Snacking often gets a bad rep, but if you are managing ‘Type 2 Diabetes’, including healthy snacks in your diet can be a great way to keep your blood sugar levels balanced and energy levels up.
Choosing healthy snacks can be difficult when you have diabetes. The key is to pick snacks that are high in fibre, protein and healthy fats, all while keeping your blood sugar in mind.
In this article, I will tell you the best snacks for diabetics. From almonds, popcorn, organic beet chips, egg muffins to black olives and more.
Healthy Snacks to Help You Beat Diabetes
1. Simple Guacamole
Simple but filling, this guacamole can be savored with crunchy cucumber slices to keep carbs in check. Plus, the polyunsaturated fatty acids found in avocados are known to improve insulin making it easier for the body to regulate blood sugar levels.
- Just peel and chop avocados then place in a small bowl.
- Sprinkle with lemon juice.
- Add salsa and salt.
- Mash coarsely with a fork and refrigerate.
2. Sugar-Free Hot Cocoa Made With Dark Chocolate
Sip a warm cup of sugar-free hot cocoa to beat the munchies. This drink scratches that chocolate craving. It also gives you about 400 milligrams of calcium, nearly 30 percent of your daily value of this bone-building mineral. Look for a sugar-free dark-chocolate cocoa mix because dark chocolate offers more benefits than the milk chocolate or white variety.
- One cup of fat-free milk.
- Blend with one envelope of sugar-free cocoa mix.
Popcorn is the king of comfort food. But did you know that it’s a whole grain, too? Whole grains contain satiating fiber, which can support healthy weight goals. This high-fiber, crunchy snack tantalizes the taste buds. But be mindful of what you put on top.
- Select a low-fat variety of popcorn that can be microwaved, or
- Air-popped for just 6g of carbs and 31 calories per cup.
Cooked edamame provides roughly 17g protein and 8g fiber in one cup. That is why it’s considered a powerful snack for keeping hunger levels in check. This diabetes-friendly munchie is available fresh or frozen, so it’s super easy to make.
Plus, the bioactive compounds in these beans are also known to protect heart health in multiple ways such as lowering cholesterol and reducing blood pressure.
5. Mini Babybel Cheese
For an on-the-go snack that will fill you up without impacting blood sugar levels, try Mini Babybel Cheese.
This fun snack is 100% real cheese and a good source of calcium and protein. Since it contains 0 grams of carbohydrates. You know your blood sugar levels will stay within a healthy range even after your snack.
Pair it with a handful of raw, non-starchy vegetables such as sliced red, yellow, or orange peppers, baby tomatoes or sliced cucumbers. This will add volume, vitamins, and minerals without extra carbs or calories.
6. Oatmeal With Berries
Who says oatmeal is just for breakfast? A study found that eating it for just two days helped diabetics get their blood sugar back on target. One ½ cup of plain, cooked oatmeal contains 77 calories, 3 grams protein and 14 grams of carbohydrates.
- Quick-cook oats are high on the glycemic index while steel-cut ones are a better choice for people with diabetes.
- Top your bowl with ¼ cup of your favorite berries — such as blueberries, strawberries, or raspberries
- Add as well as a ½ oz of almonds. This will fill you up and keep blood sugar levels stable for under 200 calories.
7. Spicy Pumpkin Seeds
With 7 grams of protein per ounce, pumpkin seeds can help squash hunger in minutes. These seeds are also a great alternative if you have a nut allergy.
Studies suggest that this festive snack can slow down the absorption of carbs in the gut keeping blood sugar balanced. Consider adding plain, shelled varieties to other dishes such as salads and baked goods. They’re also high in magnesium, a mineral known to protect heart health.
8. Rhythm Organic Beet Chips
These beets have all the spectacular crunch of potato chips, and they include far more beneficial nutrients.
These simple, conveniently packaged beet chips are ready to snack on. Just reach into the bag to start crunching. The beets have been dried, so they won’t make your fingers all red, but they still have all the good stuff like fiber and iron. They are healthy enough to snack on any time, or even all day long.
9. Celery sticks with hummus
Celery is a low-calorie, high-fiber food that also provides vitamins and minerals. Pair it with hummus to add a source of protein. For best results, avoid highly processed hummus, and make it at home by blending chickpeas, tahini, and lemon.
