Healthy Snack Ideas for Diabetics - Part 1
We often come across the saying, “avoid snacking between meals”. However, it isn’t necessarily great advice, particularly for people with diabetes. In fact, going long periods of time—say, more than three to four hours—without eating can actually work against you in your journey towards keeping blood sugar stable and stave off hunger.
Choosing healthy snacks can be difficult when you have diabetes. The key is to choose snacks that are high in fiber, protein and healthy fats. These nutrients will help keep your blood sugar levels under control.The question however arises- What’s better? Indulging in a powerful mix of just the right nutrients and flavors to balance blood sugar and quell your cravings or go forward with the conventional snacking choices that include deep fried or even foods or beverages that are seemingly harmless but have a high sugar content. This article shall mainly focus on snacks rich in one or more glucose-steadying and appetite-suppressing nutrients such as fiber, fat and protein as well as a host of dynamic flavors and textures. It is vital to note that as a diabetic, deep fried foods and beverages with high sugar quantities- homemade or otherwise are extremely harmful for your overall health and might cause severe, long lasting consequences..
The snacks on this list also clock in at about two hundred calories or less, which is another good rule-of-thumb to keep in mind when it comes to figuring out which snacks will work for—not against—your goal of maintaining weight while also keeping blood sugar balanced.
It’s also important to snack on nutrient-dense foods that promote overall health.
Deviled Eggs:
Nutrition Facts:
2 egg halves: 146 calories, 13g fat (3g saturated fat), 215mg cholesterol, 169mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 6g protein.
Hard-boiled eggs are an easy-to-prepare high-protein and zero carb snack that won’t increase blood sugar. Add some fresh tomatoes and cilantro and you’ve got a slightly spicy bite that’s completely crave-able. You can even make a batch for the week ahead! If you’re insulin-dependent, add a slice of Sugar Watchers’ low GI flour bread and it will provide you with complex carbs that offer perfect protection against your blood sugar going too low.
Chili-Lime Roasted Chickpeas:
Nutrition Facts:
1/3 cup: 178 calories, 8g fat (1g saturated fat), 0 cholesterol, 463mg sodium, 23g carbohydrate (3g sugars, 6g fiber), 6g protein.
Crunchy, spicy and full of fiber, this snack is packed with protein. Easy to make, these Chili-Lime Roasted Chickpeas might be everything you want and need in a snack! Plus, research suggests that chickpeas also help prevent or reduce the progression of type 2 diabetes.
Almonds:
Nutrition Facts:
22 almonds: 171 calories, 15.6g fat (1.2g saturated fat), 0 cholesterol, 0.3mg sodium, 5g carbohydrate (1.3g sugars, 3g fiber), 6g protein.
Research proves that a handful of almonds just might help keep blood sugars stable, thanks to the naturally present combination of fiber, protein and healthy fats. With a perfect crunch, this shelf-stable snack is ready whenever and wherever you are.
Spicy Pumpkin Seeds:
Nutrition Facts
1/4 cup: 103 calories, 7g fat (1g saturated fat), 0 cholesterol, 158mg sodium, 9g carbohydrate (0 sugars, 1g fiber), 3g protein.
With 7 grams of protein per ounce, pumpkin seeds can help squash your hunger and cravings in minutes. These seeds are also an ideal alternative if you have a nut allergy. Studies suggest that compounds in this delicious snack can even slow down the absorption of carbs in the gut which in turn,helps to keep blood sugar balanced. They’re also high in magnesium, a mineral known to protect heart health.
Popcorn:
Nutrition Facts:
1 gram of fiber per 1-cup (8-gram) serving, Total of 31 calories .
Popcorn is a very popular and healthy whole-grain snack food.
It has been deemed one of the best snack foods for people with diabetes, partly because of its low calorie density. Snacking on low-calorie foods also aids weight control, which is known to promote decreased blood sugar levels and better overall management of type 2 diabetes. Since most prepackaged popcorn is full of salt, trans fats and other unhealthy ingredients, it is healthiest to air-pop your own.
Conclusion:
There are plenty of healthy snack options to choose from if you are diabetic. It should be kept in mind though to choose foods that are high in protein, fiber and healthy fats, all of which are known to help maintain healthy blood sugar levels.
Individuals with type 2 diabetes may have a higher risk of obesity and chronic illnesses, such as heart disease. Therefore, it is also important to focus on foods that are nutrient-dense and healthy overall. Snacking when you have diabetes doesn’t have to be difficult. There are many quick, easy and healthy snacks you can prepare yourself and eat even when you’re on-the-go.
