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When suffering from diabetes, it often gets hard to decide what to eat and whatnot. But worry not, as there are lots of healthy snack choices for people with diabetes also.
The snacks for diabetics 1should be rich in fibre, protein, and healthy fats; overall, they should be nutrient-dense foods, so you might have to choose wisely.
Today, we have listed the excellent and healthful snacks for diabetics that will help control your blood sugar levels and satisfy your taste buds. But first, let us start by knowing and discussing whether snacking is a good habit when diabetes.
Is Snacking A Good Thing When You Have Diabetes?
People might often see snacking as an evil that might create a barrier between you and your health, and when you have diabetes, you might not even consider snacking an option.
But there are still various options left, and you can still see snacking as an angel in your life rather than evil.
Those options start when you think about healthy snacks. When added to your diet, healthy snacks will keep your blood sugar levels in a healthy range, keep your taste buds satisfied, and help you get going throughout the day.
Some snacks for diabetics might also help shed those extra fats bulking up in you as those healthy snacking options will keep you full for a longer time, thus not urging you to eat every hour or so.
How Should You Choose Your Healthy Snacking Options?
Now that you know that snacking is a good thing when managing diabetes,2 you should also know that while snacking, you must check the carb count as carbohydrates play an important role in maintaining your blood sugar levels.
Choosing snacks becomes quite a daunting task when you have diabetes. Carbohydrates cannot be avoided as they are present in every food we consume, but individuals can only decide if they want to drink good or bad carbs.
One must consider the quantity and quality of carbohydrates3 while eating. If your body is accepting too many simple carbs, then there is a chance that you will face a rise in your blood sugar levels, thus giving birth to complications like heart disease.
Therefore, it is important to choose healthy carbs that won’t increase blood sugars and typically come from plants, such as fruits, vegetables, beans, legumes, whole grains, or low-fat or fat-free dairy that you will get from animals.
While counting on good carbs, do not forget to add other nutrients to your snacks, like healthy fats, proteins, vitamins, and little saturated fat. They will team up with good carbs and stabilize blood sugar, keep your health safe and sound, and keep you energetic.
You can get all the nutrients you want from whole-grain toast, low-fat cottage cheese, Greek yogurt, peanut butter, pumpkin seeds, and other foods that we will mention further in our article.
People with type 2 diabetes are more prone to developing heart disease; therefore, it is mandatory to include different nutrients in your snacks that will help balance insulin levels.
Snacks for diabetics will surely help out people with diabetes to keep their blood sugar levels in control and maintain their overall health. Still, these snacks are not only limited to people with diabetes. Others can also choose these snacks for diabetics as they are very similar to the available snacks prepared by keeping health in mind.
Can You Eat These Snacks Before Going To Bed?
Some people might know it and some not, but blood sugar levels show drastic changes at night. This swing in blood sugar levels can result in high levels in the morning if managing type 1 or type 2 diabetes.
To keep the levels balanced throughout the night and even in the morning, healthy snacking before bed can be of great help during these times. Snacks for diabetics with high protein and low fat can be a boon to people working on diabetes management4.
Between 2 AM to 3 AM, the glucose levels in our body face a significant drop, whereas, between 3 AM and 8 AM, our blood sugar levels spike up. To compensate for the decline of the levels, our body releases hormones that take the blood sugar levels up.
If not kept in check, the hormones released can spike up the blood sugar levels in the morning.
Opting for healthy snacks before bed can keep control of those levels. Those snacks before bed should have high protein, healthy fats, and fewer carbs.
Snacking before bed will also appease your nighttime hunger, and thus you will not have to sneak out to the fridge to make your stomach happy late at night.
16 Snacks For Diabetics
Maintaining the right weight is an important aspect of lowering your risk of developing further diabetes complications as weight also contributes to insulin levels in your body. Therefore, one might think a lot before snacking as one needs to check on weight, improve blood sugar control, and increase energy.
Listed below are the 16 best snacks for diabetics that will help you meet your health goals and keep you full for a long time. These smart snacks for diabetics will also keep your blood sugar stable, so you do not need to worry about anything.
Consider avoiding packaged snacks as they might house high levels of sugar, fat, and other unnecessary things. Still, if you opt for packaged snacks for diabetics, make sure that they are dietitian-approved.
Our list is free from any packaged snacks for diabetes, and the snacks that we have mentioned are easy to get in the grocery stores or prepare at home, so we assure you that you will have a great and healthy snacking time.
1. Avocados
Avocadoes are one of the best snacks for diabetics. Rich in heart-healthy monounsaturated fats and fiber, they keep your blood sugar levels stable as they are low in sugar. People with diabetes should surely add this healthy snack to their diet. One can enjoy some sliced avocados after their meal or anytime they want.
As avocados are also rich in calories, snacking on one-half of an avocado is recommended, but when you are feeling hungry, they will not only kill your hunger but will also keep you full for a long time. Avacodes are tasty snacks for people with diabetes on their own, but to elevate the taste, you can add some lime juice to them.
