Snacking on almonds: a handful at 4 p.m. to reduce sugar and stabilize blood sugar levels until dinner.

Looking for a snack that calms hunger without spiking blood sugar? Plain almonds offer a simple, practical and reassuring solution. They help to keep energy levels stable right through to dinner, as do a few tips for lasting through the vacations.

Almonds as a snack: good for blood sugar levels

Rich in fiber, protein and healthy fats, they slow down the arrival of sugar in the blood. As a result, the post-snack response remains milder. What’s more, their low glycemic index completes this role, a key point for those watching their figure and their health, as does the choice of a mushroom coffee with real slimming benefits.

A handful of around 30 g is often enough. This portion also provides crunch without excess calories. On the other hand, salted or sweetened roasted versions change the balance, rather like certain gourmet holiday desserts.

The mechanism: fiber, lipids and post-meal glycemia

Soluble fibers form a gel that delays digestion. As a result, glucose absorption is more gradual, supporting blood sugar levels after snacking. What’s more, unsaturated fats prolong satiety, which can be invaluable before a long walk in town or an outing like a Christmas market full of sweet temptations.

“A handful of plain almonds is a satisfying break without a sugar high.”

Proteins play a supporting role. They reduce cravings and, consequently, sweet snacking. As a result, late-afternoon fatigue often subsides.

This fiber-protein-lipid trio works best with fresh fruit. The sweetness of the fruit is better tolerated by the body. What’s more, the slower, chewy texture limits overeating.

• Choose plain, unsalted and uncaramelized almonds.
• Aim for a serving size of 20 to 30 g, depending on your appetite.
• Pair with fruit, yoghurt or crunchy vegetables.
• Drink water or tea to reinforce satiety.
• Avoid sweet coatings and over-roasting.

Portions, timing and mistakes to avoid

Aim for a snack between 3pm and 5pm. By then, hunger is on the rise, but you can still control blood sugar levels with a smart choice. So dinner doesn’t turn into a feast.

Avoid caramelized and ultra-roasted almonds. They add sugar and oxidation, which are detrimental to stable blood sugar levels. Choose plain, raw or home-roasted almonds.

The portion remains key. Start with 20 to 30 g and adjust according to your appetite. In short, too many oilseeds can replace the next meal.

Drink water at the same time. This way, satiety sets in faster, with benefits for blood sugar levels and the control of cravings. Plain tea also works well.

For whom, and with what glycemic benchmarks?

People with diabetes or pre-diabetes often find it an ally. Of course, adjustments must be made under medical supervision, as blood sugar levels react differently to each individual. At the same time, athletes gain in stable energy.

Children can eat them if they crunch well. However, beware of allergies, which are rare but serious. Discuss any doubts with your paediatrician.

Practical snack ideas to keep blood sugar levels stable

Almonds + quartered apple. This duo combines crunch and fiber, with a measured impact on blood sugar levels at the end of the day. It also lasts until dinner.

Almonds + plain unsweetened yoghurt. The protein-lipid mix creates a useful buffering effect for blood sugar levels. And a hint of cinnamon adds flavor.

Almonds + carrot sticks. This way, you gain chewiness and volume, without peaks. In short, it’s easy to slip into a bag.

Crushed almonds on oat porridge. The combo of soluble fiber and almonds keeps blood sugar levels steady at the late-night snack. On the other hand, dose the honey if you use it.

• blood glucose