Managing type 2 diabetes with culturally relevant foods

From heartandstroke.ca

The gaps in Canada’s healthcare system hit home for Mystery Furtado when both her grandmother and best friend were diagnosed with diabetes: 

“When you get a diagnosis of type 2 diabetes, you typically also get a sheet of paper that tells you what you need to eat,” she says. “And for most people from the African, Caribbean and Black (ACB) communities, you look at it and you go, ‘I don't eat anything on this paper.’” 

Working in community health care, in London, Ont., she heard about the same challenges repeatedly from Black people with diabetes: resources that overlooked their food traditions and struggles to find affordable and nutritious cultural ingredients. 

“All of that made me realize that we could do so much great work,” says Furtado. In 2018, she founded a non-profit organization Type Diabeat-It. Her mission? To offer culturally sensitive support and resources to ACB community members — and other people of colour — living with diabetes. 

Type Diabeat-It has since become a registered charity working with several community partners. Their initiatives include: 

• London’s first Black community garden
• Afro-heritage cooking and food literacy programs
• A youth summit
• Black-led fitness programs adapted for people impacted by diabetes symptoms
• Culturally sensitive support groups.

Mystery Furtado

Why culturally relevant diabetes support matters

According to Diabetes Canada, “being of African, Arab, Asian, Hispanic, Indigenous, or South Asian descent can increase your risk of living with type 2 diabetes.” Having diabetes raises your risk of high blood pressure, heart disease and stroke. 

Both genetics and social determinants of health play a role. In Canada, twice as many Black people as white people report facing barriers to healthcare and food security.  And Black women are more exposed to chronic stressors, including racial and sexual discrimination, which can impact their health and treatment outcomes. 

Often the Mediterranean diet is the default recommendation for diabetes management. “There’s this stigma around ‘Black food,’” says Furtado. She adds that food deserts are an issue and finding diabetes-friendly cultural foods might mean driving to a bigger town or city.

Familiar flavours

In cooking classes for all ages — from elementary school kids to seniors — Type Diabeat-It instructors demonstrate a range of delicious preparations for popular ingredients. 
 
Take green bananas.  A resistant starch, they don’t spike blood sugar. They can be boiled, added to salads or subbed in for fries — “a big hit with kids.” 

Mashed ripe plantain taste great in pancakes. They have a lower glycaemic index and more fibre than bananas or other sweeteners. 

For colder days, porridges of plantain, green bananas or millet offer a gut- and heart-healthy alternative to oats. Soups with ground foods and tubers — like cassava and yams — are also diabetes-friendly. 

Participants bring their own cultural twists to dishes. “They’ll say, ‘oh, you can add this, because this is how my family made it back home,’” Furtado says. “We’re building on that ancestral wisdom together.”

Partners in change

Type Diabeat-It and Heart & Stroke connected through a shared focus on expanding food literacy and outreach. “Heart & Stroke was looking to be more culturally aware and offer recipes that better reflect the communities they serve,” Furtado says.  

This new Type Diabeat-It recipe collection aligns with Heart & Stroke’s nutritional guidelines. You’ll find everything from a comforting porridge to a hearty bean stew to creamy ackee and spaghetti. 

Try these vibrant Afrocentric dishes to stabilize your blood sugar and support your heart and brain health. Link is Here .......

https://www.heartandstroke.ca/articles/managing-diabetes-with-culturally-relevant-foods

6 Ways to Reduce Insulin Resistance for Better Blood Sugar, According to Dietitians

From eatingwell.com

These lifestyle strategies are small but mighty! 

KEY POINTS

• Eat more fibre-rich foods to help improve insulin sensitivity and support blood sugar balance.
• Engage in regular exercise to help muscles use glucose efficiently and boost insulin sensitivity.
• Prioritise sleep, reduce stress and gradually lose weight to help reverse insulin resistance.

Insulin resistance is an often-overlooked condition that is a precursor to a host of metabolic conditions, especially prediabetes and diabetes.

