The #1 High-Protein Snack for Better Blood Sugar

When you have diabetes, having a few go-to, high-protein snacks on hand goes a long way in helping keep your blood sugar levels stable. Snacking is also an important opportunity to give your body energy and nutrition. Besides keeping you full longer, high-protein snacks can help slow the absorption of glucose into your bloodstream, minimizing spikes in blood sugar. So what should you eat? Edamame with Aleppo Pepper is one of the best high-protein snacks for better 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, M.S., RDN, CDCES. Read on to learn more about why this snack is good for blood sugar, as well as tips for choosing a blood sugar-friendly snack.

Why Edamame with Aleppo Pepper is Great for Managing Your Blood Sugar 

Delicious and easy to make, Edamame with Aleppo Pepper offers numerous benefits for managing blood sugar levels. 

High in Plant-Based Protein

One serving (½ cup) provides 8 grams of filling protein. “Edamame is a nutrient-dense, plant-based protein that is especially great for people with diabetes because it is lower in carbs, high in fiber and helps keep blood sugar levels stable. Plus, it provides all nine essential amino acids,” says Caroline Thomason, RD, CDCES.

Excellent Source of Fiber

In addition to protein, this snack is also an excellent source of fiber, providing 4 grams per ½ cup. Double your portion to a one-cup serving, and you’ll receive more than 21% of your daily fiber needs. Fiber is important for blood sugar management, as it may reduce insulin resistance, improve insulin sensitivity and slow the digestion of carbohydrates. What’s more, regular intake of adequate dietary fiber is associated with lower all-cause mortality in people with diabetes.

Low in Fat and Sodium

Edamame is low in fat and sodium—two nutrients that can impact heart health and drive insulin resistance. The Aleppo pepper adds flavor and color and reduces the need to add salt, which may be beneficial for preventing high blood pressure. This is particularly helpful as people with diabetes are at an increased risk of developing high blood pressure—an important risk factor for heart disease.

Source of Isoflavones

“Edamame also contains isoflavones, a plant compound that may help improve insulin resistance and reduce inflammation,” says Lorena Akerman, M.S., RD, CDN, CDCES. While more research is needed on edamame specifically, one review found that regular soy intake was associated with a reduced risk of type 2 diabetes and cardiovascular disease.

Easy, Convenient, Portable and Delicious

Edamame pods can be found in the frozen foods aisle and quickly reheated in the microwave or steamer. Once your edamame is thawed, simply sprinkle with Aleppo pepper and enjoy—or portion into individual containers for easy snacking throughout the week. “Edamame with Aleppo Pepper is an easy snack with bold flavors that can help keep blood glucose within range,” Akerman adds. 

How to Choose a Snack for Better Blood Sugar Levels

“Choose snacks with complex carbohydrates, protein, fiber and healthy fats. Try to limit processed foods- especially foods with more than 5 grams of added sugars,” recommends Akerman. Smithson agrees, adding, “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 target range.” Here are things to look for when choosing a snack to support better blood sugar: 

• Complex Carbohydrates: When possible, opt for complex carbohydrates (rather than refined), like whole grains, legumes and vegetables. These foods are typically higher in fiber and other essential nutrients.
• Plant-Based Protein: Eating more plant-based protein sources, like beans and tofu, as part of an overall diverse eating pattern, is encouraged for blood sugar management. These protein sources are typically low in saturated fat and contain fiber. 
• Healthy Fats: Healthy fats, including monounsaturated fats and omega-3 fatty acids, have been linked with benefits for cholesterol levels and reducing the risk of heart disease. Plus, healthy fats can also help slow the digestion of sugar into the bloodstream. 
• Limit Added Sugars: Foods and beverages with added sugar, such as soda, baked goods and desserts, can rapidly increase blood sugar levels. Plus, many of these foods are high in calories and saturated fat and may increase your risk of obesity, heart disease and other complications.

Our Expert Take

To support better blood sugar management, prioritize foods that contain fiber, protein and healthy fats. This nutrient trio helps minimize spikes in blood sugar levels and can support overall health. Of course, it’s also important to choose snacks that are easy to prepare and that you enjoy eating. Edamame with Aleppo Pepper checks all the right boxes. Not a fan of spicy food? Swap the Aleppo pepper for another sodium-free seasoning, such as garlic powder or nutritional yeast.