Living with diabetes doesn't mean you have to miss out on delicious and nutritious snacks. In fact, healthy snacks for diabetics are essential in maintaining balanced blood sugar levels throughout the day.
It's important to choose snacks that are low in added sugars and simple carbohydrates, rich in fiber, and contain a good balance of protein, healthy fats, and complex carbohydrates.
In this article, we'll share a list of healthy snacks for diabetics that are not only tasty, but also quick and easy to prepare.
What to Eat with Diabetes
When you have diabetes, it's crucial to monitor your carbohydrate intake and choose foods that help maintain stable blood sugar levels. This can be achieved by selecting snacks that are:
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Low in Added Sugars
Opt for natural, whole-food options that don't contain any additional sugars, such as fruits, vegetables, and whole grains.
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High in Fiber
Fiber-rich foods can help slow down the absorption of sugar, which assists in regulating glucose levels. Examples include nuts, seeds, and legumes.
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Balanced in Macronutrients
A mix of protein, healthy fats, and complex carbohydrates can provide sustained energy and help maintain steady blood sugar levels.
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Portion-Controlled
Keep track of serving sizes to ensure you're not consuming too many carbohydrates or calories in one sitting. “Diabetics may find it beneficial to get a food diary, as well, so that they know exactly what they’re eating and how it impacts their blood sugar,” highlights Melinda Hany, Registered Nurse.
What Are Healthy Snacks for Diabetics?
Here is a list of healthy snacks for diabetics that are swift and simple to prepare:
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Hard-Boiled Eggs
Eggs are a nutrient-dense, low-carb option that is rich in protein and healthy fats. Hard-boiled eggs are an excellent grab-and-go snack that can be prepared in advance. They help keep you full and support stable blood sugar levels.
To add flavor, sprinkle some salt and pepper or a pinch of paprika.
“However, eggs can be high in cholesterol when eaten in larger quantities — so use moderation,” notes Hany.
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Yogurt and Berries
A serving of unsweetened Greek yogurt topped with a handful of fresh berries is a satisfying, nutrient-packed snack.
Yogurt provides protein, calcium, and probiotics, while berries are high in fiber and antioxidants.
Stick to portion sizes of about 1/2 cup of yogurt and 1/2 cup of berries to monitor carbohydrate intake.
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Popcorn
Zea mays everta is a whole grain that can be a healthy snack for diabetics when prepared without added sugars or excessive amounts of oil.
Air-popped popcorn is low in calories and high in fiber, which helps in regulating glucose levels.
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Enjoy 3 cups of air-popped popcorn for a satisfying snack that contains about 15 grams of carbohydrates. “There are also low-calorie, zero sugar additives that can be sprinkled on air-popped popcorn to give it a little extra punch without impacting your blood sugar,” says Hany.
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Chia Seed Pudding
Chia seeds are rich in fiber, healthy fats, and protein, making them an excellent choice for a diabetic-friendly snack.
To make chia seed pudding, mix 1/4 cup of chia seeds with 1 cup of unsweetened almond milk and a dash of vanilla extract. Refrigerate the mixture for at least 4 hours or overnight to thicken.
Top with a few berries or a sprinkle of cinnamon for added flavor.
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Homemade Protein Bars
Store-bought protein bars can be high in added sugars and preservatives. Making your own allows you to control the ingredients and ensure they are diabetes-friendly.
Be sure to check our article titled, “The Ultimate Peanut Butter Protein Bar Recipe: Delicious and Nutritious” – not only will you learn how to produce your own protein bar in seven simple steps, you will also get to know more about the health benefits that make peanut butter an excellent alternative for diabetics.
Tips for Snacking with Diabetes
To make the most of your healthy snacks for diabetics, consider these additional tips:
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Plan Ahead
Prepare your snacks in advance to avoid reaching for unhealthy options when hunger strikes. “Having healthy snacks at hand is also a helpful way to manage low blood sugar, keeping you safe,” Hany adds.
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Listen to Your Body
Eat when you're hungry, but be mindful of portion sizes to prevent overeating. “Instead of grabbing the bag, pour a serving out into a separate bowl to avoid over-eating,” adds Hany.
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Check Your Blood Sugar
Regularly monitoring your glucose levels can help you understand how different snacks affect your body and make more informed choices. “Try checking it both before and after eating, or talk to your doctor about a continuous glucose meter (CGM),” notes Hany.
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Combine Food Groups
Pairing a source of protein or healthy fat with a carbohydrate can help slow down the absorption of sugar, promoting stable blood sugar levels.
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Stay Hydrated
Drinking water throughout the day is essential for your health in general and can help prevent overeating. “Stick with water and avoid fruit juices or sodas, even those labeled “sugar-free,” says Hany.
Takeaway
Maintaining a healthy diet is an essential aspect of diabetes management, and snacking plays a significant role in it.
With this list of salubrious snacks for diabetics, you can enjoy satisfying and nutritious options that not only taste great, but also help manage blood sugar levels.
Remember to be mindful of portion sizes, combine food groups, and listen to your body (combined with checking your blood sugar) to make the most of your snacking experience.