Centers for Disease Control and Prevention. About Insulin Resistance and Type 2 Diabetes.

The good news is there are ways to protect against and even reverse insulin resistance. That’s important because cells rely on insulin around the clock to effectively use glucose for fuel. Plus, reversing insulin resistance can reduce your long-term risk of many chronic illnesses.

Read on to learn all about insulin resistance, how it impacts your blood sugar levels, and the best ways to naturally prevent it.

1. Eat More Plants

Eating more whole, fibre-rich plant foods like beans, lentils, whole grains, leafy greens, vibrant veggies, nuts and seeds is one of the best things you can do to help your body use insulin more efficiently, says Los Angeles-based dietitian Vandana Sheth, RDN, CDCES, FAND. “These foods offer a powerful combination of fibre, antioxidants and anti-inflammatory compounds which help with blood sugar balance and support insulin function,” says Sheth. 

What makes fibre so special? “Dietary fibre slows down the digestion process,” says Dru Rosales, M.S., RD. “As a result, it helps to control blood sugar and cholesterol levels, both of which lead to improved insulin sensitivity.” 

2. Reduce Saturated Fat 

“Excess dietary fat, particularly saturated fat, breaks down into fatty acids and accumulates in your muscle and liver,” says Lauren Plunkett, RDN, LD, CDCES, a registered dietitian and certified diabetes care and education specialist. “These fatty acids stick together and harden the cell wall, which causes insulin resistance.” That, in turn, prompts glucose to accumulate in the bloodstream, resulting in high blood sugar.

High-saturated-fat foods include red and processed meats, full-fat dairy, cream, butter, desserts, baked goods and fried foods. While you don’t have to avoid these foods entirely, it’s wise to have a goal to limit saturated fat to less than 10% of your daily calories. “Intakes greater than this have been shown to increase LDL cholesterol, which is a risk factor for heart disease and type 2 diabetes,” says Rosales.

3. Move Your Body Daily 

There are several ways physical activity helps with insulin resistance. Working muscles need lots of glucose for fuel. When you exercise, your muscles take up glucose and remove it from the bloodstream, whether insulin is available or not. In addition, exercise makes muscle cells more sensitive to insulin. And it helps you build more muscle tissue overall.

What’s the best exercise? The answer is the type you enjoy and can stick to. Aim for 150 minutes of moderate aerobic activity each week, or bump the intensity up to vigorous and shoot for 75 minutes per week. This might look like brisk walking, swimming, biking or jogging. Plus add two days of resistance exercise and some stretching. 

4. Prioritize Sleep 

“Research has shown that sleeping less than the recommended seven hours per night is associated with insulin resistance,” says Rosales. “In addition, [poor] sleep duration and quality are both considered risk factors for type 2 diabetes.”

If you’re not getting seven hours per night, start by going to bed 15 minutes earlier than usual. Once you get acclimated to that, increase by 15 minutes until you hit your goal.  

5. Be Mindful of Stress 

Not all stress is bad, but too much chronic stress can increase insulin resistance. Why? Chronic exposure to stress encourages your body to produce higher levels of stress hormones like cortisol, which can impair glucose metabolism. If this becomes chronic, it can lead to insulin resistance. And when excess stress impairs sleep, it can throw you into a vicious cycle, making things even worse. 

To reduce stress, start small by incorporating activities you enjoy doing. For example, you may try journaling, deep breathing, walking, art, prayer, meditation, yoga, tai chi or any other mindfulness activities that you find soothing.  

6. Consider Weight Loss 

If you are living with overweight or obesity, losing even a small amount of your body weight can increase your insulin sensitivity and help prevent type 2 diabetes, says Rosales. Weight loss is so powerful that research has found that people at high risk for diabetes may reduce their chances of developing diabetes by 58% after losing 5% to 7% of their body weight.

