It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fiber and omega-3 fatty acids (52). Since almonds are quite high in calories, it is best to limit your portion size to about a handful when eating them as a snack. First, the antioxidants in berries may reduce inflammation and prevent damage to cells of the pancreas, the organ responsible for releasing hormones that lower blood sugar levels (8, 9). They will come in handy when you have a very busy day and need to grab a quick snack. This classic combination provides a quick energy boost and a sweet and nutty treat any time of day. 2 tablespoons peanut butter: 188 calories, 16g fat (3g saturated fat), 0 cholesterol, 147mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 8g protein. Thinkstock. For people with diabetes or those looking to improve health or lose weight, a healthy snack is one that is calorie and carbohydrate controlled. All rights reserved. They are a delicious and healthy snack made by combining and rolling ingredients of your choice into balls. 13 Easy and Quick Snack Ideas for People With Diabetes. This simple but filling guacamole can be savored with crunchy cucumber slices to keep carbs in check. Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. prevent or reduce the progression of type 2 diabetes, meta-analysis to help reduce important markers of blood sugar control such as hemoglobin A1C levels, handful of almonds just might help keep blood sugars stable, Skinny Dipped Dark Chocolate Cocoa Almonds, almonds which are known to help keep blood sugar down even after a meal, Do Not Sell My Personal Information – CA Residents. Additionally, it is very high in calories, so you should avoid eating too much trail mix at once. Nutrition Facts 1 package: 130 calories, 3.5g fat (1g saturated fat), 70mg cholesterol, 300mg sodium, 4g carbohydrate (3 sugars, 0g fiber), 19g protein. Yogurt also provides a good boost of calcium plus vitamin D, a combination thought to help optimize blood sugar control. Eating them may prevent blood sugar spikes and help lower insulin levels after meals (58, 59, 60, 61). Nutrition Facts 1 ounce: 110 calories, 3g fat (0g saturated fat), 10mg cholesterol, 290mg sodium, 16g carbohydrate (2 sugars, 6g fiber), 6g protein. This salsa has all three, plus a hint of heat from jalapeno pepper. Individuals with type 2 diabetes have a higher risk of obesity and chronic illnesses, such as heart disease. Research has shown that consuming chickpeas on a regular basis may play a role in preventing the progression of diabetes, thanks to their potential to help manage blood sugar levels (36). The low glycemic diet may aid weight loss and reduce blood sugar levels, but it has drawbacks too. In fact, going long periods of time—say, more than three to four hours—without eating can actually work against you if your goal is to keep blood sugar stable and stave off hunger. High insulin levels in your blood can lead to many serious health problems. Full of fiber. Taste of Home is America's #1 cooking magazine. Snack on this sweet and tangy salsa solo or with crunchy endive or lettuce dippers. Some common ingredients include nut butter, oats and seeds, such as in this recipe. Thus, it is also important to focus on foods that are nutrient-dense and healthy overall. For example, a 1-cup (148-gram) serving of blueberries provides 4 grams of fiber, which helps slow digestion and stabilize blood sugar levels after eating (10, 11). Get creative—add vegetables to skewers with a drizzle of vinaigrette. You can enjoy a hard-boiled egg or two for a snack on their own, or garnish them with a healthy topping like guacamole. Research suggests that a handful of almonds just might help keep blood sugars stable, thanks to the naturally present combination of fiber, protein and healthy fats. Download the app for iPhone or Android. With twice the protein of the regular variety, Greek yogurt has more staying power to keep you feeling full longer which could help with weight management and balancing blood sugar. 