What to Snack on if You Have Diabetes?

For diabetics, snacking can be tough. While munching on a cookie or pastry is the norm for many, diabetics have to keep an eye on their blood sugar levels. It is also important for diabetics to eat food that helps them prevent diabetes complications like heart disease.

This makes snacking for diabetics challenging but don’t despair, there are many options out there! The key here is to choose snacks that are high in fibre, protein and healthy fats. They should be nutrient-dense to help promote overall health and keep blood sugar levels under control.

Here are some examples: 

Almonds are highly popular for its nutrition and convenience. Research cited in the Metabolic Syndrome and Related Disorders Journal showed that almonds help control blood sugar levels in diabetics due to the combination of fibre, protein and healthy fats in them. However, since almonds are quite high in calories, it is best to limit your portion size to about a handful when snacking.

Another nut option to try is walnuts. It is high in omega-3 fatty acids that are especially good for your heart since diabetics may have a higher risk of heart disease or stroke. A 2018 study cited in the Diabetes/Metabolism Research and Reviews journal noted links between eating walnuts and a lower incidence of diabetes.

Although it gets a bad reputation for being a millennial indulgence, avocados are actually very nutritious with its high fibre content and monounsaturated fatty acids that help prevent blood sugar levels from spiking. You can eat avocado on its own over toast or turn it into a dip such as guacamole. But because it is fatty, go for a serving size of one-fourth to one-half an avocado.

Due to its relatively low-calorie and high-fibre content, popcorn is a great snack option for diabetics to snack on. It also helps with weight control, decreasing blood sugar levels and better overall management of type 2 diabetes. However, since most pre-packaged popcorn is full of salt, trans fats and other unhealthy ingredients, it’s best to air-pop your own.

Chickpeas is well known for its low glycaemic index, making them good choices for diabetics. In a 2016 study published in Nutrients journal, it showed 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. You can roast them or just steam them for snacking.

Greek yogurt is a great dairy choice for people with diabetes. A long-term study cited in BMC Medicine found that a daily serving of yogurt was linked to lower risks of developing type 2 diabetes. Add some berries and nuts for some flavour as well as added nutrition.

Probably one of the most popular fruits out there with plenty of nutrients, apple is high in fibre and has a low glycaemic index making it a great diabetic snack. A 2019 study cited in the Nutrients journal found that eating an apple before a rice meal reduced the subsequent increase in blood sugar levels by 50%. A great way to keep that sweet tooth of yours satisfied, try pairing them with a sprinkle of cinnamon or some peanut butter.

At the end of the day, it is important to note that there are plenty of healthy snack options to choose from if you have diabetes. A good rule of thumb is to choose foods that are high in protein, fibre and healthy fats – all of which are known to help maintain healthy blood sugar levels. It is important to remember that balance is key, and your diet should be complemented with an active lifestyle that includes exercise as well.

References

https://www.healthline.com/nutrition/best-snacks-for-diabetes

https://www.medicalnewstoday.com/articles/324416#walnuts

https://pubmed.ncbi.nlm.nih.gov/21134328/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5333560/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-014-0215-1

The above articles are intended for informational purposes only. AIA accepts no responsibility for loss, which may arise from reliance on information contained in the articles.