Medically reviewed by Jessika Rose, RD, LDN, Bariatric Dietitian at UM Upper Chesapeake Bariatrics Program.
In the past, snacks were often vilified. Many people believe that if you eat enough at mealtimes, you shouldn’t need a snack. In reality, though, snacks — particularly high-protein ones — play a key role in keeping the body energized and the mind focused.
Snacks are especially important for people who have diabetes. Eating protein throughout the day helps the body metabolize food sugar more effectively. This can give you energy and help keep your blood glucose (also called blood sugar) in a healthier range.
The Science of Your Energy Slump: Why Protein Works
The longer it’s been since your last meal, the more your blood sugar may drop. This drop can leave you feeling tired and may cause symptoms such as jitteriness, difficulty concentrating and irritability. However, whether you experience this drop in blood sugar and its associated symptoms can vary depending on what you ate at your last meal.
Meals high in refined carbohydrates, such as foods made with white flour or added sugars, can cause blood sugar to rise quickly and then fall rapidly. More balanced meals that combine lean protein with high-fiber whole grains, fruits and vegetables generally cause a smaller rise and a more gradual decline in blood sugar levels.
Protein helps slow digestion by keeping the stomach fuller longer, which can help keep blood sugar levels more stable. This effect becomes even stronger when protein is combined with fiber. Fiber is a type of carbohydrate the body can’t fully break down during digestion. Fiber also slows the breakdown of other foods eaten with it, helping prevent blood sugar spikes.
If you notice that you’re not quite feeling like yourself in the late morning or late afternoon, a high-protein, high-fiber snack can help stabilize your blood sugar and give you a boost of energy.
Protein and Diabetes: 4 Health Benefits
High-protein snacks have added benefits for people with diabetes. According to the American Diabetes Association (ADA), eating enough protein:
- Helps heal wounds, which can develop with poorly managed diabetes
- Helps manage blood sugar
- Maintains muscle mass
- Promotes weight loss
Since diabetes causes high blood sugar, protein’s ability to help the body manage it is especially important.
[H2] Choosing the Right Protein
Not all sources of protein are equally healthy. Beef and other red meats are high in protein but also contain saturated fat, which can contribute to weight gain and increase the risk of heart disease. , such as energy bars and protein powders, can have added sugar and salt.
Healthier protein options include:
- Fatty fish, such as tuna or salmon, contain heart-healthy fats known as omega-3 fatty acids
- Low-fat dairy, such as yogurt, sliced or string cheese, and cottage cheese, provides bone-building calcium along with protein
- Plant-based proteins, such as beans, lentils, tofu and nuts, provide fiber along with protein and serve as a base for healthy snack options, like hummus and nut butters
- Skinless chicken or turkey
[H2] High-Protein Snacks to Keep on Hand
Whenever possible, it’s best to get your protein from whole or minimally processed foods. Most people with a “normal BMI” need 0.8-1.0g/kg of protein per day, or about 10-35% of their daily calories should come from protein. Older adults typically need closer to 1.0g/kg. This amount can be spread throughout the day. (For reference, 1 pound is 2.2kg, so 1.0 gram of protein per 2.2 pounds of body weight – or a little more than half of your body weight.) Check with your healthcare provider to see what is right for your body and lifestyle.
When snacking, choose options with approximately 250 calories that combine protein and fiber. Some good options include:
- Cottage cheese with fruit
- Fruit with a small amount of peanut butter or almond butter
- Greek yogurt mixed with fruit and nuts
- Roasted chickpeas or steamed edamame sprinkled with sea salt
- Trail mix containing dried fruit, nuts and even a chocolate chip or two
- Tuna with whole-grain crackers
- Turkey (and low-fat cheese, if desired) in a whole-wheat wrap
- Veggies with hummus or a dip made with Greek yogurt
The Bottom Line
When you need a little boost between meals, high-protein snacks can be the solution. Choose a snack that contains both protein and fiber-rich carbohydrates.
These snacks provide the right combination of nutrients to keep your blood sugar steady and give you energy. Because diabetes affects the body’s ability to regulate blood sugar, including protein throughout the day may help support steadier blood sugar levels.