxidants, which help reduce inflammation. You can add chia seeds to yogurt, smoothies, oatmeal, or soak them in water for daily consumption.

By Le Nguyen (compiled)