When it comes to snacking with diabetes, it’s important to choose options that are nutritious, easy to prepare, and can keep you full and satisfied until your next meal. Here are some top picks for diabetes-friendly snacks.
CALIFORNIA, UNITED STATES | NOW THEN DIGITAL — For individuals with diabetes, it can be challenging to manage their blood sugar levels while satisfying their hunger between meals. However, it is possible to have a snack and maintain healthy blood sugar levels, as long as the right types of snacks are chosen.
According to the Centers for Disease Control and Prevention (CDC), over 37 million Americans have diabetes, with the majority diagnosed with type 2 diabetes.
If you have diabetes, it is essential to choose snacks that are low in carbohydrates, high in protein and healthy fats, as they can help keep you feeling full and prevent blood sugar spikes.
Choosing the Right Snack
It is important to read the nutrition labels of snacks before consuming them. Carbohydrates, especially added sugars, can cause blood sugar levels to spike, so it’s best to choose snacks that are low in carbs.
Additionally, snacks that are high in protein and healthy fats can help you feel full for longer.
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Top High-Protein Snack Picks
Here are the top high-protein snacks recommended by a dietitian for individuals with diabetes:
- Hard-boiled eggs
- Greek yogurt
- Nuts (almonds, peanuts, walnuts)
- Protein
- Carbohydrates
- Edamame
- Cheese sticks
- Low Sodium
- Fiber
- Sunflower Seeds
- Veggies with Nut butter
Choosing the right snacks can be a crucial part of managing diabetes. By opting for protein-rich snacks, individuals with diabetes can maintain healthy blood sugar levels and feel satisfied throughout the day.
Choosing a Diabetes-Friendly Snack
For people with diabetes, choosing the right snack can be a challenge. It’s important to consider factors such as fiber, healthy fats, sodium, carbohydrates, and protein in order to maintain stable blood sugar levels and promote overall health.
Here are some key things to look for when selecting a snack.
Hunger Cues
Before heading to the kitchen, it’s important to listen to your body’s hunger cues. Ask yourself if you truly need a snack or if the urge to munch is simply a habit or stress-induced. If you are indeed hungry, choose a snack that’s not only nutritious but also satisfying enough to keep you full until your next meal.
Fiber
Fiber can be a powerful tool in managing blood sugar levels. It helps slow down digestion and delays glucose absorption, which can improve glycemic control and insulin sensitivity. Excellent sources of fiber include whole grains, nuts, seeds, and most fruits and vegetables.
Healthy Fats
Including healthy fats such as olive oil, avocado, nuts, and seeds in your meals and snacks can help you feel fuller for longer. This is because fats, when consumed with fiber, can slow down the release of sugar into the bloodstream, preventing sudden spikes and crashes.
Low Sodium
People with diabetes are at an increased risk of developing heart disease, and high blood pressure is one of the risk factors. Choosing snacks that are low in sodium can help maintain a healthy blood pressure level.
Carbohydrates
Limiting carbohydrates in your snacks can be a useful strategy in managing blood sugar levels.
It’s generally recommended to choose snacks with 15 grams or less of carbohydrates per serving, although this may vary based on individual needs.
Protein
Protein can help regulate hunger by slowing down the release of glucose into the bloodstream. Many protein-rich foods also contain healthy fats and fiber. However, people with compromised kidney function may need to monitor their protein intake.
Cheese
Cheese can be a satisfying and filling snack option for people with diabetes. A 1-ounce slice of cheddar cheese provides 115 calories, 7 grams of protein, 9 grams of fat, and 180 milligrams of sodium.
A 2019 review published in Advances in Nutrition found that dairy consumption, including cheese, is associated with a decreased risk for type 2 diabetes.
Veggies with Nut Butter
If you’re not a fan of whole nuts, consider pairing nut butter with celery sticks, baby carrots, or apple slices for a filling snack.
One tablespoon of peanut butter offers almost 4 grams of protein, 8 grams of fat, and nearly 1 gram of fiber, according to the USDA. Look for an option with no added sugar and low sodium.
Sunflower Seeds
Like nuts, sunflower seeds are also rich in protein, fat, and fiber, providing 3 grams of protein, 7 grams of fat, and about 2 grams of fiber per ounce of unsalted sunflower seeds, according to the USDA. They’ve also been shown to help reduce glucose levels in people with type 2 diabetes, per 2021 research in Cureus.
According to experts, the protein and fat found in sunflower seeds, when paired with carbohydrates, could potentially delay digestion, thereby hindering the discharge of glucose into the bloodstream.
Antioxidants found in sunflower seeds, including chlorogenic acid and caffeic acid, may also have a blood sugar-lowering effect.
Edamame
Edamame is a nutritious snack for people with diabetes, providing a complete and easily absorbed protein source, according to a 2022 article in the Journal of Agriculture and Food Research.