11 Foods and Drinks to Avoid with Diabetes, How Cinnamon Lowers Blood Sugar and Fights Diabetes, 12 Simple Tips to Prevent Blood Sugar Spikes, A Beginner’s Guide to the Low Glycemic Diet, How Artificial Sweeteners Affect Blood Sugar and Insulin, Insulin and Insulin Resistance — The Ultimate Guide, Diagnosed as a Child, Ashley Boynes-Shuck Now Channels Her Energy into Advocating for Others Living with RA. No-salt ingredients, including sugar, can make foods taste less salty than they truly are. 3. Fat intake from dairy products such as cheese may slow the digestion of carbs, reduce insulin levels and promote the release of hormones that lower blood sugar, such as GLP-1 (44, 45, 46). Plus, they’ll leave you feeling more full than traditional corn or potato chips since they contain six times as much hunger-killing protein. Fresh broccoli, cauliflower or even dill pickles make a crunchy snack with or without hummus or other dips. Even better? A good rule is to keep your snacks to about 200 calories or less. Sliced apples paired with nut butter make for a delicious and healthy snack that’s great for people with diabetes. What’s better? This is beneficial because individuals with diabetes tend to have a higher risk of developing heart disease (54, 55). A Few Cups of Microwave or Air-Popped Popcorn. She earned a MPH in Nutrition from CUNY School of Public Health. Most of the ingredients used to make energy bites are high in fiber, protein and healthy fats — three key nutrients known for keeping blood sugar stable (34, 56, 57). 30 Snack Ideas for Type 2 Diabetes. Sip a warm cup of rich-tasting, sugar-free hot cocoa to beat the munchies. Almonds are very nutritious and convenient to snack on. Best Choices. In one study, 19 adults who consumed a chickpea-based meal daily for six weeks had significantly lower blood sugar and insulin levels after eating, compared to individuals who ate a wheat-based meal (37). Cottage cheese is a great snack for people with diabetes. Yogurt with berries is an excellent diabetes-friendly snack for a variety of reasons. They taste great when roasted with olive oil and seasonings of your choice. Be mindful that all jerky may be high in sodium, so always check the label and avoid it if you have hypertension. That’s why this list contains 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. Our website services, content, and products are for informational purposes only. One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient. Plus, some studies suggest that the flavanoids in cocoa powder may help make cells more sensitive to insulin helping the body to utilize sugar in the blood. Spoon a large dollop of this creamy, comforting cheese into a bowl then sprinkle with cinnamon and a dash of vanilla extra, then stir for a easy-to-make and satisfying dessert-like snack that’s both high in protein and calcium. Your individual carb goal is based on your age, activity level, and any medicines you take. On-the-go snacks for type 2 diabetes. Her work has been published in Reader's Digest, Family Circle, Self, Redbook, Latina, Woman's World, Today's Dietitian, among other publications. A 3-ounce (84-gram) serving of tuna provides 22 grams of protein and no carbs, which makes it a great snack option if you have diabetes (47). Low GI foods are more slowly digested and absorbed by your body, so you stay full longer. Nutrition Facts 1 medium apple: 94 calories, 0.3g fat (0g saturated fat), 0 cholesterol, 1.8mg sodium, 25g carbohydrate (19g sugars, 4g fiber), 0.5g protein. For true chip lovers, Cello Whisps can satisfy salt cravings without raising blood sugar. The ability of almonds to help stabilize blood sugar is likely due to the combination of fiber, protein and healthy fats they contain, all of which are known to have an important role in diabetes management (14). A half cup of plain Greek yogurt mixed with two tablespoons of homemade granola. 10 Healthy DIY Diabetic Snacks If you’re looking for a healthy, low-carb snack option, these ideas should get you started. … Read on to learn about the best and worst snacks for diabetics. Take two snack favorites, cheese and chips, and mash them into one to create a dense, enjoyable and low-carb snack. Egg muffins are made by mixing eggs with vegetables and then baking them in a muffin tin. Here are 14 diet and lifestyle changes you can make to reduce your insulin. Roll these up for any time of day—especially before or after a workout. Crunchy snack with or without hummus or other dips antioxidants, strawberries, and! Have better blood sugar in people with diabetes of honey and omit the chocolate chips from the eggs fiber! Olive oil and seasonings of your choice a handy high-protein and zero carb snack that ’ s to! 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