6 Healthy and Filling Snacks to Control Your Blood Sugar

People with diabetes or prediabetes need to be careful with their dietary choices.  

The foods you choose to eat will have a considerable impact on your ability to achieve and maintain healthy blood sugar levels. 

Here are six healthy and filling foods that control blood sugar and promote good health:

1. Pumpkin

Pumpkin is a healthy, nutritious, and delicious food for controlling blood sugar. The brightly colored fruit is packed with dietary fiber and polysaccharides that digest more slowly and lead to a more gradual rise in blood glucose. 

Pumpkin seeds are also a great option because they are rich in healthy fats and high-quality protein that slow down the digestive process and contribute to satiety. 

2. Beans

Beans contain essential nutrients that promote good health: vitamins, minerals, and protein. In addition, beans are rich in soluble fiber and starchy carbs that digest more slowly and can contribute to a better blood glucose response after eating. 

What’s great about beans is that you can enjoy them in many ways and add them to numerous dishes. 

3. Berries

You hardly need a reason to eat more berries, but here is one:  

Regular berry consumption can have a favorable impact on blood sugar levels while also helping you satisfy your sweet tooth.  

Among the many foods that control blood sugar, berries are an excellent choice because they are jam-packed with fiber, vitamins, minerals, and antioxidants that support good health and promote a healthy blood sugar response after eating. 

Some research even suggests that regular berry consumption can improve the insulin response after eating in people with prediabetes. 

healthy snacks like granola mix, blueberries, kale, and eggs

4. Nuts 

Nuts are a healthy and filling snack that supplies your body with high-quality protein, heart-healthy fats, complex carbohydrates, and fiber.  

It takes longer for your body to digest nuts, allowing a more gradual rise in blood sugar levels.  

Additionally, nuts are highly satiating, and research links them to sustained weight loss, which can further promote good health and reduce the risk of diabetes. 

5. Citrus Fruits

Citrus fruits like oranges and grapefruits are great on many fronts. Most notably, many of these fruits are sweet, but their glycemic index is low because consumption doesn’t impact blood sugar levels significantly. 

Further, citrus fruits contain naringenin and other flavonoids with anti-diabetic properties.  

Some research also suggests that regular citrus fruit consumption can improve insulin sensitivity and reduce the risk of type 2 diabetes. 

6. Eggs 

Eggs have gotten their fair share of criticism. One of the most common arguments against egg consumption is that it could increase cholesterol levels, putting people at risk of cardiovascular disease. 

Fortunately, as research grows, we now understand that eggs are not the Boogeyman they’ve been suggested to be. In fact, eggs appear to be one of the healthiest foods we can eat for weight loss and general health.  

Some research suggests that eating a single egg daily can reduce fasting blood sugar and promote insulin sensitivity in overweight and obese people.  

Plus, eggs are highly satiating and make it easier to control food intake, which could lead to weight loss and further reduce the risk of type 2 diabetes. 


There are many foods that control blood sugar.  

We hope our list has given you some great ideas for snacks you can start eating to feel fuller and improve your health.