One cup of shelled and unsalted edamame provides 18 grams of protein and 12 grams of fat, as well as 8 grams of fiber despite containing 14 grams of carbs. They’re also easy to prepare: buy them frozen and microwave them for 1 to 2 minutes or boil them until warmed.
Hard-Boiled Eggs
Hard-boiled eggs are another great snack option for people with diabetes, providing 6 grams of protein and 5 grams of fat per egg. They contain about half a gram of carbohydrates, so they have little effect on blood sugar levels.
According to a 2020 study published in Clinical Nutrition, consuming an egg as a bedtime snack could effectively reduce fasting glucose levels and enhance markers of insulin sensitivity when compared to snacking on high-carbohydrate yogurt.
This research suggests that choosing a protein-rich snack like an egg may have potential benefits for those with impaired glucose metabolism or insulin resistance. Eggs are also nutrient-dense, so eating one daily may not pose any health risk for those with diabetes, per a 2020 article in The American Journal of Clinical Nutrition.
Nuts (almonds, peanuts, walnuts)
Nuts are an excellent snack option for individuals with diabetes due to their winning combination of nutrients. They’re low in carbohydrates and a great source of healthy fats, protein, fiber, vitamins, and minerals.
According to a 2021 meta-analysis in The American Journal of Clinical Nutrition, nuts like almonds, walnuts, cashews, and pistachios contain polyphenols and magnesium that may help regulate blood sugar levels. For instance, almonds offer 6 grams of protein per one-ounce serving, as reported by the USDA.
Furthermore, although nuts are high in fat, a 2019 study from Nutrition Research found that eating more than 1 to 2 servings of nuts per week may not lead to weight gain when combined with a balanced diet.
Additionally, some nuts like almonds have been linked to improved gut health, weight loss, and a lower risk of heart disease, cancer, and related deaths, according to a 2021 review published in Nutrients.
When purchasing nuts, opt for unsalted and unflavored varieties to minimize added sugar and salt. Alternatively, create your own trail mix by buying nuts in bulk.
Nuts are an ideal snack for people with diabetes due to their nutrient density. They’re low in carbs, high in healthy fats, protein, fiber, vitamins, and minerals.
Greek Yogurt
If you’re in the mood for something sweet, Greek yogurt may be a suitable option. Packed with nutrients, Greek yogurt provides several health benefits, including promoting bone and muscle health.
Compared to regular yogurt, one 7-ounce container of plain, low-fat Greek yogurt contains twice the amount of protein and half the carbs with 20 grams of protein and 8 grams of carbs.
Consider pairing it with low-glycemic fruits and walnuts for a more satisfying snack, such as this Greek Yogurt with Fruit & Nuts recipe.
Before reaching for a snack, it’s important to ask yourself if you’re truly hungry or if you’re snacking out of habit, boredom, or stress. Choosing snacks that are nutritious and satisfying can help keep you full until your next meal.
How to Manage Your Blood Sugar Levels: Other Tips
Maintaining stable blood sugar levels is essential for individuals with diabetes, and there are many strategies that can help. Here are some additional tips to help manage your blood sugar levels.
The Diabetes Plate Method
The Diabetes Plate Method is a useful tool for structuring your meals. This method suggests that you fill half your plate with non-starchy vegetables, one-quarter with lean proteins, and the remaining quarter with carb-containing foods.
By following this method, you can easily incorporate more vegetables into your diet and keep your carb intake in check. People with diabetes can follow a diet that allows up to 26% of their daily calories to come from carbs, which would be 130-143 grams of carbs per day for someone eating 2,000-2,200 calories a day.
Be Physically Active
Regular physical activity is essential for stabilizing blood sugar levels. Exercise can also make your body more sensitive to insulin, reducing the amount of hormone needed to lower blood sugar levels.
The American Diabetes Association recommends aiming for at least 150 minutes of moderate-intensity physical activity per week, with at least two days focusing on building and maintaining muscles.
Maintain a Healthy Weight
Maintaining a healthy weight and reducing visceral fat can significantly lower the risk of other health problems in addition to managing blood sugar levels. Incorporating healthy eating habits and exercise routines can help achieve and maintain a healthy weight.
When to Seek Medical Care
If you have diabetes, you may or may not need a bedtime snack, depending on your health goals. Consult with your primary care provider, registered dietitian or certified diabetes educator to develop a customized meal plan that considers the timing of your meals and snacks.
If you experience any signs of fluctuating blood sugar levels, such as irregular periods, fatigue, or blurry vision, seek medical attention right away.
The Bottom Line
Finding the right balance that fits your health goals and lifestyle is key to managing diabetes.
By following the Diabetes Plate Method, staying physically active, maintaining a healthy weight, and seeking medical care when necessary, you can keep your blood sugar levels under control and lead a healthy life.
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