Written for Medical Realities by Meghan Gessner on September 3, 2025

Notes: Nutrition values are estimates for typical servings. “Net carbs” = total carbs − fiber. Overall score reflects blood-sugar friendliness, nutrient density, satiety, and practicality for everyday snacking.

Nuts

Small handful (about 1.5 oz) = big win. Almonds, walnuts, pistachios, peanuts, cashews, hazelnuts, macadamias—take your pick. You get fiber + healthy fats with minimal carbs.
Pro tip: go unsalted or lightly salted to keep sodium in check.

How nuts help regulate blood sugar

• Protein and fiber: The protein and fiber in nuts slow down digestion, which keeps you feeling full longer and prevents a sudden spike in blood sugar after a meal.
• Heart-healthy fats: Most nuts are high in unsaturated fats, which help improve cholesterol levels and lower the risk of heart disease, a common concern for people with diabetes.
• Antioxidants and minerals: Nuts contain beneficial compounds, such as magnesium, that fight inflammation and oxidative stress, which can be heightened in people with diabetes. 

Top low-carb nut choices

While all nuts offer benefits, some have lower carbohydrate counts, making them safer for blood sugar control. 

How to incorporate nuts into your diet

• Mind your portion sizes. Because nuts are high in calories, sticking to a small handful (about 1.5 ounces) is key to reaping the health benefits without negative side effects.
• Choose unsalted varieties. Flavored or salted nuts can add unwanted sugar and sodium. Raw or dry-roasted nuts are the healthiest option.
• Diversify your nuts. Different nuts offer different nutrients. Mixing your nuts is a great way to ensure you’re getting a wide range of vitamins and minerals.
• Add them to meals. Besides snacking on them plain, you can incorporate nuts into your meals by sprinkling them on salads or stirring them into yogurt for added fiber, protein, and healthy fats. 

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Cheese

Low-fat cottage cheese, ricotta, or mozzarella sticks bring steady protein without a carb bomb.
Easy combos: ¼ cup cottage cheese with ½ cup berries, a low-fat string cheese, or a smear of ricotta on whole-grain crackers.

Cheese & Blood Sugar: Why It’s a Solid Snack

Why cheese works

Cheese is naturally low in carbs and loaded with protein and fat, which slows digestion and helps keep blood sugar steadier. Cottage cheese, in particular, is a clutch option: about ½ cup of 1–2% cottage cheese typically brings ~12–15g protein with minimal carbs, so it satisfies without sending glucose on a roller coaster.

What to pick

• Go lighter: 1%–2% cottage cheese, part-skim mozzarella sticks, or part-skim ricotta keep saturated fat reasonable.
• Watch the sugar/salt: Skip flavored cottage cheeses (hidden sugars) and check sodium—there are low-sodium tubs.
• Lactose-sensitive? Look for lactose-free cottage cheese.
• Curd size: purely preference—small curd = creamier, large curd = chunkier.

When to eat it

• Pre-/post-workout: Pair cottage cheese with fruit or whole-grain crackers for protein + smart carbs.
• Before bed: A small bowl can help overnight satiety and reduce “raid the pantry” vibes.

Cottage Cheese Recipes (Easy, Tasty, Blood-Sugar Friendly)

1) Berry–Lemon Power Bowl

You’ll need:
½ cup 1–2% cottage cheese • ½ cup mixed berries • 1 tsp lemon zest • 1 tsp chia seeds • Optional: 1 tsp honey
How to: Spoon cottage cheese into a bowl, top with berries, zest, and chia. Drizzle a tiny bit of honey only if you need it sweeter.

2) Savory “Everything” Toast

You’ll need:
1 slice whole-grain bread • ½ cup cottage cheese • cucumber & tomato slices • ½ tsp everything bagel seasoning • Optional: 1 tsp olive oil
How to: Toast bread, spread cottage cheese, add veg, sprinkle seasoning. Drizzle olive oil if you want extra richness.

3) Ranch Veggie Dip (High-Protein)

You’ll need:
1 cup cottage cheese • 2 tbsp plain Greek yogurt • 1 tsp lemon juice • ½ tsp each dried dill & parsley • ¼ tsp each garlic & onion powder • black pepper • water to thin
How to: Blend until smooth and thin to dip consistency. Serve with carrots, peppers, cukes, or snap peas.

4) Whipped Cottage Cheese & Smoked Salmon Bowl

You’ll need:
¾ cup cottage cheese • 2 oz smoked salmon • capers • chopped chives • lemon wedge • cucumber rounds or whole-grain crackers
How to: Blend cottage cheese until silky. Top with salmon, capers, chives, and lemon. Note: smoked salmon can be salty—balance with low-sodium cottage cheese.

5) “Apple Pie” Parfait

You’ll need:
½ cup cottage cheese • ½ small apple (diced) • ½ tsp cinnamon • 1 tsp chopped walnuts • splash vanilla
How to: Microwave apple + cinnamon 45–60 seconds to soften. Layer with cottage cheese, vanilla, and walnuts.

6) Cottage Cheese Oat Pancakes

You’ll need:
½ cup cottage cheese • ½ cup egg whites (or 2 eggs) • ½ cup rolled oats • ½ tsp baking powder • pinch salt
How to: Blend smooth. Cook small pancakes on a nonstick skillet 2–3 min per side. Top with berries or a dollop of Greek yogurt.

