15 best snacks if you have diabetes

For diabetics, the choice of snack foods becomes a real problem. A light snack should be based on proteins, healthy valuable fats and a lot of fiber. It is best to opt for low-carb foods. The right snack satisfies hunger, ensures normal blood sugar levels. Simple but nutritious meals contribute to the maintenance of all physiological functions of the body.

We offer 16 of the best healthy snack ideas for those with diabetes.

1. Hard boiled eggs

Hard-boiled eggs are recommended for diabetics due to their high protein content. One chicken egg contains approximately 6 grams of protein. The benefit of the product lies in the ability to concentrate high levels of glucose in the blood immediately after eating.

In one experiment, type II diabetics were offered two eggs a day for 12 weeks. A control blood test showed a significant decrease in sugar levels in all subjects. Long-term glucose control is indicated by low levels of hemoglobin A1c ^[1].

For the treatment of type II diabetes, a fundamental aspect is the maintenance of optimal body weight, therefore, 1-2 eggs per day are recommended for patients. Excessive use of the product can provoke the appearance of excess weight, disorders of cardiovascular activity.

Hard-boiled eggs can be eaten as an independent snack or you can add various fillings to them – guacamole, boiled mushrooms, greens.

2. Yogurt with berries

A great mid-meal snack idea for type XNUMX and type XNUMX diabetics is yogurt with fresh or frozen berries. Fruits with a low glycemic index are suitable as additives to yogurt: strawberries, mulberries, cherries, blueberries, viburnum, blackcurrants, raspberries, blackberries.

Berry antioxidants and vitamin complexes reduce the manifestations of inflammation. With their help, the integrity of the cells of the pancreas – insulocytes, is preserved, due to which hormones are released that reduce blood sugar levels. Active elements strengthen the vascular wall, improve blood circulation, which is very important in diabetes ^[2].

The pulp of berries consists of a large amount of fiber. One serving of blueberries – 150 grams – contains 4 grams of fiber. This amount is enough to keep the optimal level of sugar after eating and slow down the digestive mechanisms. ^[3].

Natural yogurt has a low hypoglycemic index and may lower blood glucose levels. Probiotics significantly improve the digestion of carbohydrates. The high amount of natural protein in yogurt helps regulate sugar levels in the body. Greek yogurt contains twice as much protein and valuable amino acids as regular yogurt.

As a snack, you can mix yogurt with berries or prepare a light parfait. The fruity sweetness of the berries goes well with the taste of the fermented milk product.

3. Almond

As a snack, it is useful to eat a handful of almonds. The recommended serving is 28 grams. Such a small amount of almonds contains a lot of vitamins, trace elements – riboflavin, thiamine, manganese, magnesium, calcium, iron. In addition, almonds are rich in monounsaturated fats, which are recommended for patients with diabetes.

Medical studies have proven the ability of almonds to lower the concentration of sugar in the blood. In one study, 58 diabetic patients were offered almonds for 24 weeks. As a result, a 3% decrease in glucose levels was recorded in the long term. ^[4].

For four weeks, 20 adult subjects with diabetes received 60 grams of almonds. The control blood test showed a decrease in sugar levels by 9%, the alignment of insulin levels ^[5].

Healthy fats, fibers and proteins contained in almonds have a beneficial effect on the condition of diabetics, stabilize the optimal level of glucose. Nuts are able to lower cholesterol in the blood, thereby favorably affecting the health of the entire cardiovascular system. Daily consumption of almond fruit helps to control weight, which is important in the treatment and prevention of diabetes.

Almonds are a tasty but high-calorie delicacy, so you should follow the recommended dosage. One handful is enough for a snack.

4. Avocado

An avocado snack is a great idea for type XNUMX and type XNUMX diabetics. The high content of vitamin K and mannoheptulose make it possible to control the level of glucose in the blood, ensure its absorption by brain neurons ^[6].

Monounsaturated fatty acids, potassium have a positive effect on the cardiovascular system, normalize the salt balance, and eliminate the symptoms of inflammation.

One of the medical studies involved patients with type II diabetes who included avocados in their diet. The use of monounsaturated acids for several weeks led to a fixation of sugar levels in the body.

Avocado fruits can be included in the daily diet as an independent dish. You can use it to make salads, sauces, purees or sandwiches. To maintain optimal weight, you should not eat more than half an avocado for snacks between meals, as the fruit is very high in calories.

