- Stable blood sugar is important for a steady supply of energy.
- Snacks with fiber, protein and healthy fats are a good choice for blood sugar management.
- Pistachios meet the criteria as a blood-sugar-friendly snack, and they’re great on the go.
If you have diabetes, pre-diabetes or simply strive to keep balanced blood sugar for steady energy, Costco can be a great place to find nutritious snacks. But the expansive aisles can feel daunting to wade through, so we asked Frances Largeman-Roth, RDN, a registered dietitian and nutrition author, her top snack pick for better blood sugar management. Her answer: pistachios.
Why Pistachios Are The Best Snack for Lower Blood Sugar
Specifically, Largeman-Roth loves Wonderful Pistachios, which come in 24-packs and feature eight single-serving 0.75-ounce packs of three different flavors:
- Chili Roasted
- Roasted and Salted
- Sea Salt and Vinegar (Largeman-Roth’s personal favorite, which she says “any salt-and-vinegar chip fan will adore.”)
Another reason these are Largeman-Roth’s top pick is that the snack-size packets make portion control easy. “You can enjoy an entire package of these pistachios,” says Largeman-Roth. “One bag of Wonderful pistachios provides 5 grams of plant protein, 10 grams of heart-healthy fat and less than 1 gram of added sugar.”
While it may seem like an exaggeration that one specific snack can lower blood sugar, it’s actually possible, says Largeman-Roth, pointing out that pistachios are a nut that falls very low on the glycemic index, plus they’re rich in antioxidants and healthy fats.
Research backs this pick up, too. For instance, a meta-analysis of six randomized controlled trials found that eating about 2 ounces of pistachio nuts daily for at least three months was associated with lower fasting blood glucose levels and improved insulin function in people with type 2 diabetes, prediabetes and metabolic syndrome.
Another study found that compared to the control group, participants who ate 1 ounce of pistachios before breakfast and 1 ounce before dinner for 12 weeks showed significant improvements in HbA1c (average blood sugar over 3 months) and cardiometabolic measures, like triglycerides and abdominal fat.
Other Ways to Enjoy Pistachios
Sure, pistachios are amazing straight from the pouch, but if you’re looking for other tasty ways to enjoy them, they make a great coating for fish and chicken such as Air-Fryer Pistachio-Crusted Sea Bass or Pistachio-Crusted Chicken with Warm Barley Salad. For other snacks-on-the-go that include pistachios, make a batch of Cherry-Cocoa-Pistachio Energy Balls or Cranberry-Pistachio Energy Balls.
What to Look for in a Blood-Sugar-Friendly Snack
In addition to eating well-rounded, blood-sugar-stabilizing meals, snacks can help you stay off the sugar roller coaster between breakfast, lunch and dinner—when you may be far from your refrigerator or freezer.
When choosing a snack, aim for a balance of nutrients. That means that snacks should contain a combination of protein, healthy fat and carbohydrates, says Largeman-Roth. “This trio helps to stabilize blood sugar, which is beneficial not just for people with diabetes or pre-diabetes, but for all of us,” explains Largeman-Roth.
According to Largeman-Roth, the best blood-sugar-friendly snacks have:
- Low or no added sugar: “Some people think you can’t have any added sugar without your blood glucose spiking, but if the snack has the requisite amount of fiber and protein, up to 5 grams of added sugar shouldn’t set you off course,” says Largeman-Roth.
- At least 2 to 3 grams of fiber per serving: In addition to other health benefits of fiber, such as improved gut health and lower risk for certain cancers, fiber helps increase satiety, can aid in blood sugar control and, when consumed at adequate levels over time, reduces the risk for type 2 diabetes.
- At least 5 grams of protein: Protein takes a while to digest and doesn’t cause spikes in blood sugar unless it’s paired with high amounts of added sugar, according to Largeman-Roth.
- About 5 to 10 grams of fat: Fat slows down the digestive process, causing a slower and steadier rise in blood glucose.
Largeman-Roth awards bonus points if snacks can be enjoyed on the go, so they’re readily available. “If you can’t take it with you when you’re feeling low in energy, it’s not really a great snack for balancing blood sugar,” says Largeman-Roth.
Our Expert Take
Next time you’re at Costco, toss a package of the single-serving Wonderful Pistachios into your cart. Pistachios are an ideal vehicle for a balanced energy boost that also delivers important nutrients like potassium and vitamin B6.
“Not everyone feels the need to snack in order to feel energetic during the day, but many of us do,” says Largeman-Roth. “Having a balanced snack between meals can help keep blood sugar steady and also provide vital nutrients to help make your overall diet well-rounded.”
Frequently Asked Questions
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Is blood sugar only important for those with diabetes or pre-diabetes?
You don’t need to have diabetes to focus on maintaining balanced blood sugar levels. Eating snacks that help stabilize blood sugar is relevant for everyone to provide a steady supply of energy throughout the day, without dips and peaks.
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I do not like pistachios. What other nuts are good for blood sugar?
All nuts may provide benefits for keeping blood sugar steady, as they all contain a mix of carbs, protein and healthy fats. Try to choose nuts with little or no added sugar, as this may defeat the purpose of them helping to stabilize blood sugar.
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How do I incorporate pistachios into my day?
Pistachios can be eaten as is or used in recipes to coat fish and chicken or in energy bites. You could also toss them into yogurt, granola or oatmeal.
