The 15 Best Snacks for People with Diabetes
Managing blood sugars and a hunger pang? Look no further than these 15 snacks for diabetics!
What Validates Healthy Snacks for Diabetes?
Snacking is often misunderstood, as it has this fairly “unhealthy” notion surrounding it. However, snacks can be quite saving amidst a striking hunger pang, particularly if gravitating to more nutritious options rather than the vending machine loaded with crunchy chips and sweet treats.
Not only can resorting to these sort of convenience foods leaves you feeling unsatisfied quickly after, but can cause blood sugar spikes in people managing blood sugars.
Nonetheless, snacks for diabetics are moderated, rich in protein and fiber, often balanced with healthy fats, mostly limited to 15 to 20 grams of carbohydrate, and include these 15 ideas!
15 Diabetes Snack Ideas
According to published research in European Journal of Clinical Nutrition, eating almonds as a snack can help lower glucose and control hunger levels.
They are also a significant source of calcium, posing as a valuable alternative for those with a milk allergy, are lactose intolerant, or simply trying to reduce dairy intake.
Since almonds and other nuts are calorically-dense, stick to a one ounce serving, or approximately a small handful or ¼ cup.
2. Apple Slices and Peanut Butter
Though individuals with diabetes may believe the natural sugars in fruit cannot fit into their diet plan, they (including apples) certainly can!
Slice up a small to medium-sized apples and pair with peanut butter, as complementing with the healthy fat and protein can further combat against blood sugar spikes.
3. Beef Jerky
Beef jerky is an appreciated packaged protein source, thus making it an extra convenient diabetes snack option when in a hurry!
But along with whopping 31 grams of protein per 3.5-ounce serving, beef jerky is rich in phosphorus, iron, vitamin B-12, and zinc.
4. Carrot Sticks and Hummus
Ditch the chips and dip and snack on carrot sticks and hummus!
Hummus is filled with fiber, healthy fat, and protein to keep blood sugars steady amidst a snack attack, while carrots are rich in fiber and vitamin A.
5. Chia Seed Pudding
Confronted with a sweet tooth? Let this high-protein vanilla chia seed pudding not only defeat it, but do so without the concern of blood sugar spikes.
In addition to being naturally sweetened, the pudding is packed with fiber, omega-3s, and protein to help stabilize blood sugars.
6. Cottage Cheese
A ½ cup serving of low-fat cottage cheese supplies a mere 80 calories, 3 grams of carb, and a whopping 14 grams of protein!
Enjoy as is or pair with a low-carb fruit including peaches, grapefruits, and berries.
7. Cucumber Slices and Ranch Dip
But not the ranch dip often loaded with sugars, oils, and other preservatives… But this Greek yogurt ranch dip packed with protein and flavor!
It pairs perfectly with the crunch and coolness of cucumbers, along with keeping blood sugars regulated and hunger controlled.
Edamame offers the perfect combo of protein, fiber, and healthy fats to combat hunger while defeating blood sugar spikes.
Simply enjoy edamame boiled with a sprinkle of sea salt for a nutritious snack.
9. Energy Balls
When it comes to a convenient breakfast or snack, you may be reaching for that “healthy” granola ball…
Unfortunately, they are often packed with sugars and syrups and likely to spike blood sugars. But to keep the desirability of granola bar's convenience, and while withholding the dignity of its ingredients, prepare these 14 no-bake energy balls!
Each are free of unnecessary ingredients and loaded with nutrients and flavor whilst keeping blood sugars and hunger levels in check.
10. Greek Yogurt Parfait
Instead of purchasing flavored yogurts loaded with added sugars, prepare a homemade Greek yogurt parfait for a nutritious and delicious healthy snack for diabetes management.
Simply layer a plain Greek yogurt with fresh berries and sprinkle a tablespoon of nuts or seeds and cinnamon on top. Not only is it sweetened with natural ingredients, but packed with protein and fiber to keep blood sugars stable.
11. Hardboiled Eggs
Hardboiled eggs are a handy snack if managing blood sugars, as they are packed with protein and healthy fats. And not to mention, the yolks are one of the very few food sources naturally supplying vitamin D, while eggs are also a valuable source of choline, selenium, phosphorus, some B vitamins, and the antioxidants lutein and zeaxanthin.
Boil some up in batches at the beginning of the week and stock in the fridge for whenever you need an on-the-go snack.
Rather than opting for a high-carb bag of chips, snack on a cup of air-popped popcorn for a mere 30 calories!
Also avoid the added butter and salt and offer natural flavor with favorite seasonings and herbs, including the pairings of parsley and red pepper flakes, chili powder and lime zest, and cocoa powder and cinnamon.
13. Pumpkin Seeds
Pumpkin seeds offer an appropriate balance of healthy fats, protein, and carbohydrate to keep blood sugars at bay.
Snacking on a ¼ cup of pumpkin seeds also costs a mere 180 calories and supplies potassium, iron, magnesium, zinc, copper, and selenium.
14. String Cheese and Grapes
There's just something so delightful about this diabetes snack idea… String cheese and grapes!
The pairing of a part-skim string cheese and a cup of grapes totals approximately 17 grams of carbohydrate, along with packing protein and calcium.
15. Tuna Salad
Filled with healthy fat and protein, quickly mix up a lighter tuna salad for your next go-to snack.
Simply mix a 5-ounce can of wild albacore tuna with a small avocado, diced carrots and celery sticks, a tablespoon of lemon juice, and salt and pepper to taste. Enjoy as is or top onto a few whole grain crackers.