Dietitians Name 6 "Bad" Snacks That May Help Manage Insulin Resistance

Contrary to popular belief, certain snacks often labeled as “unhealthy” may actually support blood sugar control for individuals with insulin resistance—if eaten wisely, registered dietitians say, . Here’s what to know:

1. Avocado

Stands out as a top choice. Despite its high fat content, avocados offer healthy unsaturated fats and fiber without any added sugar. A 100 g serving—about one-third of a medium avocado—delivers around 7 g of fiber and 13 g of healthy fats, promoting satiety and improved blood sugar response.

2. Cheese

Even reduced-fat varieties like cheddar, provides quality protein and calcium. A monitored 1-ounce serving can stabilize blood sugar without notably raising saturated fat intake .

3. Eggs

Are another surprise pick. High in protein and healthy fats, eggs slow digestion and enhance insulin sensitivity. Research in Nutrients links regular egg consumption to improved metabolic markers in people with insulin resistance .

4. Fortified whole-grain cereal

Often overlooked due to its carb content, can aid blood sugar control. When consumed with milk, it provides fiber and protein that support improved insulin sensitivity over time .

5. Mixed nuts

Rich in unsaturated fats, fiber, and micronutrients—alleviate appetite and enhance glucose regulation. Even modest servings have been shown to lower markers of insulin resistance.

6. Prunes

Though naturally sweet, are packed with fiber and antioxidants. Just 4–5 prunes deliver 4–5 g of fiber and beneficial nutrients like potassium and vitamin K. Their natural sugar comes with fiber, helping moderate blood sugar spikes.

What Experts Recommend:

Nutritionists emphasize that with wise pairings and portion control, including these “bad” snacks can support metabolic health.

“Enjoying these snacks as part of a healthy diet can help support your blood-sugar management goals,” dietitian Vandana Sheth advised.

Balanced snacking—especially those combining protein, fiber, and healthy fats—helps maintain stable blood sugar and control cravings, making insulin resistance more manageable.