10. Chia seed pudding
Chia seeds are a great super food. They are rich in protein, omega-3, fatty acids and fibre. They can prove extremely effective in managing blood sugar and are remarkably easy to add to your diet.
- Take 3 tbsps of chia seeds.
- Mix with 1 cup of almond milk. (You can pick the milk of your choice.)
- You can add 1tsp of honey and mix well to sweeten it. (Optional)
- Leave the mixture in the fridge overnight and top it with fruit before you eat it.
11. Egg muffins
Eggs are one of the best sources of protein, and are very fulfilling as well. This makes them diabetes friendly. Mix and bake them with vegetables or the meat of your choice and you have got yourself a delicious snack.
- Preheat the oven to 350 Fahrenheit.
- Spray oil over the muffin tray.
- Take 5 eggs.
- Chopped onions.
- Add pepper, salt, and a half cup of cheddar cheese and whisk.
- Divide the mixture into the muffin tray and bake it in the oven for at least 20 minutes.
Eggs are beneficial for your body in more ways than one.
12. No-bake energy balls with cinnamon
Made from high-fiber oatmeal, peanut butter, crushed walnuts, and banana, these bars have about 12 grams of carbs and 4 grams of protein per ball. They have no added sugar.
Walnuts are another great source of healthy omega-3 fats that help reduce inflammation and protect the heart.
- 2 cups rolled oats
- 1 cup peanut butter
- 1 cup crushed walnuts
- 1 tablespoon honey
How to prepare:
- Combine all the ingredients in the bowl of a stand mixer.
- Beat until well combined. Add more honey if the mixture is not holding together.
- Using a cookie scoop, form 20–24 balls and place them on a cookie sheet.
- Dust with cinnamon powder.
- Refrigerate for 30–60 minutes or until firm.
13. Unsweetened Greek yogurt with berries
Greek yogurt provides gut-healthy probiotics and a good amount of protein. A single-serving contains 14 grams of protein and only 6 grams of carbs. Be sure to buy unsweetened yogurt since some flavored ones contain as much as 20 grams of added sugar per serving.
It’s best to skip the brands with artificial sweeteners as well. Sweeten yogurt with a handful of berries, which also provide filling fiber and inflammation-fighting antioxidants.
14. Black Olives
If you love savory foods but want to steer clear of junk, try a single-serving pack of olives.
While olives are often criticized for their high sodium content, the high fat content of these fruits comes from monounsaturated fat, a powerhouse of the Mediterranean diet. Because they’re already pre-packed, you can easily watch your portion size.
15. Fresh, Low Fat Mozzarella and Juicy Tomatoes
Fresh mozzarella and tomato is another good choice of snack for diabetics. When it comes to cheese, it is recommended to eat reduced-fat or regular cheese in small amounts.
- One oz. of fresh mozzarella supplies 6 grams protein and 6 grams fat.
- One cup of grape tomatoes has 8g of carbs.
- Skip the dressing and opt for a drizzle of heart-healthy olive oil or balsamic vinegar and
- A dash of salt and pepper for flavor.
In total, this snack is about 130 calories.
Research suggests that a handful of almonds just might keep blood sugar stable. Thanks to the naturally present fiber, protein and healthy fats. With a perfect crunch, this shelf-stable snack is ready whenever and wherever you are.
Getting bored of plain varieties? Explore your spice rack and splash on some exciting seasonings to create Spicy Almonds.
17. Cantaloupe and Creamy Cottage Cheese
Low-fat and low-sodium cottage cheese enhances the natural sweetness of cantaloupe.
- Top 1 cup of cut-up melon
- ¼ cup of low-fat cottage cheese
- Add a sprig of mint to add a punch of color and flavor
The melon is an excellent source of vitamins A and C. Plus, the low-fat cottage cheese adds 7g of protein to the snack and supplies a good source of calcium.
18. A small apple with peanut butter
Yes, this childhood favorite is diabetes-approved.
Apples are high in fiber with the skin on, low in calories, and rich in flavonoids that may be protective against diabetes. Peanut butter offers some protein and healthy fat, but cap your serving to one tablespoon if you’re aiming for a lower-calorie snack.
While these are some great snack ideas, it’s equally important to eat the right food all the time if you’re a diabetic.