Of course, weight loss can be difficult, especially if you’ve tried to lose weight before only to gain it back. It can be helpful to think “slow and steady” and understand that plateaus will happen. When they do, consider reaching out to a registered dietitian or certified diabetes educator, who can help you find realistic, lasting lifestyle changes to continue to lose weight and keep it off. 

What Is Insulin Resistance? 

Insulin is a hormone produced by your pancreas that helps move glucose from your blood into your muscles, fat cells and liver for energy. However, sometimes, things like weight gain, genetics or a sedentary lifestyle can cause our cells to undergo changes that impair their ability to use insulin effectively. In response, the pancreas produces even more insulin, leading to a vicious cycle known as insulin resistance. Over time, if this cycle becomes chronic, the insulin-producing cells of the pancreas become overworked and lose function, potentially leading to prediabetes or even diabetes.

The encouraging news is, it is often possible to reverse insulin resistance with the diet and lifestyle changes we’ve shared. If you’re not sure where to start, try the tip you find easiest to manage. Then, once you’ve mastered that, try another. Little by little, these small changes can yield meaningful results.

Our Expert Take

You can naturally prevent or reduce insulin resistance with diet and lifestyle changes. Strategies like eating more fibre and less saturated fat, exercising, getting adequate sleep, reducing stress and losing weight—if indicated—can all help your body use the insulin it makes more efficiently. 

These strategies are so effective that when done consistently, they may even reverse insulin resistance, which can prevent, delay and treat diabetes. And it’s never too late to get started. Stack small, consistent changes one day at a time to stay motivated, and reach out for professional help for support and guidance if you feel stuck.

https://www.eatingwell.com/ways-to-reduce-insulin-resistance-for-better-blood-sugar-12077246

6 Hydrating Foods You Should Eat for Better Blood Sugar, According to Dietitians

From eatingwell.com

Because blood sugar management isn’t just about carbs 

KEY POINTS

• Hydration supports kidney function—vital for managing blood sugar in type 2 diabetes.
• Water-rich foods like cucumbers and watermelon help hydrate and stabilize blood sugar levels.
• Pairing hydrating foods with protein or healthy fats can promote steady energy and satiety.

Staying hydrated and managing blood sugar are two essential pillars of overall health. And they’re particularly important if you’re living with type 2 diabetes—for several reasons. The first is that high blood sugar levels may lead to increased urination, which may cause dehydration. Proper hydration is also crucial for supporting kidney function. Since the kidneys play a vital role in filtering excess sugar from the blood, dehydration can put additional strain on these organs if you have diabetes.

The good news is that there are certain water-rich foods that can be a delicious part of a diabetes-friendly diet and provide the fluids you need. To find out which ones are best, we reached out to registered dietitians. Here are their top hydrating foods for healthy blood sugar. 

Credit:   Getty Images. EatingWell design

1. Cucumbers

1 cup sliced cucumbers = 3.3 ounces H2O

Boasting roughly 95% water, cucumbers can help keep you refreshed and hydrated without having to rely on sugary or caloric drinks.  With just 4 grams of carbohydrates per cup, they’re also a blood sugar–friendly food. Their skin also provides a bit of fibre, which can prevent rapid glucose spikes, says Johannah Katz, M.A., RD. 

Whether you like adding them to salads, blending them into a refreshing smoothie or soup, or you simply enjoy them sliced as a crunchy snack, cucumbers are an easy, nutrient-rich way to bump up your fluids. 

2. Okra 

1 cup cooked okra = 5 ounces H2O

Okra might not be on your radar, but it should be! Not only is okra 93% water, it provides 4 grams of blood sugar–stabilizing fibre per cup. “Okra contains a gel-like soluble fibre, which slows down sugar absorption,” says Adaure Nosiri, M.S., RDN. “Okra also contains antioxidants like flavonoids and polyphenols, which play a role in reducing inflammation and improving glucose metabolism.” One cooked cup of this veggie contains 7 grams of carbs, making it easy to fit into a balanced meal plan. Plus, it supplies magnesium, a mineral that plays a pivotal role in blood sugar regulation. Try it roasted, steamed or in soups for a versatile, hydrating addition to your diet.

