It’s a myth that diabetics have to eat restrictive diets filled only with highly specialized foods. Diabetics, like everyone else, just need to eat healthy foods low in fat, salt, and sugar.
To manage blood sugar levels, diabetics do need to be careful when it comes to carbohydrates, including starches and sugars. That’s why we’ve curated a list of nutrient-rich snacks that keep refined sugars and unhealthy carbohydrates to a minimum.
Choosing a smart snack requires more than watching out for fat, sodium, and calories. Carefully selected snacks can help you get more of the nutrients and food groups you may fall short on.
A serving of each of our top 8 snacks meets the following nutrition criteria, which address the concerns of people with diabetes:
• 200 calories or less
• 30 grams of carbohydrate or less
• 240 milligrams of sodium or less
• 0 grams of trans fat
• Limited fat, saturated fat, and added sugars
• At least one nutritional plus, such as whole grains or vitamin C
Anyone, including non-diabetics, can use this list to achieve a vibrant and healthy snacking life.
1.Sweet potato toast
Sweet potatoes have a lower GI than white potatoes, as they release sugar more slowly and do not raise blood sugar as much. They are also a great source of fiber, vitamin A, vitamin C & potassium. sweet potato slices are crisped to perfection, top them with avocado, tahini, almond butter, mustard, or anything else you like.
One large hard-boiled egg provides 6 grams of protein, which is helpful for diabetes because it keeps your blood sugar from rising too high after you eat . Hard-boiled egg or two for a snack on their own, or garnish them with a healthy topping like guacamole.
3.Yogurt with berries
An excellent diabetes-friendly snack, the antioxidants in berries may reduce inflammation and prevent damage to cells of the pancreas, also a great source of fiber. Yogurt is also known for its ability to lower blood sugar levels, due to the probiotics it contains.
4.Veggies and Hummus
Hummus is a creamy spread made from chickpeas, provides lots of protein, with 3 grams per tablespoon. It tastes great when paired with raw veggies. Both vegetables and hummus are good sources of fiber, vitamins and minerals.
This is my favourite homemade hummus recipe
5.Apples with nut butter
Apples are rich in several nutrients, including B vitamins, vitamin C and potassium, while peanut butter provides significant amounts of vitamin E, magnesium and manganese, all of which are known to help manage diabetes. Both apples and peanut butter are also very high in fiber.
6.Chia Seed Pudding
Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency. It’s a healthy snack because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fiber and omega-3 fatty acids.
How to make chia pudding
It is a snack made by combining nuts, seeds and dried fruit. A 1-ounce (28-gram) serving of trail mix provides almost 4 grams of protein, which makes it a filling snack that may promote blood sugar control in people with diabetes. It also provides some healthy fats and fiber from the nuts and seeds, which have been shown to help reduce blood sugar and insulin levels.
8.Cantaloupe with Creamy Cottage Cheese
The melon is an excellent source of vitamin A and C. Plus, the Low-fat and low-sodium cottage cheese add 7 g of protein to the snack and supplies a good source of calcium. Top 1 cup of cut-up melon with ¼ cup of low-fat cottage cheese.
Snacking often gets a bad rap. But if you are managing type 2 diabetes, including healthy snacks in your diet can be a great way to keep blood sugar levels in a healthy range and energy levels high. They can also be a great weight-loss tool.