- Our expert-recommended snack pick is Target’s Good & Gather’s Unsalted Raw Mixed Nuts.
- They are packed with healthy fats, fiber, protein and inflammatory-fighting antioxidants.
- Enjoy a serving of this snack each day to feel full and satisfied.
If you’ve ever walked into Target to buy one item but ended up leaving with more than you intended, you are not alone. Target seems to have this effect on many of us. Not to mention, their grocery aisles are filled with an assortment of delicious ready-to-eat snacks that are hard to resist.
But for the 39 million Americans with diabetes and 98 million with prediabetes, navigating the food aisles in search of a blood-sugar-friendly snack is not always an easy task. That is why we strolled down the aisles for you to bring you the No. 1 dietitian-approved snack to buy at Target for better blood sugar levels.
With 150 calories, 0 grams of added sugar, 2 grams of fiber, 5 grams of protein and 11 grams of healthy fat, the best diabetes-friendly snack is none other than Good & Gather’s Unsalted Raw Mixed Nuts! This Target-brand nut mix contains a perfectly portioned array of almonds, cashews, walnuts, hazelnuts and pistachios that you can easily grab on the go.
As a deliciously crunchy and satisfying snack, it not only meets blood-sugar-friendly criteria, but each nut also imparts several impressive health benefits. Here’s what you need to know about how this snack can impact your blood sugar levels.
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May Reduce Fasting Blood Sugar Levels
Pistachios are a diabetes-friendly star ingredient in Good & Gather’s Unsalted Raw Mixed Nuts. With their light green flesh and distinctively irresistible flavor, pistachios have been found to reduce fasting blood glucose levels in individuals at risk for cardiovascular disease.
In addition, pistachios contain high levels of antioxidants, which the researchers believe help reduce the oxidative stress associated with the onset of insulin resistance. Insulin resistance occurs when your cells don’t consistently respond to insulin, and you have difficulty moving glucose from your blood into your cells.
Pistachios are also a source of complete protein. Protein is an incredible macronutrient that plays a pivotal role in diabetes management. Protein can activate hormones called incretins that stimulate insulin secretion from the pancreas and slow gastric (stomach) emptying to reduce blood sugar levels following a meal. Therefore, protein is a key nutrient to include in a diabetes-appropriate snack. Along with pistachios, walnuts, almonds and hazelnuts have also been shown to reduce fasting blood glucose levels.
May Lower Postprandial Blood Sugar Levels
Postprandial blood sugar is the amount of glucose or sugar in your blood after you eat a meal or snack. Research has shown that consuming a variety of nuts—including pistachios and almonds—may lower your postprandial blood sugar levels. Nuts can produce this effect because they contain low amounts of carbohydrates and good amounts of fiber. Therefore, they help reduce post-meal blood sugar levels.
Fiber is a type of carbohydrate found in whole plant foods that is resistant to digestion and absorption in the human small intestine. Therefore, it passes through the body undigested without causing a spike in blood glucose. Instead, it helps to manage blood sugar levels by slowing the absorption of sugar. Most adults should aim to slowly increase their dietary fiber intake to 25 to 38 grams daily. Munching on fiber-rich snacks is an excellent way to meet the recommended daily amount. When consumed with foods high in carbohydrates, they help reduce the glucose response following meal consumption.
May Decrease Hemoglobin A1C
Recognized as the most consumed tree nut worldwide, almonds, in particular, can significantly benefit those with type 2 diabetes. In one study, almond consumption effectively lowered glycated hemoglobin (HbA1c, commonly called A1C), a marker of blood glucose control over three months.
In addition, the study noted that those with type 2 diabetes who regularly enjoyed almonds were found to have a lower body mass index (BMI) than those who did not consume them. The researchers reported that these effects may be due to the high levels of fiber, healthy fats and beneficial plant compounds in almonds.
Along with fiber and protein, healthy fats also help stabilize blood sugar. When fat and protein are consumed before ingesting carbohydrates, they may improve post-meal blood glucose levels. Fat and protein also help to manage appetite, keeping you feeling more satisfied and fuller for longer.
Of the different types of fats, it is recommended to consume monounsaturated and polyunsaturated fats, found in avocado, olive oil, nuts, seeds and fish, while limiting saturated and trans fats, found in animal products and processed foods. While trans fats have been banned from foods in the United States, you might still find some slight traces.
BMI is a measure that’s often used in health care to determine a person’s body weight category (such as underweight, overweight or obese) and, therefore, chronic disease risk. However, it has limitations and does not account for individual factors that influence one’s health status, such as body composition, ethnicity, race, sex and age. This is why it shouldn’t be used as a comprehensive measure of someone’s health and can be a source of body size stigma and bias.
Our Expert Take
Living with diabetes doesn’t mean you have to give up snacking. In fact, snacks are a great way to obtain nutrients that may help lower your blood sugar levels. Teeming with fiber, protein and healthy fats, Good & Gather’s Unsalted Raw Mixed Nuts make a perfect snack for a diabetes-appropriate diet. Not only does this snack contain various nuts that will keep you full and satisfied, but it may also provide several health benefits.
From decreased A1C to reduced fasting and postprandial blood sugar levels, this winning assortment of nuts can help to tame blood sugar spikes. In addition, limiting your daily added sugar intake to no more than 25 grams for women and 36 grams for men is important. Ideally, you want to reach for snacks that contain minimal to no added sugar, like these mixed nuts.
