The Surprising Snack Dietitians Say Helps Steady Your Blood Sugar

Snacks help bridge the gap between meals, but when blood sugar stability is your goal, you may feel restricted as to what you can snack on. You may think you have to avoid sweet snacks, but that’s not always the case. Experts suggest satisfying your sweet tooth with these Dark Chocolate Cashew Clusters. That’s right—this chocolaty snack offers a decadent flavor while being blood sugar–friendly. The clusters have a solid balance of macronutrients, magnesium and minimal added sugars, which helps prevent blood sugar spikes and keeps you satisfied. Plus, you only need three ingredients to whip up a batch! Learn more about how this snack helps keep blood sugars steady, plus other tips to manage blood sugars.

Helps Prevent Blood Sugar Spikes

With two main ingredients—dark chocolate and cashews—these clusters provide three key blood sugar–balancing nutrients. “Cashews offer heart-healthy fats, a little protein and some fiber, which is the trifecta for balanced blood sugars,” says Diana Mesa, RDN, LDN, CDCES. Plus each serving only has 5 grams of carbohydrates. “This combination of nutrients slows down digestion and helps prevent blood sugar from rising too quickly after eating,” says Mitzi de Maa, RD, LDN.

Supports Insulin Sensitivity

The cashews and dark chocolate in this snack are both sources of magnesium. People who eat more magnesium tend to have a lower risk of diabetes. Scientists think this is because of magnesium’s role in regulating blood sugars. It promotes insulin sensitivity, helping your body respond better to insulin—the hormone responsible for moving sugar from your blood to your cells. “Unfortunately, most people in the U.S. do not get the recommended magnesium intake, so this snack, which offers about 7% of the Daily Value per serving, can be a small but meaningful way to increase your intake,” says de Maa.

Dark chocolate may provide added benefits when it comes to insulin sensitivity. “The cocoa itself contains antioxidants that may help support insulin sensitivity, which is a bonus for blood sugar balance,” says Gina Hassick, M.A., RD, LDN, CDCES, NCC. In fact, some research suggests that eating at least five servings of dark chocolate per week was linked with lower rates of type 2 diabetes.

Low in Added Sugar

Despite being sweet in flavor, this snack is low in carbs, which can help prevent blood sugar spikes. “Because this dessert is low in carbohydrate, it can be a helpful choice for anyone paying attention to their blood sugar,” says de Maa. What’s more, it’s low in added sugars, which are more likely to spike blood sugars than complex carbohydrates. “The dark chocolate adds some sweetness and decadence without a lot of added sugar, so you shouldn’t see your blood sugar spike up after a snack like this,” says Mesa.

Helps Keep You Satisfied

The combination of nutrients in this snack doesn’t only help balance blood sugars—it also helps keep you fuller longer. “Together, the fat, fiber and protein combo makes the snack more filling, often reducing the urge to overeat later or reach for more sugary snacks,” says Caroline Thomason, RD, CDCES. Enjoying satisfying snacks helps prevent you from getting ravenously hungry later on, in desperate need of a sugary snack to revive your energy. Your energy levels, hunger levels and blood sugars stay steady instead of repeatedly spiking up and crashing down.

Other Tips to Manage Blood Sugar

Eating well-balanced snacks is just one piece of the blood sugar–management puzzle. Diabetes dietitians share these other strategies to manage your blood sugars:

• Eat every three to four hours. “Aim to eat every three to four hours, with balanced meals and snacks throughout the day,” says Thomason. This promotes steady blood sugars throughout the day and prevents compensatory eating and intense sweet cravings caused by going long periods of time without food.
• Pair carbs with protein, fat and fiber. You don’t have to eliminate carbs to have balanced blood sugars. Instead, consider the amount of carbs you’re having and be sure to pair them with protein, fat and fiber. “That combo slows digestion, helps you feel full longer and keeps energy levels more even,” says Hassick. For snacks, try incorporating at least two of these nutrients. “Think cheese and crackers, a banana with peanut butter, cottage cheese and fruit,” says Mesa.
• Take a walk after eating. “A short 10-minute walk after eating can help your body use glucose more efficiently,” says Thomason. Taking a short walk immediately after eating appears to be especially beneficial, but getting up throughout the day instead of sitting for long stretches of time is also beneficial for blood sugars.
• Prioritize quality sleep. “Getting consistent sleep also plays a big role in appetite, hormone regulation and glucose control,” says Thomason. Studies show sleeping poorly or not getting enough hours of sleep can worsen insulin sensitivity and blood sugar control. On the other hand, in folks with diabetes, getting good sleep can help improve blood sugar regulation.

Our Expert Take

Balancing blood sugars doesn’t require resigning yourself to eating boring snacks forever. It may surprise you but these Dark Chocolate Cashew Clusters can help keep your blood sugars steady and your belly satisfied. They have an expert-approved mix of carbs, fat, protein and fiber, along with magnesium to support insulin sensitivity. Plus, eating satisfying snacks like this one can prevent compensatory overeating later in the day. Besides eating well-balanced meals and snacks about every three to four hours, it’s worth prioritizing your sleep hygiene and going for a brief stroll after eating if you’re trying to keep your blood sugars steady.