8 Snacks for People With Diabetes

From healthnews.com

Choosing snacks that are low in carbs can help you avoid blood sugar spikes. Look for snacks that are high in protein, fibre, and fat to help you feel full and counterbalance the effects of the carbs.

Key takeaways:

• If you have diabetes, choose snacks that are low in carbohydrates to avoid blood sugar spikes.
• Choose snacks that are high in protein, fibre, and healthy fats for nutrition and satiety.
• Healthy snacks will keep your blood sugar level steady.
• Avoiding blood sugar spikes over time can keep you from diabetic complications.

Keeping your blood sugar levels stable can help you avoid diabetes complications in the future. Read on to find out about great snack choices for people with diabetes.

Diabetes and snacking

If you have diabetes, there are a few things to keep in mind when choosing a snack. It’s important to choose healthy snacks that won’t spike your blood sugar numbers. The best snacks are high in fibre, protein, and healthy fats — all things that are key to healthy glucose levels. It’s especially essential to watch your carbs because carbs are broken down into glucose in the body, which raises your blood sugar. Those blood sugar spikes over time increase the risk of worsening your diabetes, leading to diabetic complications.

Choosing a healthy snack

Josten Fish, registered dietitian tells Healthnews, “Choosing a snack that has a combination of protein, healthy fat, and carbohydrates will help keep blood sugar levels stable, provide sustained energy, and a variety of nutrients.” She suggests focusing snacks on the three main macronutrients for the following reasons:

• Carbs. They have the most significant impact on blood sugar levels. Fish says, “Try to choose complex carbohydrates such as fruits, vegetables, and whole grains, as the fiber will help regulate blood sugar.”
• Protein. Snacks with protein can slow down the absorption of carbs to prevent blood sugar spikes.
• Fat. Choose a healthy fat to help boost satiety, slow the digestion of carbs, and make your snack taste good.

"It’s also important to keep portion sizes in mind when snacking and to keep the carbohydrate count of your snack within your personalized goal range."

Josten Fish

8 diabetes-friendly snacks

These eight examples of healthy snacks can be consumed by people with diabetes:

1. Hard-boiled eggs

This is nature’s perfectly packaged snack. Eggs are high in protein, and studies show that including eggs in your diet can improve glucose levels in people with diabetes. Eggs are also packed full of vitamins, minerals, and nutrients like choline, which contribute to brain health. Hard-boiled eggs keep well in the refrigerator for several days, so they’re an easy snack to grab when you are low on time.

2. Peanut butter

Peanut butter is high in protein, and if you choose the right brand, it can be a healthy snack for people with diabetes. Many peanut butter brands contain added sugar and unnecessary fats. Choose a brand that contains only peanuts and salt, making it a healthy choice. Slice up carrots and apples, or use celery sticks to dip. Peanut butter is not only high in protein, but it’s a great source of fibre — both things that can help you feel full, and balance blood sugar levels.

3. Yogurt with nuts and berries

Yogurt is a great snack for people with diabetes, as long as you choose brands with the least amount of added sugar. Dairy foods, like yogurt, are high in vitamin D and calcium. Both of those nutrients are essential for health and are shown to reduce the risk of type 2 diabetes. Berries are one of the fruits lowest in sugar, and nuts are a great way to add healthy fat and protein to your diet. Berries and nuts are high in fibre, and studies show that the health benefits of yogurt may include optimal glucose and insulin levels.

4. Veggies and guacamole

Veggies are one of the best snacks you can eat because they’re packed full of nutrients and fibre. They’re also low in calories and carbs and provide a satisfying crunch. Adding freshly made guacamole to dip your veggies in provides even more fibre and a good serving of healthy fat. Avocados contain mostly monounsaturated fat, a healthy plant-based fat that your body uses for energy and to maintain your body’s cells. It’s a healthy snack made up of only whole foods that tastes good too.

Making guacamole is easy:

• Mash up an avocado.
• Add extras such as diced tomatoes, onion, jalapeño, and cilantro.
• Top it off with a little lime juice and garlic salt.
• Give it a good mix.

5. Fruit and cheese snack plate

Cheese is a low-carb, high-protein snack that is high in bone-building calcium. Most cheeses contain little to no carbohydrates, which makes it a great snack for people with diabetes. Add in a few low-sugar fruits, like blueberries and blackberries, and you have an easy snack that is full of protein and won’t spike your blood sugar.

6. Hummus and raw veggie sticks

Hummus is a dip that originated in Egypt hundreds of years ago. It is made from chickpeas, tahini, lemon juice, and spices, making it full of protein and fibre. Studies show that hummus may play a beneficial role in the regulation of glucose and insulin. Fresh vegetables are great for dipping into hummus — try bell pepper strips, grape tomatoes, cucumber slices, or celery.

7. Cottage cheese and berries

This classic snack is full of protein, fibre, and phytonutrients. High-protein foods, like cottage cheese, are shown to help keep blood sugar levels in check. Researchers looked at several types of berries — strawberries, blackberries, raspberries, blueberries, and cranberries — and found that they contain many bioactive compounds that act as antioxidants in the body. The study suggested that adding berries to your diet may prevent inflammation disorders, reduce the risk of cardiovascular disease, and lower the risk of several cancers.

8. Kale chips

Kale hit it big as a health food a few years ago, and for good reason. It is packed with nutrition. Kale contains magnesium, vitamin C, calcium, potassium, and more. This vegetable is low in carbohydrates, making it a great choice for people with diabetes. One nutrient that is highlighted in kale is a beta-carotene called lutein. Lutein has strong antioxidant properties and has been studied extensively. Lutein is great for eye health and is associated with a lower risk of type 2 diabetes.

Follow these steps to make delicious kale chips:

• Wash and thoroughly dry fresh kale.
• Rip pieces off the stem, and lay them out on a baking sheet.
• Make sure the pieces are not touching each other.
• Rub avocado or coconut oil into the leaves, then sprinkle with salt or your favourite spice.
• Bake at 225 degrees for 15 minutes.
• Stir the chips around, then bake for another 5–10 minutes.
• Let them sit for a few minutes because they crisp up even more right after they’re taken out of the oven.

Choosing a healthy snack that won’t impact your blood sugar takes a little thought and planning, but it is worth the time. The most important macronutrient to keep an eye on is carbohydrates because of their effect on blood sugar levels.

https://healthnews.com/health-conditions/diabetes/8-snacks-for-people-with-diabetes/