In one study, 58 people who included almonds in their diets every day for 24 weeks experienced a 3% decrease in their long-term blood sugar levels (15). For more tips on living with type 2 diabetes, download our free app, T2D Healthline, and connect with real people living with type 2 diabetes. If you've been diagnosed with pre-diabetes, you'll need to eat fewer simple carbs (sugary foods) and eat more complex carbs and fiber. 2 whole grain rye crispbread crackers with cheese; 1 single-serve (125 mL) unsweetened applesauce sprinkled with 15 mL (1 tbsp) slivered almonds This article discusses 21 excellent snacks to eat if you have diabetes. The main benefits of this diabetes-friendly food are the protein from the eggs and fiber from the veggies. Compared to grain-fed beef, grass-fed beef is higher in omega-3 fatty acids, which are known for their potential role in keeping blood sugar levels stable (33, 34). 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). Apples have been studied specifically for their potential role in diabetes management. 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. If you’re insulin-dependent, add a slice of whole-grain toast or ten whole-grain crackers which will provide about 15 grams of complex carbs that offer perfect protection against your blood sugar going too low. In one study, 65 people with type 2 diabetes ate two eggs daily for 12 weeks. Best Choices. Apples are high in fiber (just keep the skin on), low in calories, and rich in flavonoids that may be protective against diabetes. They are very low in calories, fats, and carbohydrates, while offering plenty of vitamins and minerals. 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. It’s another healthy snack option for people with diabetes. As many people with diabetes know, one serving of carbohydrate equals 15 grams of carbs, which is why finding low-carb snacks is crucial to maintaining one’s health, satiety, and sanity. They will come in handy when you have a very busy day and need to grab a quick snack. Cinnamon is a popular spice with many health benefits. 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. For an on-the-go snack that will fill you up without impacting blood sugar levels, registered dietitian Erin Palinski-Wade recommends Mini Babybel Cheese. 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. Nutrition Facts 1 package: 130 calories, 3.5g fat (1g saturated fat), 70mg cholesterol, 300mg sodium, 4g carbohydrate (3 sugars, 0g fiber), 19g protein. Read on to learn about the best and worst snacks for diabetics. Energy bites are a fantastic snack idea for people with diabetes. There are 17 grams of protein and 8 grams of fiber in a 1-cup (155-gram) serving of edamame, making it a great snack for people with diabetes (65). It’s also important to snack on nutrient-dense foods that promote overall health. Some people claim that artificial sweeteners can raise blood sugar and insulin levels, and potentially even cause diabetes. Even better? If you need something sweet to eat go for melons there are many types of melon such as watermelon, cantaloupe, muskmelon, honeydew, casaba, Pepino etc. 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). You might be surprised to see chocolate in any form on this list! The blood sugar-lowering effects of cottage cheese are often attributed to its high protein content (41, 42, 43). Both vegetables and hummus are good sources of fiber, vitamins and minerals. 25 almonds. Plus, they’re free from common allergens such as nuts and gluten, so they’re safe for most schools and workplaces. Thinkstock. Individuals with type 2 diabetes have a higher risk of obesity and chronic illnesses, such as heart disease. Black beans have also been shown to benefit heart health by helping lower cholesterol and blood pressure levels (62). 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). Protein bars are a great snack option for people with diabetes due to the significant amount of protein they provide. Some varieties can be high in sugar though, so they are best eaten in place of – rather than in addition to – less healthy foods. When you choose to snack, think of it as a way to fit in more veggies, fruits, whole grains, and healthy fats. Be mindful that all jerky may be high in sodium, so always check the label and avoid it if you have hypertension. … This salsa has all three, plus a hint of heat from jalapeno pepper. Since avocados are quite high in calories, it is best to stick with a serving size of one-fourth to one-half an avocado. This article explores how cinnamon can help lower blood sugar and fight diabetes. The orange has high amount of fiber that can be easily absorbed by the body and that also lowers down the glucose level by considerable amount. Some people consider fatty fish to be one of the healthiest foods on the planet. You can eat avocado on its own, or make it into a dip such as guacamole. “Cracker sandwiches” are a popular snack, and you can make them on your own by topping a few whole-grain crackers with cheese slices. 5. Additionally, berries are a great source of fiber. Why it won: One bite and you'll know why TLC stands for Tasty Little Crackers. What’s more, almonds have been shown to benefit heart health by reducing cholesterol levels and may also promote weight management, both of which are major factors in preventing and treating type 2 diabetes (16, 17, 18, 19). A 1-ounce (28-gram) serving of almonds provides more than 15 vitamins and minerals, including 32% of the recommended daily intake for manganese, 19% for magnesium and 17% for riboflavin (14). They make a quick, healthy snack for people with diabetes. Nutrition Facts 1 ounce: 110 calories, 3g fat (0g saturated fat), 10mg cholesterol, 290mg sodium, 16g carbohydrate (2 sugars, 6g fiber), 6g protein. Popcorn is a very popular and healthy whole-grain snack food. This guac gets an extra hit of flavor from prepared salsa, making it even easier to pull together when you need it. The key is to choose snacks that are high in fiber, protein and healthy fats. Choosing healthy snacks can be difficult when you have diabetes. Some common ingredients include nut butter, oats and seeds, such as in this recipe. High GI foods are digested and absorbed more quickly. This nutty, trendy whole grain is a good source of fiber and protein, making it a smart pick for a diabetes diet, Sarah Koszyk, RDN tells us. Nutrition Facts 35 chips: 130 