Dietitians Suggest the Best High-Protein Snack for Lower Blood Sugar
A Delicious and Nutritious Snack for Blood Sugar Control: Edamame with Aleppo Pepper
Keeping a few high-protein, nutrient-dense snacks on hand can make a big difference in managing diabetes. Not only do snacks provide a steady source of energy, but they also help stabilize blood sugar levels between meals. High-protein options are particularly effective—they slow down the absorption of glucose into the bloodstream and keep you feeling full for longer.
So, what should you reach for when hunger strikes? One of the best high-protein snacks for better blood sugar control is edamame with Aleppo pepper.
According to Toby Smithson, M.S., RDN, CDCES, “Edamame is a plant-based protein that fits into several diabetes-friendly eating patterns, including vegetarian, vegan, low-carb, Mediterranean, and DASH (Dietary Approaches to Stop Hypertension).”
Let’s explore the many benefits of this simple yet powerful snack.
Why Edamame with Aleppo Pepper Supports Blood Sugar Management
1. Excellent Source of Plant-Based Protein
A ½-cup serving of edamame provides about 8 grams of protein. This plant-based protein is not only low in carbohydrates but also high in fiber—both key nutrients for maintaining stable blood sugar. Even better, edamame contains all nine essential amino acids, making it a complete protein.
2. High in Fiber
In addition to protein, that same ½-cup serving offers 4 grams of dietary fiber. If you increase your portion to one full cup, you’ll meet over 21% of your daily fiber needs. Fiber plays a major role in managing blood sugar—it slows down carbohydrate digestion, enhances insulin sensitivity, and helps reduce insulin resistance. Regular fiber intake is also linked to a lower risk of all-cause mortality in people with diabetes.
3. Low in Sodium and Fat
Edamame is naturally low in both sodium and fat—nutrients that, when consumed in excess, may contribute to insulin resistance and poor heart health. The addition of Aleppo pepper not only adds a flavorful, mildly spicy kick, but also reduces the need for extra salt—helpful for managing blood pressure, which is often elevated in people with diabetes.
4. Rich in Isoflavones
“Edamame also contains isoflavones,” notes Lorena Akerman, M.S., RD, CDN, CDCES, “which are plant compounds that may reduce inflammation and improve insulin resistance.” While more research is needed on edamame specifically, studies show that regular soy consumption is linked to a reduced risk of cardiovascular disease and type 2 diabetes.
Convenience Meets Nutrition
One of the best things about edamame? It’s easy to prepare and eat. Found in the frozen section of most grocery stores, edamame can be quickly steamed or microwaved. Simply season with Aleppo pepper and enjoy warm, or pack into containers for grab-and-go snacks throughout the week.
As Akerman explains, “Edamame with Aleppo pepper is a simple, flavorful snack that can help keep blood glucose within range.”
How to Choose Blood Sugar-Friendly Snacks
When selecting snacks to support blood sugar control, aim for a combination of:
- Protein
- Fiber
- Healthy fats
- Complex carbohydrates
Akerman recommends avoiding highly processed snacks with more than 5 grams of added sugar. Smithson agrees, adding: “Snacks that combine quality carbohydrates with protein or healthy fats help slow carbohydrate absorption and prevent blood sugar spikes.”
Look for:
- Complex Carbs: Choose whole grains, legumes, and vegetables instead of refined carbs—they contain more fiber and essential nutrients.
- Plant-Based Proteins: Tofu, beans, and edamame are excellent options that are typically low in saturated fat and high in fiber.
- Healthy Fats: Include monounsaturated fats and omega-3s (found in foods like avocados, nuts, and seeds) for heart health and improved blood sugar control.
- Low Added Sugar: Limit sugar-sweetened beverages, baked goods, and processed sweets, which can spike blood sugar and increase the risk of other health issues.
Final Thoughts
If you’re managing diabetes, edamame with Aleppo pepper is a smart, satisfying, and easy-to-make snack that delivers fiber, protein, and antioxidants in every bite. It's a delicious way to support stable blood sugar and overall wellness—whether you’re at home, at work, or on the go.