2. Roasted Chickpeas
Chickpeas are a rich source of protein and fiber and are low in saturated fat. This healthy legume provides you with 15 grams of protein and 13 grams of fiber per cup. There are various delicious ways you can consume this healthy snack, and one such way is by roasting them.
A bowl of roasted chickpeas can be a healthy and crunchy snack for diabetics and add flavor; one can roast them will olive oil and different spices.
Including chickpeas in your diet will manage blood sugar levels and prevent the progression of type 2 diabetes. This crunchy and spicy snack turns out to be one of the favorite snacks for diabetics.
3. Trail Mix
Trail mix is one of the snacks for diabetics prepared by combining dried fruit, seeds, and nuts. A half-cup of trail mix can provide you with almost 6 grams of protein.
With no added sugar, this filling snack also offers healthy fats, fiber, and other nutrients that come from the added seeds and nuts that help in blood sugar control and insulin level in people with diabetes and keep a check on heart health.
The trail mix is rich in calories, so sticking to a handful of it is reasonable. Also, try to add a low amount of dried fruit to your trail mix as it might increase blood sugar.
4. Celery Sticks
This non-starchy vegetable is one of the popular and easiest snacks for diabetics. Celery sticks are rich in fiber, vitamins, and minerals and are low in calories, checking your weight and preventing the progression of type 2 diabetes.
People with diabetes can enjoy this healthy snack by dipping it in hummus or peanut butter. Hummus or peanut butter will not only add a delicious flavor to your diabetes-friendly snack but will also increase the intake of fiber and protein.
5. Cottage Cheese
Delicious and creamy cottage cheese makes a healthy option for people with diabetes. This snack has zero added sugar that will keep a check on your blood sugar levels. A half-cup of cottage cheese provides you with almost 15 grams of protein and other vitamins and minerals.
The high protein content of this low-fat snack lowers the levels of insulin. Combine cottage cheese with fruits or vegetables of your choice to increase your fiber intake5.
6. Shrimp Cocktail
Make a smart choice and replace your plate full of fried seafood with a high-protein shrimp cocktail, one of the fanciest snacks for diabetics. To make the best out of your shrimp cocktail, your shrimp must be sauteed, steamed, or boiled.
With no unhealthy saturated fat, this high protein and delectable appetizer will stabilize your levels of blood sugar. Pair it up with hot sauce, sliced tomatoes, or whole-grain crackers and make your snacking time extra luxurious.
7. Potato Chips
Who does not love potato chips? This is one of the easiest and crunchiest snacks for diabetics and is loved by all. The regular potato chips found in the markets are not a healthy choice, so preparing them at your home is the best option.
This snack is very easy to prepare and can be your perfect companion when you are craving something that satisfies your taste buds and keeps a check on your health. Combine this crunchy snack with some vegetables of your choice and increase the flavor and health benefits.
8. Whole-Grain Crackers
Whole-grain crackers are a healthy and popular snack for people with diabetes. Combining them with string cheese, cream cheese, cheese slices, or low-fat cheese with no saturated fat or other dairy products is a very good option as the healthy fat from the dairy products helps in the release of hormones that keep control of blood sugar levels.
The combination, without any doubt, will turn out to be a satisfying snack.
9. Greek Yogurt
When choosing yogurt, you must select the one with no added sugar in it, even when you are looking for flavors in your yogurt, and the best option that stands out in the market is Greek yogurt which has more protein than other yogurts. One cup of Greek yogurt provides you with 24 grams of protein, which is quite impressive.
With a high protein content, this sweet treat also contains calcium and vitamin D. It is one of those good dairy products that will keep you full for a long time, which will also help you with weight management. You can add fresh fruit, nuts, and seeds to your Greek yogurt to turn it into a more savoury and nutritious snack.
10. Popcorn
Popcorn is also one of the healthy and popular snacks for diabetics, but it all depends on preparing it to reap the health benefits. Light, comforting, crunchy, and healthy snacks contain fiber, protein, vitamins, and minerals.
To reap the health benefits, it is suggested to air-pop your popcorn as the ones available on the market might contain unnecessary and unhealthy ingredients that might have added sugar, saturated fat, and much more. Mix this fluffy snack with some cheese and enjoy the cheesy and crunchy evening without spiking up your blood sugar.
11. Almonds
One can snack on almonds any time they want, and that is why it makes one of the best snacks for diabetics. Almonds can provide you with several nutrients like protein, healthy fats, vitamin E, minerals, and fiber, but it is recommended to stick to a small handful of them at a time as they are rich in calories.
These nuts also contain a powerful punch of monounsaturated and polyunsaturated fats that helps in reducing cholesterol levels and keeping the heart fit and fine.
12. Seeds
Seeds are as nutritious as nuts, and these small snacks for diabetics have lots to offer. They are a great source of fiber, protein, and healthful fats. You get a variety of seeds to choose from, like pumpkin seeds, chia seeds, sunflower seeds, sesame seeds, and others.
Despite their size, seeds can squash your hunger in no time, and you can add them to almost every food that you eat. Top your regular yogurt or smoothie with some chia seeds or any seed of your choice, and get to eat a healthy snack that is best for people with diabetes.
