Erin Palinski-Wade | Source | Registered Dietitian & Certified Diabetes Care & Education Specialist at EKP ...

Erin suggests a handful of pistachios as a filling snack. With 6g of protein, 3g of fiber, and only 160 calories per ounce, pistachios are perfect alone or as a topping for oatmeal, cottage cheese, or yogurt. They can also be mixed with dried fruit and whole grain cereal for a nutritious trail mix.

Erin suggests walking post-meals to stabilize blood sugar, using apple cider vinegar to reduce spikes, and staying hydrated to aid glucose regulation. "Fermented foods improve gut health," she notes, enhancing insulin sensitivity. Adding avocado can lower post-meal glucose and insulin levels. These strategies, backed by research, offer practical ways to manage diabetes effectively.

Erin reveals that condiments, sweetened drinks, and 'healthy' snacks often hide extra calories. "Two tablespoons of dressing can add 100–200 calories," she warns. Liquid calories from coffee and alcohol are easily overlooked, while 'healthy' snacks may contain added sugars. Tracking food intake with tools like MyFitnessPal can help identify these hidden calories.