February 26, 2021
Best Snacks For People With Diabetes
Want to take care of hunger between meals while keeping your diabetes under control? Here are some snacking strategies for people with diabetes
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Healthy Diabetic Snacks
Nobody enjoys the feeling of having low blood sugar between meals, but people with diabetes can be hit especially hard by these effects. If you have diabetes, you’re probably very familiar with the tiredness, emotional changes, dizziness, and shaking that can come with hunger. A great way to avoid blood sugar dips is by eating snacks every so often throughout the day.
Of course, it’s important to make sure you’re snacking on the right foods. Using junk food to sate your mid-day hunger pangs could easily do more harm than good – after all, refined carbs and sugars can wreak havoc on your blood glucose levels. Keep reading to learn about some delicious, filling snacks you can safely enjoy!
Healthy Salty Snacks
The next time you’re feeling hungry, consider going nuts – for almonds, that is! By eating a handful of almonds, you’ll get a dose of healthy fats, fiber, protein, and more than 15 vitamins and minerals. Better yet, studies have shown that regularly eating almonds could help people with diabetes control their blood sugar levels in the long term! In addition, walnuts are an excellent source of Omega 3s which can reduce inflammation and they also have a cholesterol lowering effect.
For added variety, combine almonds with other nuts, seeds, and dried fruit to make tasty, protein-rich trail mix! This snack comes with similar blood control benefits to eating almonds on their own. (One important caveat: Make sure the dried fruit you choose is relatively low on sugar, and limit the amount of dried fruit you include in your trail mix blend.)
Some of the best carbohydrates for people with diabetes are whole grains, a category this moviegoing staple fits into. Just don’t cover your popcorn with salt and butter – keep it as healthy as possible by air-popping it and seasoning it with butter-flavored spray, olive oil, or garlic powder.
Baked Cheese Crisps
Instead of snacking on unhealthy cheese-flavored chips, you can get a similar taste with less carbs by making your own cheese crisps! All you have to do is bake pre-sliced low fat cheese and season it with taco seasoning – it’ll only take you half an hour to make. For a step-by-step guide, check out our recipe for Low Carb “Dorito” Cheese Crisps.
Healthy Savory Snacks
Hummus and Veggies
Evidence suggests plant-based fiber could improve insulin sensibility, and both vegetables and hummus are packed with fiber! You can find hummus at your local grocery store, or make it yourself by following our Sweet Red Pepper Hummus recipe.
Avocados don’t just taste great: they’re low on carbs, high in fiber, and rich in healthy fats. As a result, they might help keep your blood sugar under control. Enjoy them on their own, or use them to make guacamole!
Egg muffins are easy to make, and even easier to savor on the go. Their taste doesn’t come at the expense of your health, either – egg muffins incorporate both protein from eggs and fiber from vegetables. Our recipe includes lean turkey bacon for an extra protein kick!
Say cheese! Thanks to its low glycemic index, people who have diabetes can safely eat cheese to manage their savory cravings. Since cheese tends to be high in calories and fat, though, make sure to control your portion sizes and select the lower fat versions.
Healthy Sweet Snacks
Sweet treats can be more difficult to incorporate into your diet when you have diabetes, but that doesn’t mean you have to cut them out entirely. One particularly healthy option is fresh fruit, which tends to be high in vitamins, minerals, and fiber. To keep your blood sugar levels from spiking, focus on fiber-rich fruits such as berries.
Apple Slices with Peanut Butter
Not sure whether you want something salty or something sweet to snack on? With this classic combination, you won’t have to choose! It’s incredibly easy to make, and you’ll reap the benefits of fiber from the apple and protein from the peanut butter.
Yogurt and Berries
Thanks to the probiotics it contains, yogurt comes with a host of health benefits for people with diabetes. Want to cut down on the tartness of unsweetened yogurt? All you need to do is mix in some berries!
If you’re in the mood for a more “traditional” dessert, you’re in luck: there are all sorts of recipes out there for people with diabetes who still want to indulge their sweet tooth! Additionally, there are a couple of sugar substitutes can be made so you can still enjoy sweets while managing your diabetes. To get started, take a look at our recent Dessert Diaries entry focusing on chocolate desserts.
Create A Snacking Strategy
Now that you’ve heard about some ideas for what to eat between meals, it’s time to focus on the other side of the equation: that is, when you should snack? The most important factor to keep in mind here is staying consistent. By eating meals at roughly the same time each day and filling the gaps in between meals with well-chosen snacks, you can ensure you’re getting food into your system about every three to four hours.
The amount of food you eat is crucial, too. Try to avoid both unusually large meals and skipping meals entirely – both of these can throw your blood sugar off in a big way. Instead, eat reasonably-sized meals; then, supplement them with snacks that have one-third to one-half as much calories as your meals.
Finally, if you’re not sure how often you should be snacking, get in touch with your healthcare provider. They’ll be able to give you advice on when you should snack and what snacks you should eat.
Smart Snacking: Snack Smarter, Not Harder
By putting these tips into action, you should be able to keep your blood sugar in control throughout the day while enjoying a variety of delicious, nutritious snacks. We hope this article has inspired you to try something new – or break out an old favorite!
Want to find even more recipes created with diabetes in mind? Our large collection of diabetes-friendly recipes is just what you’re looking for. Check out the blog for the more diet and exercise tips, including What Is The Ideal Diet For People With Diabetes?