13. Energy Bites
An easy-to-prepare and easy-to-eat snack, energy bites are one of the best snacks for diabetics. The best thing about this snack is that you can add ingredients of your own choice and roll them into a ball of deliciousness.
To get the best out of your energy bites, use those ingredients which are rich in fiber, protein, and healthy fats. You can add peanut butter, almond butter, or cashew butter, whichever you prefer, and with it, you can add oats and seeds. This easy and healthy snack will keep your blood sugar level stable as well as kill your appetite.
14. Sliced Veggies
Non-starchy vegetables are a great choice for a crunchy snack. They are very low in calories, fats, and carbohydrates while offering plenty of vitamins and minerals and boosting heart health. If you are eating sliced raw veggies, such as fresh carrots, broccoli, cauliflower, or bell peppers, you can pair them with creamy hummus or any creamy and healthy dip of your choice.
You can also roast your veggies and further pair them up with low-fat cheese that will add more protein and other nutrients to your healthy and crunchy snack.
15. Nut Butter
Nut butter is one of the easiest, sweetest, and creamiest ways through which you can control your blood sugar levels. There are various options for you when choosing butter made out of nuts- peanut butter, cashew butter, almond butter, and much more.
Each nut butter offers different nutrients, like peanut butter houses lots of protein, vitamin E, healthful fats, and fiber and is low in saturated fat that helps manage diabetes.
One must always remember to buy nut butter with all-natural ingredients and free from oil or unnecessary products. To make a healthy snack, one can pair up their favorite nut butter with slices of apples, pears, or bananas.
Apples and pears with their peels on are a very good choice to pair up with peanut butter or any other nut butter, as this sweet and nutty treat will increase your protein and fiber intake.
16. Hard-Boiled Eggs
A hard-boiled egg can provide you with almost 6 grams of protein per intake. Not only rich in protein but eggs also house a few carbohydrates. Eggs keep a check on your blood sugar levels.
To add some crunchiness, pair a hard-boiled egg with some whole-grain crackers, which will not only increase your fiber intake but will also keep your blood sugar levels stable.
Some Tips On Snacking
As these snacks for diabetics are not only limited to diabetics but can be chosen by everyone, here are some tips that everyone should follow while snacking:
1. Snack mindfully
Know what you are eating. Pay attention to the food on your plate and count on the nutrients that your body accepts every time.
2. Try to plan your feasting hours beforehand
If you plan your mealtime and snacking time, you will be able to maintain a healthy weight and make a habit of eating at the right time.
3. Go for the right snacks
Choose snacks that have high-quality carbohydrates. Pay attention to the quantity and quality of the carbs present in your food. Check if the number of other nutrients such as proteins, saturated fat, or vitamins is in a healthy amount or not.
4. Avoid any distractions while eating
Keep yourself away from any distractions like T.V., phones, books, and others while snacking. Always choose to sit quietly and snack. Try to keep your eyes and mind all on your plate and not anywhere else. This way, you will create a good habit that will turn out to be beneficial with time.
5. Check on the portion sizes
Always remember how much you are consuming during every mealtime or snack time and try to eat on that measure regularly. This way, you will be able to maintain a healthy weight as well as low blood sugar.
Conclusion
That was all about snacks for diabetics. Choosing foods mindfully will help you go longer and better than you think, but in the end, it is all in your hands only how would you like to thrive. Know your body and your food better and reap all the benefits from your meals and snacks.
The above-mentioned savory snacks for diabetics will surely not disappoint your taste buds and your health.
Too much snacking can affect one’s health, but one should not avoid snacking between meals, especially the people with diabetes.
Keeping your stomach empty can bring out consequences rather than any benefits, and it can also work against keeping your blood sugars stable. So choose wisely and include these above-mentioned snacks for diabetics in your in-between-meals diet.
Frequently asked questions:
- Sugar-free biscuits are made without including any sugar. This prevents a spike in blood sugar levels. It is okay to consume sugar-free biscuits if a person is diabetic.
- The American Diabetes Association recommends that people with diabetes consume fruit in moderation, including bananas. This doesn’t mean you should ignore those carbohydrates, but you should consider how many carbs you need daily.
- Generally speaking, yes, it’s OK to eat honey if you have diabetes. But you should consume it in moderation. Although honey has a lower glycemic index (GI) than table sugar, it still contains sugar. And any type of sugar will raise your blood glucose levels.
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- Hruby, Adela, et al. “Magnesium intake, quality of carbohydrates, and risk of type 2 dibGlasgow, Russell E. “A practical model of diabetes management and education.” Diabetes care 18.1 (1995): 117-126.etes: results from three US cohorts.” Diabetes Care 40.12 (2017): 1695-1702. ↩︎
- Glasgow, Russell E. “A practical model of diabetes management and education.” Diabetes care 18.1 (1995): 117-126. ↩︎
- Dreher, Mark L., and Mark L. Dreher. “Overview of the health benefits of adequate fiber intake.” Dietary fiber in health and disease (2018): 19-40. ↩︎
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