5. Peanut Butter Apples

For a complete snack, diabetics can prepare a nutritious and tasty snack – cut apples and combine them with peanut butter. Everyone knows that apples are a storehouse of B and C vitamins, potassium, calcium, and cellulose. Magnesium, manganese, vitamin E are concentrated in peanut butter. The combination of these products helps to correct sugar levels, practically control the disease.

Peanuts and apples are high in fiber. A medium apple and 28 grams of peanut butter provide 7 grams of fiber. This amount is sufficient to maintain the optimal level of sugar in the patient’s blood.

It is the violation of the integrity of the membranes of beta and alpha cells that affects the aggravation of diabetes. Apple antioxidants and polyphenols protect the structural cells of the pancreas from damage, peanuts help tissue regeneration ^[7].

Peanut butter can be combined with bananas, pears. This combination will help keep sugar levels at an optimal level.

6. Beef sticks

Beef is the most desired type of meat for diabetics. Beef sticks are high in protein and very low in carbs, making them a convenient quick snack. 28 grams of beef sticks contain over 6 grams of protein, which helps control sugar.

When choosing sticks, you should choose grass-fed beef varieties. Unlike grain-fed beef, it contains more omega-3 fatty acids. It is these substances that provide optimal blood sugar levels.

Beef sticks can contain quite a lot of sodium salts, which lead to an increase in blood pressure. Excessive consumption of the product as a snack is undesirable for patients with hypertension, so moderation is important.

7. Roasted chickpeas

Chickpeas are called chickpeas, garbanzo beans. It is extremely useful and recommended for introduction into the diet of patients with diabetes mellitus. One serving of chickpeas is approximately 164 grams and contains 15 grams of protein, 13 grams of fiber, and over 6 grams of healthy vegetable fats. The rich composition makes roasted chickpeas a complete snack for people with type XNUMX and type XNUMX diabetes.

Regular introduction of chickpeas into the diet helps slow down the development of diabetes, control the concentration of glucose in the blood. Observations of 19 adult patients who received legumes daily for six weeks showed a stable decrease in sugar, normalization of insulin levels. These results turned out to be more significant in comparison with the indicators of subjects taking products based on wheat. ^[8].

For a healthy and nutritious snack, roast chickpeas in a little olive oil. The result is a crispy snack that will appeal to patients of any age. Chickpeas are recommended to be consumed with vegetables or protein products.

8. Turkey rolls

This traditional Turkish dish is easy to make at home. Turkey slices are wrapped around slices of low-calorie cheese or vegetables. Hypoallergenic, nutritious meat is suitable for diabetics, including children. Turkey is low in carbs and very high in protein, making it a good snack option.

One serving of turkey contains enough protein to keep your blood sugar from rising. A light snack on turkey rolls helps to quickly eliminate hunger without the feeling of overeating. Low-calorie meat allows you to maintain a normal weight, which is very important for patients with type II diabetes.

To prepare rolls, cut the turkey fillet lengthwise, beat it with a hammer. Cream cheese is distributed over the entire surface of the meat, and wrap a piece of sweet pepper with it. The roll is wrapped in cling film, tied with a thread and boiled in boiling water. After that, the turkey rolls are cooled and placed in the refrigerator.

9. Cottage cheese

Cottage cheese is recommended for diabetics as a snack. A small serving of 112 grams of cottage cheese contains vitamins, minerals, a large amount of protein (13 grams) and very few carbohydrates (4 grams). The fermented milk product is able to regulate the content of glucose in the blood.

In one study, adult men received 25 grams of cottage cheese with 50 grams of sugar. As a result, blood glucose levels decreased by 38% compared to subjects who consumed only sugar. Such a pronounced hypoglycemic effect is due to the high protein content. ^[9].

The ability to lower glucose levels is possessed not only by low-fat varieties of cottage cheese, but also by more traditional ones in the generally accepted sense. Cottage cheese can be consumed on its own or combined with fruits for an extra portion of vitamins and fiber.

10. Whole grain cheese and crackers

Cracker sandwiches are easy to make yourself with a few whole grain crackers and cheese. This sandwich is a great option for a light snack for diabetics. Cheese crackers for diabetics contain healthy fats, fiber, which prevent high blood sugar ^[10].