3. Apples 

1 medium apple = 5.2 ounces H20

“Apples are made up of about 85% water and are high in fibre, with about 4 grams in a medium apple,” says Stephanie Deming, M.S., RDN, CDN. If you’re worried about their sugar, there’s no need to be. Apples’ rich fibre slows the absorption of their sugars for a steady, prolonged energy release. Just make sure to eat the skins. They contain special fibres like pectin and cellulose that may help manage blood sugar. 

Apples are so beneficial that one small study found that people with impaired blood sugar control who ate an apple before a high-carb meal experienced fewer blood sugar spikes than when they ate only simple carbs from rice.

Inoue Y, Cormanes L, Yoshimura K, Set al. Effect of apple consumption on postprandial blood glucose levels in normal glucose tolerance people versus those with impaired glucose tolerance. Foods. 2022;11(12):1803. doi: 10.3390/foods11121803.

 So, bite into a crunchy apple when you need a satisfying snack (pair it with nut butter to add some healthy fats and protein for satiety support!).

4. Grapefruit 

½ grapefruit = 3.6 ounces H2O

This juicy citrus fruit is composed of 90% water, making it an excellent way to quench your thirst while adding a burst of refreshing flavour to your day. “Not only do grapefruits have a high water content, but they also provide your body with an important electrolyte, potassium, which helps with overall fluid balance,” says Jamie Adams, M.S., RDN. Additionally, grapefruit’s fibre slows the absorption of sugar into the bloodstream, promoting steadier energy levels. 

Whether enjoyed as a snack, in a zesty salad or added to a smoothie, this fruit is a delicious, nutritious addition to any diet. 

5. Watermelon 

1 cup diced watermelon = 4.6 ounces H2O

As its name suggests, watermelon is an incredibly hydrating food (it’s 91% water). That makes it an ideal choice for staying hydrated on hot days while enjoying a naturally sweet treat. And despite what you might have heard, it has only 11 grams of carbs per cup. So, it can easily fit into a blood sugar management plan. Plus, watermelon contains citrulline, an amino acid that supports the production of nitric oxide, a compound that promotes better blood flow. While more research is needed, emerging research suggests citrulline may also improve insulin resistance and help manage blood sugar.

Of course, watermelon is juicy and refreshing on its own. For even more blood sugar–lowering power, pair it with a small serving of nuts or cheese to balance its carbohydrates.

6. Plain Strained (Greek-Style) Yogurt 

1 (5.6-ounce) container non-fat plain strained (Greek-style) yogurt = 4.4 ounces H2O

“Plain unsweetened Greek yogurt is a high-moisture food, and not only offers a quality source of protein, but is also low in carbohydrate and sugar,” says Mary Ellen Phipps, M.P.H., RDN, LD. “That makes it a perfect combination for people who have to pay attention to their blood sugars.” While a single-serve container of plain strained (Greek-style) yogurt only has about 6 grams of carbohydrates, flavoured yogurt can have lots of added sugars. If plain yogurt isn’t your thing, look for no-sugar-added varieties.

Strained (Greek-style) yogurt is roughly 80% water. That’s not all, though. A 5.6-ounce container provides about 16 grams of protein. That’s a bonus, as protein slows digestion for steady blood sugar levels. Because protein also helps keep you full, it can help with weight loss if that’s part of your diabetes management plan. And if you need one more reason to toss a container in your shopping cart, Greek yogurt offers probiotics, promoting gut health, which is increasingly linked to better blood sugar management.

For a refreshing, hydrating snack, top plain yogurt with a handful of fresh berries or a sprinkle of cinnamon.

