Delicious & Diabetic-Friendly Snack Guide
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Written By
Aaron Smith
Aaron Smith
Aaron Smith is an LA-based content strategist and consultant in support of STEM firms and medical practices. He covers industry developments and writes about all things Diabetes. In his free time, Aaron enjoys swimming, swing dancing, and sci-fi novels.
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Chris Stocker
Chris Stocker
Chris Stocker is a financial services professional and licensed insurance agent. He's also Owner and author of The Life of a Diabetic as well as Type 1 Detour. He's been writing about Diabetes related topics for over 10 years, and has been featured in HealthLine, Diatribe, Diabetes Advocates and JDRF.. He's been writing about Diabetes related topics for over 10 years, and has been featured in HealthLine, Diatribe, Diabetes Advocates and JDRF.
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Last Updated on December 11, 2024
When 2 p.m. rolls around, you always look forward to grabbing your mid-afternoon pick-me-up. The question is, is that pick-me-up actually dragging you down by causing your blood sugar to spike? People with Diabetes always need to be smart with their snack choices.
United States market research indicates that the most frequently consumed snack choices range from cookies to chips, candy, ice cream, soft drinks, and cake. Unfortunately, a lot of these snacks are high in sugar which can lead to people developing a sweet tooth and not enjoying nutrient-dense low-sugar content fruits, food, and drinks. This change in eating behavior can eventually lead to the development of chronic diseases such as type 2 diabetes.
The good news? It is indeed possible to snack in a way that will keep your energy levels high and your blood sugar, or glucose, levels low. Here’s a rundown on the top delicious and diabetic-friendly snacks to indulge in from one afternoon to the next.
Quick Article Guide
Here’s what we’ll cover in this post:
Boiled Eggs
One of the best snacks to enjoy as a diabetic is a hard-boiled egg. The protein content of a boiled egg immediately makes it a winner among diabetic-friendly snacks, as the protein will keep your sugar levels from increasing too much after you’ve eaten. On top of this, eggs promote fullness, which will keep you from wanting to snack on other unhealthy foods in between meals. Feel free to eat a boiled egg by itself or garnish it with some guacamole for some added flavor.
Apples and Peanut Butter
Apples and nut butter are other excellent options for diabetics looking for a sweet yet nutritious snack. Apples contain many key nutrients, including potassium, vitamin B, and vitamin C. In addition, peanut butter contains heavy amounts of manganese, magnesium, and vitamin E. All of these nutrients are great for managing diabetes.
The fiber content of both peanut butter and apples can further help you to keep your blood glucose under control. Apples also contain polyphenol antioxidants, which are believed to safeguard the cells in your pancreas from diabetes-worsening damage.
Yogurt
Looking for another sweet and refreshing snack? Try some yogurt with your favorite berries and nuts. This delectable combination of sweet and tart is diabetes-friendly. Yogurt contains probiotics, which can improve the body’s metabolizing of foods containing sugar. It is also a low GI food that is high in protein and low in carbohydrates so it will not spike blood sugar levels throughout the day.
Berries
As a diabetic, you can add seasonal berries such as blueberries, strawberries, raspberries, and blackberries in your everyday eating lifestyle to meet your daily intake of fruits and receive many health benefits. First, berries contain antioxidants that can reduce inflammation. These antioxidants additionally protect your pancreas, which produces hormones that lower your blood sugar level.
Second, like apples, berries contain fiber, which stabilizes the blood sugar after eating. A cup of any of these berries on a daily basis can help with the management of blood sugar levels and prevent blood sugar spikes.
Green Smoothies
If you need a snack that you can take with you on the go, green smoothies are a great option for diabetics. When green smoothies are made with fresh dark leafy juices and low-carb fruits such as lemon or low-carb berries, this drink can be an excellent source of antioxidants and phytonutrients. Green smoothies can also help diabetics meet their daily intake of vegetables and manage blood sugar levels by adhering to a low-sugar eating lifestyle.
Almonds
Another convenient and nutritious option for a diabetic-friendly snack is almonds. These nuts provide 15-plus essential minerals and vitamins, such as riboflavin, magnesium, and manganese. In addition to keeping your body systems operating smoothly, these healthy foods have been proven to reduce blood glucose levels. Almonds can also reduce your cholesterol level and help you to maintain your weight, which may help with preventing or treating diabetes.
Grapefruit
If you love sour foods and you’re a diabetic, grapefruit can’t be a better snack option for you in any season. That’s because grapefruit reduces your body’s insulin resistance. This is important in that resistance to insulin results in elevated blood sugar levels.
Not a huge fan of sour or tart fruits? The MiraBurst Miracle Berry (Synsepalum dulcificum) taste tablets can help. Miraculin, found in the pulp of the berry, tricks your mind to perceive sour or tart as sweet. When you dissolve the MiraBurst tablet on your tongue before eating the grapefruit, the taste-changing effects are temporary and will wear off after 30 minutes.
It’s nature’s sugar-free way to enjoy sweet flavors, without spiking your blood sugar. Remember, don’t chew the tablet, just let it dissolve. Then you can enjoy tart (yet surprisingly sweet) food for the next hour.
Hummus and Vegetables
If you’re not a big fan of eating vegetables by themselves, consider pairing them with hummus, a spread created from chickpeas. Both hummus and vegetables are excellent sources of minerals, vitamins, and fiber. Hummus also contains protein, making it perfect for controlling blood sugar. A wide variety of veggies work well with hummus, ranging from bell peppers to carrots, cauliflower, and broccoli.
Cottage Cheese
Cottage cheese is another scrumptious and satisfying snack for diabetics to enjoy. With its delicious tiny curds, this snack provides a number of minerals, plenty of vitamins, a minimum number of carbs, and a large amount of protein.
Try to stick with regular cottage cheese versus a reduced-fat variety, as fats are great for lowering blood sugar. Also, if you’re not a fan of plain cottage cheese, add some fruit to it for an extra touch of sweetness as well as fiber and more nutrients.
Avocado
Finally, be sure to add avocados to your shopping list if you’re looking for diabetic-friendly snacks. Avocados contain large amounts of the fatty acids and fiber needed to prevent blood sugar spikes after meals.
You can easily enjoy avocados by themselves or in the form of guacamole. Still, because avocados are calorie-rich, try to eat no more than ¼ or ½ of avocado in one sitting.
Snack the Healthy Way to Keep Your Blood Sugar Under Control
Just because you have diabetes doesn’t mean you have to cut out snacking altogether. As long as you generally stick with food items that are rich in healthy fats, protein, and fiber, you can easily manage your blood sugar levels. Fortunately, it’s not complicated to find snack items that tick all the boxes and are still pleasing to your taste buds.
Consider the above-listed nutrient-dense and diabetic-friendly snacks as you seek to improve your overall health. Whether you’re at the office, on the road, or at home, you can easily keep your taste buds happy and enjoy a better sense of wellbeing overall. Making wise snacking choices will go a long way in your efforts to manage your Diabetes.
Aaron Smith
Aaron Smith is an LA-based content strategist and consultant in support of STEM firms and medical practices. He covers industry developments and writes about all things Diabetes. In his free time, Aaron enjoys swimming, swing dancing, and sci-fi novels.