calories, 6g fat (1g saturated fat), 0mg cholesterol, 190mg sodium, 16g carbohydrate (0g sugars, 5g fiber), 5g protein. This is beneficial because individuals with diabetes tend to have a higher risk of developing heart disease (54, 55). But remember, not all carbs are created equal. Since it contains 0 grams of carbohydrates, you know your blood sugar levels will stay within a healthy range even after your snack.” Pair it with a handful of raw, non-starchy vegetables such as sliced red, yellow, or orange peppers, baby tomatoes or sliced cucumbers to add volume, vitamins, and minerals without extra carbs or calories. For people with diabetes or those looking to improve health or lose weight, a healthy snack is one that is calorie and carbohydrate controlled. Make a batch for the week ahead! Learn about others, how they affect your health, and more. The old adage to “avoid snacking between meals” isn’t necessarily great advice, particularly for people with diabetes. 13 Easy and Quick Snack Ideas for People With Diabetes. Diabetes Diet A healthy diabetes diet looks pretty much like a healthy diet for anyone: lots of fruits, veggies, healthy fats, and lean protein; less salt, sugar, and foods high in refined carbs (cookies, crackers, and soda, just to name a few). 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. Spanish olives are both extremely low in carbohydrates and calories while at the same time being high in heart healthy and filling monounsaturated fats. They don’t have a big impact on your blood sugar. What’s better? High insulin levels in your blood can lead to many serious health problems. First, celery sticks are very low in calories, providing only 16 calories per cup (101 grams). Getting the top position amongst a few good foods for diabetics is oatmeal. Eggs are known to promote fullness, an important aspect of managing type 2 diabetes. These delicious treats also pack nut butter, which means they’re both filling and won’t spike blood sugar. All of these properties may benefit blood sugar control in people with diabetes (20, 21). This Wild Alaskan Salmon jerky offers a way to get omega-3 fatty acids, a polyunsaturated fatty acid that’s known to quell inflammation associated with diabetes. The fiber in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood (53). If you choose regular cottage cheese rather than reduced-fat varieties, you’ll also take advantage of the blood-sugar-lowering properties of fat (41, 42, 43). In addition, the protein in turkey roll-ups may help lower your appetite, which is beneficial for preventing overeating and promoting weight management. It is important to note that beef sticks can be high in sodium, which can lead to high blood pressure in some people if consumed in excess. The Best Diabetic-Friendly Fast Food Options Carrie Madormo, RN Updated: Oct. 01, 2020 Next time you're in the drive-thru, order these diabetic fast food options that cut back on calories and carbs without sacrificing flavor. 30 Snack Ideas for Type 2 Diabetes. Sweeten up yogurt naturally with fresh berries, make it savory with a swirl of pesto or add nuts for crunch. She says, “This fun snack is 100% real cheese and a good source of calcium and protein. A half-cup (about 112-gram) serving of small-curd cottage cheese provides several vitamins and minerals, in addition to almost 13 grams of protein and only 4 grams of carbs (39). Healthy snacks for diabetics don’t have to be boring and flavorless. Additionally, eating chia seeds has been shown to help lower triglyceride levels, which can be good for heart health. Here are 16 foods to get you on your way to managing diabetes. Make these ahead of time to keep in the fridge for a quick nibble between meals. Most beef sticks provide around 6 grams of protein per ounce (28 grams), which may help keep your blood sugar under control (32). This salsa has all three, plus a hint of heat from jalapeno pepper. While crackers can be high in carbs, the fat in the cheese and fiber in the crackers may prevent them from spiking your blood sugar (10, 11, 44, 45). Avocado toast - Avocados are loaded with heart-healthy fats that can be very beneficial for those living with diabetes. Don’t miss these good rules for diabetic snacking. Nutrition Facts 1 piece: 70 calories, 6g fat (4g saturated fat), 20mg cholesterol, 160mg sodium, 0g carbohydrate (0g sugars, 0g fiber), 5g protein. This classic combination provides a quick energy boost and a sweet and nutty treat any time of day. Your individual carb goal is based on your age, activity level, and any medicines you take. Leafy Greens. 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). A Few Cups of Microwave or Air-Popped Popcorn. Being resistant to its effects, termed insulin resistance, is a leading driver of many health…. What makes beef sticks an excellent snack for people with diabetes are their high protein and low carb contents. Their protein content really makes them shine. These Chili-Lime Roasted Chickpeas might be everything you want and need in a snack! You can also try Parmesan cheese, or a mixture of Romano cheese, basil and oregano similar to what found in this delicious Italian Cheese Popcorn recipe. 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). It has been deemed one of the best snack foods for people with diabetes, partly because of its low calorie density. 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. In general, you should get 45 to 60 grams of carbs with each meal and 15 to 20 grams for each snack. There are close to 15 grams of protein and 13 grams of fiber in a 1-cup (164-gram) serving of chickpeas, making them an excellent snack for people with diabetes (35). The trick, of course, is to find foods that won’t upset your blood sugar levels. Add horseradish and you’ve got a slightly spicy bite that’s completely craveable. Remember, any non-starchy vegetable can easily be roasted to make an easy-to-eat snack, too. The GI ranks carbs in food from 0 to 100 according to how much they affect blood sugar. The good news is that it’s really not all that difficult to build a healthy and delicious diet plan that will keep you safe. 2. Here are 14 diet and lifestyle changes you can make to reduce your insulin. The tomato and basil bring fresh flavor, while the mozzarella makes it satisfying. These factors may prevent your blood sugar from spiking after a meal (23, 24). 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