The #1 Snack to Buy at Walmart for Better Blood Sugar, Recommended by a Dietitian

It’s that time of the week again when you need to restock your pantry. As you take inventory of the items you already have, you may notice that your snack section could use a little revamp. And if you are among the 11% of US adults with diabetes or 38% with prediabetes, per the CDC, you may take this opportunity to stock up on snacks that will help you control your blood sugar. But where can you find convenient snacks for all budgets to keep your blood sugar levels in check?

Fortunately, Walmart has a wide range of healthful snacks at unbeatable prices. However, there is one grab-and-go snack, in particular, that boasts many blood sugar-stabilizing nutrients. Whether you prefer strolling down the aisles or having your groceries delivered to your doorstep, you’ll want to add this snack to your physical or digital cart. But before we reveal the #1 1 snack, let’s run through how to choose snacks that won’t spike your blood sugar levels.

What to Look for in a Blood-Sugar-Friendly Snack

Full of Fiber

When it comes to blood sugar management, there is a common misconception that all carbohydrates significantly elevate blood sugar levels. Fiber—a complex carbohydrate—can’t be broken down into sugar molecules by the human body. As a result, it bypasses digestion and absorption without raising your blood sugar too much. Fiber actually helps to stabilize your blood sugar levels by slowing the absorption of sugar into your bloodstream. Therefore, the American Diabetes Association (ADA) recommends reaching for food items that contain at least 3 grams of fiber per serving.

Plenty of Protein

Managing your blood sugar levels also requires balancing carbohydrate-rich meals with adequate amounts of protein. According to a 2022 review published in Advances in Food and Nutrition Research, the minimum amount of protein that may lower your blood sugar levels after eating a meal or snack is 7 to 10 grams per serving. Before buying your snack of choice, be sure to check the Nutrition Facts label for the protein content.

Some Healthy Fats

You may be surprised to learn that high blood sugar levels can harm the blood vessels and nerves connected to your heart. In fact, those with diabetes are twice as likely to have heart disease or stroke compared to those without diabetes. Therefore, the ADA highlights the importance of consuming more monounsaturated and polyunsaturated fats than trans and saturated fats to help reduce your risk of type 2 diabetes and cardiovascular disease. This means you should opt for healthy fats from olive oil, avocado, nuts, seeds and fish and limit your consumption of high-fat animal products and processed foods. While the FDA banned the use of artificial trans fats in 2015, there might still be trace amounts.

Low in Added Sugar

Although you’ve probably heard that limiting added sugar from sweets and sugar-sweetened beverages is vital for blood sugar control, you may be unaware that sugar is often hidden in less obvious food sources. From yogurt to granola, bars, cereals, sauces, condiments and even store-bought smoothies and juices, these sneaky sugar sources can add up quickly. And you want to make sure to cap your added sugar intake at 25-36 grams a day, per the American Heart Association (AHA). A good rule of thumb is to ensure your snack has no more than 3 grams of added sugar per serving.

The Best Snack at Walmart to Lower Your Blood Sugar Levels

Alright, it’s time to cut to the chase! The moment you’ve been waiting for has finally arrived. The #1 snack at Walmart for improved blood sugar is The Only Bean–Crunchy Roasted Edamame Beans. If you are unfamiliar with these incredible legumes, edamame beans are immature soybeans harvested before the ripening process occurs. Therefore, they are bright green and have a softer texture than their mature counterparts. But when roasted, edamame becomes a delicious, crunchy snack packed with an impressive nutrient profile.

One serving of these green legumes contains 11 grams of protein and 4 grams of fiber with only 6 grams of carbohydrates, 1 gram of saturated fat and 0 grams of added sugar. Looking at the criteria above, this brand of roasted edamame fulfills all the requirements for a blood-sugar-friendly snack. But that’s not all! These baby soybeans may improve your health in several ways. Let’s take a look at the research.

May Reduce Your Risk of Type 2 Diabetes

In a 2018 review published in Diabetes Research and Clinical Practice, the researchers sifted through several studies to determine the relationship between soy intake and type 2 diabetes risk. They found that soy products (including edamame) may help lower the risk of developing type 2 diabetes—especially among women and Asian populations. More specifically, the researchers noted that this protective effect may be due to the high amount of protein and plant compounds called isoflavones present in soy products.

May Improve Insulin Resistance

Edamame may also enhance your body’s ability to respond to insulin, the hormone that lowers blood sugar levels by initiating the uptake of glucose (sugar) into your cells. On the other hand, if your cells have trouble responding to insulin, this phenomenon is known as insulin resistance. A 2019 small study published in Frontiers in Endocrinology revealed that soy’s isoflavones may help improve insulin resistance.

May Reduce Inflammation

Inflammation plays a key role in the onset and progression of chronic diseases like type 2 diabetes. Fortunately, soy products like edamame contain compounds that have anti-inflammatory properties. A 2020 review published in Cytokine concluded that soy significantly reduces the levels of an inflammatory marker called C-reactive protein (CRP). The compounds responsible for reducing CRP are soy isoflavones, such as genistein and daidzein. Therefore, snacking on isoflavone-rich edamame may help to tame inflammation.

The Bottom Line

With the endless snack options available on grocery store shelves, choosing one that won’t send your blood sugar levels through the roof may seem difficult. The trick is to reach for items that contain at least 3 grams of fiber, 7 grams of protein and less than 3 grams of added sugar. One snack that meets and exceeds these recommendations is The Only Bean-Crunchy Roasted Edamame Beans. So, the next time you prepare your Walmart grocery list, be sure to place this blood-sugar-friendly bite under the snack heading.