7 Healthy Snacks For Those With Diabetes
In recent years, the number of individuals with diabetes has significantly increased. If you or a loved one have recently been diagnosed with diabetes, it can be hard to find something suitable to snack on. With diabetes, your body isn’t able to break down glucose as the hormone called insulin is either no longer produced, or not produced in sufficient amounts by the body. Hence, foods with glucose such as bread, cereals, sweets, and cakes would need to be avoided as the body isn’t able to properly convert it into energy.
To keep your glucose levels under control, you’d need to snack on healthy snacks that are nutrient-dense. Hence, it’s best to pick snacks that are high in fiber, protein, and healthy fats to keep your hunger at bay and your blood sugar at an appropriate level throughout the day.
Below are 8 snacks we’ve curated that is suitable for diabetics – you’ll be surprised by the range of snacks, and will be bound to find one that caters to your taste buds.
Handful of Almonds
Almonds are convenient to snack on, and due to its plethora of health benefits, is also popular amongst the health community. Just a 28-gram serving of almonds already provides more than 15 different types of vitamins and minerals. Research has also shown that almonds may be able to help control blood sugar in individuals with diabetes as almonds have the perfect combination of fiber, protein, and healthy fats.
Almonds also help in reducing cholesterol levels and weight management, which is helpful to those who are suffering from type 2 diabetes. While almonds are a fantastic snack, they are still high in calories. Hence, limit your portion size to a handful and you’ll be all good to go!
Gullon No Sugar Added Biscuits and Wafers
Since most sweets such as cookies and cakes are high in sugar, those with diabetes tend to avoid consuming them as it causes a spike in blood sugar levels. While that’s true for most sweets, you’d be relieved to know that Gullon Sugar-Free Biscuits are a great alternative to those sweets, as they’re sweetened with Maltitol instead of sugar.
While Maltitol still has a glycemic index, your body won’t absorb as much sugar alcohol in comparison to sugar. Hence, it’s an effective alternative for diabetes. It also has a sweetness close to sugar, with almost half the calories. From chocolate wafers to digestive biscuits, there are over 7 varieties of biscuits and wafers to suit individual preferences.
Sliced Apples with Peanut Butter
While the combination of apples and peanut butter isn’t familiar to everyone, it’s a delectable snack that’s great for those with diabetes. While apples are rich in nutrients such as Vitamin B, and potassium, peanut butter also has Vitamin E and magnesium. Both apples and peanut butter are also high in fiber, which helps in keeping blood sugar levels stable.
You’ll love the subtle sweetness of apple with savoury crunchy peanut butter. If you’re not a fan of apples, you can also swap it out with pears or bananas instead.
This delicious cheese is great for individuals with diabetes as it not only comprised of different vitamins and minerals, it also has almost 13 grams of protein and minimal carbohydrates. There have also been studies conducted which indicate that cottage cheese may be able to help with managing blood sugars since its high in protein.
If eating plain cottage cheese turns you off, you can add some fruits into the cottage cheese for added fiber and for a little sweetness. Cottage cheese is perfect for breakfast or as a little mid-day snack.
Cheese and Whole-Grain Crackers
Another great snack is simply cheese combined with whole-grain crackers to form a little sandwich. While crackers do come with a significant amount of carbohydrates, you can pick those that are whole-grain and higher in fiber to help with your blood sugar levels.
Furthermore, the fat from the cheese may also help with reducing insulin levels, slow down the digestion of carbohydrates, and help to release hormones that help in lowering blood sugar. While you’ll have to be careful in selecting your crackers, also ensure that you’re not choosing processed cheese – cottage cheese is a good pairing with whole-grain crackers for a protein-rich, and delicious snack.
Chia Seed Pudding
As chia seed pudding is extremely versatile, nutritious, and delicious, it’s great for individuals with diabetes. To make chia seed pudding, you’ll just have to soak chia seeds in milk overnight to get a pudding-like consistency. Chia seeds are incredibly nutritious and have plenty of nutrients such as protein, fiber, and omega-3 fatty acids to help with stabilizing blood sugar levels.
Chia seeds can also help to slow down the digestion process and release sugar into the blood as the fiber can absorb a relatively large amount of water. It can also help to decrease triglyceride levels, and reduce the risk of heart disease. You can soak it with soy milk, regular milk, oat milk, and even add Greek yoghurt. Top your chia seed pudding with fruits or an extra crunch of almonds.
Hummus with Veggies
Since most vegetables have minimal carbohydrates, they’re great as a healthy snack –, especially for diabetic individuals. Eating just vegetables, however, can get rather mundane, hence, pair your vegetables with hummus that not only offers fiber, but also nutrients. Enjoy a snack of hummus with vegetables such as cucumber, celery, peppers or baby carrots at any time of the day.
Since hummus is rather calorie-dense, ensure that you’re portioning out the dip together with your vegetables. Alternatively, you can also have your vegetables with a different type of dip such as plain yoghurt, a Greek yoghurt dip made with cucumber, garlic, and other spices, or a low-fat dressing.
The Bottom Line
Just because you have diabetes doesn’t mean that you should be eating snacks that are bland and boring. The key is to pick a snack that’s not only high in protein, but also in fiber and healthy fats to maintain blood sugar levels.
While these snacks are healthier than most, take care to also eat them in moderation.