Carly St. Laurent Boujour, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics, is looking for ways to control blood sugar and create a longer feeling of fullness. She and three other specialists have introduced combinations that can help improve people's health.
Fruit and Cashews
Carly St. Laurent Boujour introduces one of her favorite snacks as grapes with cashews. This combination, due to the sweetness of grapes and the salty flavor of cashews, is not only delicious but also increases the feeling of fullness. Cashews contain healthy fats, protein, and fiber, which can slow down the digestion process and prevent sudden spikes in blood sugar. Additionally, a serving of cashews provides about 18% of the daily magnesium requirement, a substance that facilitates improved insulin sensitivity and blood sugar regulation.
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Strawberries and Cottage Cheese
Susan Fisher, a nutritionist, introduces the combination of strawberries and cottage cheese as a nutritious snack. Strawberries, which have a relatively low glycemic index, along with cottage cheese that provides high protein with low carbohydrates, make a suitable combination for blood sugar control. This combination can create a greater feeling of fullness and lead to better blood sugar regulation. Fresh or frozen strawberries and cottage cheese or plain Greek yogurt can also be used as alternatives.
Apples and Nuts
Simon Harounian, a nutritionist, considers one of his favorite snacks to be apples with nuts such as almonds or walnuts. Apples contain fiber and natural carbohydrates, and combining them with nuts adds more protein and healthy fats to the mix. This combination helps slow down the absorption of sugar from the apple and can prolong the feeling of fullness. For a flavor change, adding a bit of cinnamon to the apple or using unsweetened almond butter is suggested.
Figs and Cheese
Regina Windsor, a nutritionist, combines fresh figs with cheese and suggests consuming two medium figs along with about 28 grams of cheese. This combination can reduce the speed of sugar absorption and, compared to eating figs alone, helps in gradually increasing blood sugar levels. Additionally, if strong or aged cheeses are not preferred, figs can be consumed with cheeses like aged Gouda or Fontina.
Nutrition experts emphasize that fruit alone is not unhealthy, but adding a source of protein, healthy fat, or fiber can create a more balanced snack and reduce the likelihood of rapid blood sugar spikes. Combinations like fruit and nuts, fruit and Greek yogurt, or fruit and cheese not only create more fullness but also provide a simple way to balance snacks.
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