Our Expert Take

Staying hydrated and keeping your blood sugar steady are two key steps to feeling your best, especially if you’re living with type 2 diabetes. The good news? You can tackle both at once by adding delicious, nutrient-packed, hydrating foods to your meals. Think crisp cucumbers, tender okra, juicy apples, tangy grapefruit, refreshing watermelon and creamy plain Greek yogurt. These powerhouse foods will quench your thirst and help keep your blood sugar in check. Now that’s a win-win!

https://www.eatingwell.com/best-hydrating-foods-for-blood-sugar-12030419

This diabetes-friendly trick may help reduce sugar spikes

From indianexpress.com

By choosing the right type of rice or wheat, practicing portion control, and combining it with healthy ingredients, diabetic people can enjoy this delicious staple food as part of a balanced diet

Managing diabetes often means finding ways to keep blood sugar levels stable, especially after meals. Since carbohydrate-rich foods such as rice and roti can raise blood sugar, diabetics are often advised to watch their portions and make mindful food choices rather than avoid these staples altogether. Recently, a tip circulating online suggested eating a bowl of salad before rice or roti to help prevent blood sugar spikes. Curious about whether this strategy really works, we asked health experts to explain the science behind it.

Dr Pooja Pillai, Consultant Physician and Diabetologist, Aster CMI Hospital, Bangalore, told indianexpress.com that for diabetics, having a bowl of salad before eating rice or roti isn’t just a healthy habit, but a smart blood sugar management strategy.

“Raw salads rich in fibre help slow down the absorption of glucose from carbohydrates, preventing sudden sugar spikes post-meal. Ideal salads include cucumber, tomatoes, carrots, bell peppers, and leafy greens like spinach or lettuce,” she explained.

According to her, a glucose spike occurs in your bloodstream about 30-60 minutes after you eat carbohydrates. Many factors determine how high the peak is and how long it lasts. These include what you ate with or before the carbohydrate, how much fibre is in the carbohydrate, and your body’s ability to secrete and use the hormone insulin.

She further added that high, prolonged glucose spikes have lasting, detrimental effects on many hormones and proteins, including those that trigger inflammation. Inflammation is linked with a range of conditions, including diabetes and heart disease. 

                                                      Why your should have a salad before rice and roti (Source: Freepik)

Food sequencing

In fact, adding protein sources like boiled sprouts or paneer can further stabilise blood sugar, while a squeeze of lemon and a dash of seeds like flax or pumpkin can boost both taste and nutrition.

This is also known as food sequencing, and nutritionist Lovneet Batra, describes it to be a great way to help the body digest better — first have vegetables, followed by proteins and fats, and finally starch.

As explained by Batra, starting a meal with vegetables and protein, and finishing it with carbohydrates helps keep one fuller. “This is because protein slows down the release of sugar from carbohydrates into the blood stream, preventing a sugar ‘high’ and then crash – and hunger pangs,” she concurred.

Common mistakes to avoid

Dr Pillai mentioned some common mistakes that people make when having salads, including adding cream, sauces, or salt-heavy seasonings that undo the benefits. “Also, avoid skipping salad altogether or eating it alongside the main meal — the timing matters. Eating your salad first gives your body a head starts on digestion and helps in controlling blood sugar levels,” she concluded.

Finally, one must remember that moderation and mindful eating are key to managing diabetes. By choosing the right type of rice or wheat, practicing portion control, and combining it with healthy ingredients, diabetic people can enjoy this delicious staple food as part of a balanced diet.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

https://indianexpress.com/article/lifestyle/health/this-diabetes-friendly-trick-may-help-reduce-sugar-spikes-10069779/

11 Type 2 Diabetes–Friendly Snacks to Keep at the Office

From everydayhealth.com

A tasty snack at your desk or in the break room can shake up office monotony and give you an energy boost for the work to come. But when you have type 2 diabetes, it can feel tricky to find easy-to-pack snacks that won’t spike your blood sugar.

The best snack options provide important nutrients while being low in calories and carbohydrates and free of the trans fats found in many processed snacks.

A healthy snack for people with diabetes should include protein and produce (fruits and veggies), says Lindsay Malone, RD, an instructor and clinical dietitian with the Department of Nutrition at Case Western Reserve University School of Medicine in Cleveland.