Fats absorbed from fermented milk products activate the release of pancreatic hormones, including GLP-1, which stabilize blood glucose levels.

When choosing crackers for a snack, you should carefully study the composition of the product. Biscuits must be made from rye, oatmeal, lentil or buckwheat flour. Of the sweeteners, the presence of fructose, sorbitol or xylitol is acceptable. Diabetic crackers are made without butter. A small amount of margarine is acceptable.

Do not buy crackers made from premium wheat flour with cane or beet sugar. These components negatively affect the state of the pancreas and can contribute to an increase in blood sugar.

The choice of cheese should also be approached responsibly. It is best to buy a product with a fat content of 17-40%. Do not eat processed cheese, as it has a high concentration of fat and salt.

11. Salad with tuna

Tuna combined with celery, onions, seasoned with mayonnaise is one of the best types of snack. 84 grams of fish contains a huge amount of protein – 22 grams, which is almost completely absorbed by the body. The main advantage of tuna meat is that it contains no carbohydrates at all. A variety of vitamins, trace elements, omega-3 fatty acids have a beneficial effect on the body of diabetic patients. Active beneficial substances control glucose levels, reduce symptoms of inflammation, promote the regeneration of damaged cells, normalize cholesterol, help maintain a healthy heart and the entire circulatory system.

In order to prepare a nutritious and tasty tuna salad, you can combine it with tomatoes, sweet peppers, olives, boiled red beans, various herbs, cottage cheese. As a dressing, it is recommended to use low-fat mayonnaise, natural yogurt.

12. Black Bean Salad

In order to prepare a healthy salad, you need to mix boiled black beans with onions, sweet peppers using a low-calorie dressing. Beans are rich in fiber, protein, antioxidants, minerals, and iodine.

Observations of 12 patients, in the daily diet, which included black beans, showed that the level of insulin was 33% lower after eating after 5 hours. In patients who did not consume beans, this trend was not observed. ^[11].

Using beans as a snack helps prevent high blood sugar levels, reduce swelling, and strengthen the musculoskeletal system. The introduction of black bean dishes on the menu at least 2-3 times a week helps strengthen blood vessels, normalize heart function, lower cholesterol and blood pressure.

13. Homemade protein bars

Bars containing a large amount of protein are an excellent snack for diabetics. They help the skeletal system, restore strength after physical exertion, while maintaining normal body weight.

Protein bars available in stores may contain sugar, preservatives, and flavor enhancers, which are extremely harmful for diabetics. The healthiest bar is the one you make yourself at home.

To prepare protein bars, you need to take whey, oatmeal and peanut butter. As a sweetener, you can use a little honey, sugar substitute, chocolate pieces.

14. Celery Peanut Butter

A simple snack that does not require much preparation is celery stalks dipped in peanut butter. Very tasty and healthy delicacy for patients with diabetes. Celery is very low in calories – only 16 calories per 100 grams. Eating a plant-based snack helps maintain optimal weight in case of type II diabetes.

The hypoglycemic effect of celery is due to the presence of antioxidants called flavonoids. In addition, vitamins, folic acid, iron, potassium, magnesium help to strengthen the vascular wall, improve digestion.

Peanut butter provides extra protein and fiber. The combination of peanuts and celery helps to normalize blood sugar levels for a long period of time.

15. Egg cupcakes

For a quick and healthy snack for people with diabetes, just mix raw eggs with vegetables. The resulting mixture is baked in muffin tins. Egg white and vegetable fiber provide the body with nutrients, stabilize blood sugar levels.

As a vegetable additive to eggs, you can use spinach, onions, bell peppers, tomatoes. Seasonings, low-calorie sauces give a special taste to the dish.

Instead of a conclusion

If you have been diagnosed with diabetes, this is not a reason to refuse delicious snacks. The main condition is to choose foods that are high in protein, fiber, healthy fats. These components ensure the normalization of blood sugar levels, have a general strengthening effect on the entire body.

For people with type II diabetes, it is important to maintain a normal body weight, stimulate the immune system. They should choose foods that can normalize the work of the heart, mitigate the course of chronic diseases. Diabetic patients need to quickly satisfy their hunger, so snacks should be convenient. Quick pies and chocolates are best replaced with one of the listed healthy snacks.