7) Veggie Egg Muffins (Meal-Prep)

You’ll need:
6 eggs • ¾ cup cottage cheese • 1 cup chopped veggies (spinach, peppers, onions) • ¼ cup shredded part-skim cheddar • salt/pepper
How to: Whisk all, pour into greased muffin tin (makes ~8–10), bake at 350°F (175°C) for ~18–22 min. Store in the fridge for grab-and-go.

8) Green Goddess Whip (Dip or Spread)

You’ll need:
¾ cup cottage cheese • ½ small ripe avocado • handful basil/parsley • 1 tsp lemon juice • pinch garlic powder • salt/pepper
How to: Blend until smooth. Use as a dip for veggies or spread on whole-grain toast.

9) Lightened-Up Chicken Salad Lettuce Cups

You’ll need:
½ cup cottage cheese • 1 cup shredded cooked chicken (skinless) • ¼ cup diced celery • 1 tsp Dijon • squeeze of lemon • pepper • romaine leaves
How to: Mix everything, spoon into romaine. For fewer sugars, skip grapes; for extra tang, add diced pickles.

10) Spicy Pico & Cottage Cheese Bowl

You’ll need:
½ cup cottage cheese • ¼ cup pico de gallo • avocado slices • lime wedge • hot sauce
How to: Layer cottage cheese, pico, and avocado. Squeeze lime, add a few dashes of hot sauce. Scoop with jicama sticks or baked tortilla chips.

Hummus

Yes, it’s carbs—but slow ones. Chickpeas pack fiber and protein, so digestion (and blood sugar) stays steady.
Serving idea: about ⅓ cup as a veggie dip or on whole-grain crackers.

Eggs

Fast, filling protein. Scramble some egg whites at home, or keep hard-boiled eggs in the fridge for grab-and-go.
Heads-up: a pinch of everything-bagel seasoning = flavor without extra sugar.

Yogurt

Plain low-fat yogurt is the move. Stir in fresh fruit for a light, pre-workout boost, or go savory by mixing in a little dry soup seasoning and use it as a veggie dip.
Label check: aim for plain to dodge added sugars.

Popcorn

Air-popped and easy. Three cups fits in a sandwich bag for a crunchy, low-cal, high-volume snack.
Season smart: a dash of salt or nutritional yeast instead of buttery toppings.

Avocado

Creamy, filling, and naturally low in carbs. Mash three avocados with salsa, cilantro, and lime for quick guac.
Portion guide: about ¼ cup guacamole per snack keeps it under ~20g carbs.

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Tuna

Lean protein that plays nice with blood sugar.
Simple plate: ½ cup tuna with four soda crackers, or mix tuna with a little Greek yogurt, lemon, and pepper for a lighter “salad.”

Tuna & Blood Sugar: Why It’s a Clutch Snack + Easy Recipes

Why tuna works

Tuna is basically pure protein with almost no carbs, so it won’t send your blood sugar on a roller coaster. Protein slows digestion, keeps you full, and plays nice with glucose control. Bonus: tuna brings omega-3s that support heart health—important if you’re watching metabolic markers.

What kind to buy (and why)

• Water-packed “light” tuna (skipjack): Lean, budget-friendly, lower mercury than albacore. Great for everyday.
• Albacore/“white” tuna: Meatier flavor and texture, but higher mercury—treat it like a sometimes food.
• Low-sodium cans or pouches: Big win if you’re keeping an eye on blood pressure.
• Oil-packed: Tasty, but adds calories. If you use it, drain well and skip extra mayo.

Smart portions & safety

• Portion sweet spot: ~2–3 oz (½ cup) for a snack; 4–5 oz for a meal.
• Pair it right: Add fiber (veggies, beans, whole grains) and healthy fats (avocado, olive oil) for steady energy.
• Storage: Tuna salad keeps 3–4 days in the fridge. When in doubt, toss it out.
• Mercury note: Most folks can rotate light tuna a few times weekly; go lighter on albacore. Pregnant people should follow their clinician’s guidance.

Fast, Blood-Sugar-Friendly Tuna Recipes

1) Greek Yogurt Tuna Crunch

What you need: 1 pouch (2.6–3 oz) light tuna • 2 tbsp plain Greek yogurt • 1 tsp Dijon • 1 tbsp diced celery • 1 tbsp diced red onion • squeeze lemon • pepper
How: Mix, pile on cucumber rounds or whole-grain crackers.

2) Mediterranean Tuna & White Bean Bowl

What you need: 1 can light tuna (drained) • ½ cup canned white beans (rinsed) • cherry tomatoes • sliced cucumber • olives • parsley • 1 tbsp olive oil • lemon • pinch oregano
How: Toss everything; add salt/pepper to taste. Protein + fiber = steady.

3) Spicy Avocado Tuna Boats

What you need: 1 ripe avocado (halved) • 1 can tuna (drained) • 1 tsp sriracha • 1 tsp lime juice • pinch garlic powder • cilantro
How: Mix tuna, sriracha, lime, garlic. Fill avocado halves, top with cilantro.

4) Lettuce Wrap Tuna Slaw

What you need: 1 can tuna • 1 cup bagged coleslaw mix • 1 tbsp rice vinegar • 1 tsp low-sodium soy or coconut aminos • 1 tsp sesame oil • butter lettuce leaves • sesame seeds
How: Toss slaw with vinegar, soy, sesame oil. Stir in tuna. Spoon into lettuce, sprinkle seeds.

5) Lemon-Dill Cottage Tuna

What you need: ½ cup 1–2% cottage cheese • 1 pouch tuna • 1 tsp lemon zest • 1 tsp lemon juice • ½ tsp dried dill • pepper
How: Fold together; eat with bell pepper strips. Double protein, minimal carbs.