“This combination provides protein to help keep you full and satisfied, along with carbohydrates that naturally come packaged with fibre, vitamins, minerals, and antioxidants,” says Malone. “The fibre helps slow digestion and supports more stable blood sugar levels.”

If you don’t have a refrigerator at work, you’ll need to choose shelf-stable snacks, meaning they don’t spoil at room temperature.

As you shop for snacks, also check food labels, avoiding options with added sugar and high carbohydrates. 

But you don’t have to focus on what to leave out — instead, look for snacks that combine protein, fibre, and minimally processed foods.

                                                                                                                          Adobe Stock

1. Banana With a Protein Bar

Protein bars can offer high fibre and protein.

Eaten with a small or medium–size banana, the protein bar slows digestion of the banana’s carbohydrates, which helps you feel full longer and doesn’t spike your blood sugar.

“Look for [mini] bars with around 6 to 10 grams (g) of protein (more if you are going for the full size) and minimal added sugar,” says Malone, who recommends Perfect Bar Snack Size.

Be careful to choose protein bars with low added sugar, says Diane Lindsay-Adler, RDN, an assistant professor of paediatrics at New York Medical College and a registered dietitian-nutritionist at Boston Children’s Health Physicians in Valhalla, New York. 

You can see how much added sugar a bar has by checking the nutrition label. Next to added sugar, it should show how many grams it contains per serving, followed by a percentage of your daily value based on a 2,000-calorie-per-day diet.

For example, if the label says “4 percent” next to added sugar, that means that a serving of that food will give you 4 percent of all the added sugar you should eat that day. Anything under 5 percent is considered a low source of added sugars, so you can use that as a guide when shopping.

“For a snack, aim for less than 15 g of carbs,” says Mary Mosquera Cochran, RD, a registered dietitian at the Ohio State University Wexner Medical Center in Columbus.

2. Apple or Pear With Nut Butter

Pears and apples eaten with nut butter pack a diabetes-friendly nutrient punch. “Fresh fruit provides fibre, while nut butter contributes protein and healthy fats for a more balanced snack,” says Lindsay-Adler.

Nut butters also deliver B vitamins, fibre, vitamin E, and other nutrients.

Some good nut butter options for diabetes include:

• Almond butter
• Cashew butter
• Peanut butter
• 
  
• They also have a long shelf life (up to three months, once opened), so you can keep them at your desk.
• 
  
• 3. Cottage Cheese With Cherry Tomatoes

If you have access to a refrigerator at work, you can include high-protein dairy snacks like cottage cheese.

 “Cottage cheese provides protein with relatively few carbohydrates,” says Malone.

Eating a handful of grape tomatoes with your cottage cheese adds fibre, hydration, and nutrients.

This combination makes a satisfying snack that can help prevent blood sugar spikes, says Malone.

4. Greek Yogurt With Berries

Greek yogurt offers protein and additional nutrients, and berries offer fibre, vitamins, minerals, and 

anti-inflammatory ingredients.

“Berries provide fibre and antioxidants while being lower in sugar than many other fruits,” says Malone. 

“The protein and fibre combination helps promote steady blood sugar levels.”

For the best nutrition-to-calorie and sugar ratios, choose non-fat plain Greek yogurt.

To add flavour and natural sweetness, stir in some berries like these:

• Blackberries
• Black currants
• Blueberries
• Cranberries
• Raspberries
• Strawberries 

5. Cucumbers With Tuna Salad on High-Fibre Crackers

For a snack that includes protein, whole grains, and nutrients like potassium and calcium, put tuna salad and cucumber slices on crackers. “Tuna is an excellent source of protein, and cucumbers add crunch, volume, and hydration,” says Malone. 

Choose high-fibre crackers, says Dr. Cochran. “Look for options with chia or flaxseeds and whole grains.” Some crackers may say “made with whole grain,” but those can include a lot of refined grains.

If your favourite cracker box doesn’t say what percent whole grain they use, check to make sure the ingredient list includes one of these:

• Whole-wheat flour
• Whole rye flour
• Brown rice flour

Ingredients like “wheat flour” or “rice flour” mean it’s not truly a whole-grain option.

6. Air-Popped Popcorn With Roasted Edamame

Popcorn and edamame give you protein, fib, and other nutrients. “Roasted edamame is rich in both protein and fiber, making it one of the most filling shelf-stable snack options available,” says Lindsay-Adler.

As a whole grain, popcorn is also a good source of fibre,” says Lindsay-Adler. In fact, one serving of popcorn delivers about 15 percent of the fibre you need in a day.

“Pairing it with a protein source creates a more satisfying snack that can help support stable blood sugar levels.” For the most nutritional value, go for air-popped popcorn over microwave bags.

7. Jerky With a Kale and Spinach Salad

Meat jerky is high in protein and shelf-stable, says Cochran. Paired with fresh veggies, this snack can also add antioxidants to the mix, says Cochran.

Antioxidants protect your cells from damage and can help prevent diabetes complications like vision problems and nerve pain.

You can get antioxidants from vegetables like:

• Kale
• Spinach
• Brussels sprouts
• Broccoli
• Beets
• Bell peppers

Although veggies and jerky together can make a satisfying snack when you have diabetes, avoid eating processed meats every day. This type of meat comes with its own risks, like heart disease. Processed meats with high levels of sodium, sugars, saturated fats, and nitrates can have negative effects on your health. Many brands now offer less processed types of jerky. Look for options that are low in added sodium, sugars, saturated fats, and nitrates.

8. Turkey Roll-Ups

Turkey slices rolled around strips of cucumber or bell pepper strips make a tasty, protein-rich snack, says Lindsay-Adler. The protein comes from the turkey, which is also low in fat and high in vitamins and minerals.

For the healthiest, least-processed option, look for turkey that’s low in sodium, saturated fat, and nitrates. If possible, choose fresh deli meat over prepackaged. 

Green bell peppers have a very low calorie count but deliver a lot of fibre. This combination helps your blood sugar stay stable as you digest this snack. Bell peppers also have vital nutrients like vitamin C and potassium.

9. Hummus With Cauliflower

Hummus offers protein and healthy fats. And non-starchy vegetables like cauliflower and broccoli can help you feel full longer.

You can buy hummus from your local grocery store or make your own with a blender or food processor. Remember to choose low-sodium chickpeas as you gather your ingredients.

10. Lean Meat Stick With Baby Bell Peppers

For another easy-to-pack snack idea, choose a lean meat stick and baby bell peppers, which require no slicing or prep. “Lean meat sticks are portable and shelf-stable, making them ideal for work,” says Malone. 

“Bell peppers provide fibre, vitamin C, and crunch,” says Malone, who recommends pairing them with meat snack sticks that have no nitrates, ideally with less than 2 g of saturated fat.

Note that like jerky, meat sticks are considered a processed meat and are associated with potential health risks. The healthiest meat sticks are the least processed. Lindsay-Adler recommends Archer or Chomps beef sticks. 

11. Ready-to-Drink Protein Shake With an Apple

Packing a protein shake can be an easy option for busy days, says Malone, who recommends pairing this with an apple for added fibre.

When you choose a protein shake, aim for these nutritional limits per serving:

• About 100 to 200 calories
• At least 15 g of protein per 100 calories
• Less than 5 g of added sugar

The Takeaway

• Packing shelf-stable, diabetes-friendly snacks for work can feel challenging, but pairing protein with fruits and vegetables can offer convenient and healthy choices.
• Try combinations like fruit and nut butters, popcorn and edamame, or an apple and a ready-to-drink protein shake for snacks you can keep at your desk.
• If you have a refrigerator, you can add hummus, cottage cheese, and Greek yogurt to your snacking menu.

https://www.everydayhealth.com/diabetes/type-2-diabetes-friendly-snacks-to-keep-at-the-office/