Healthier (More Nutritious) Snacks With Diabetes
Medically reviewed by Jamie Johnson, RDNMedically reviewed by Jamie Johnson, RDNWhole foods should be at the top of everyone's snack list. Unlike highly processed foods, whole foods retain nutrients and fiber without the added saturated fat, sugar, and salt. Foods such as fresh fruits and vegetables, whole grains, and nuts are all healthy snacks for diabetes.Snacks comprise about 25% of the average adult's energy intake. When you have diabetes, you may need to snack between meals or after an early dinner to keep your blood sugar up.This article discusses some healthy snacks for diabetes, including quick, grab-and-go options.
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On-the-Go Snacks for DiabetesExperts recommend using snack time to add more veggies, fruits, whole grains, and healthy fats to satisfy hunger and boost energy. Snacks should be low in calories and carbohydrates (carbs), and high in fiber and other nutrients. There are some easy snacks that typically don't cause a dramatic rise in blood glucose.FruitKeeping a bowl of fruit on hand makes it easy to eat anytime. Consider cutting melons or other fruits into ready-to-eat portions. Always check labels for added sugars on canned or frozen fruit. Good choices include:ApplesBananasBerriesGrapefruitGrapesKiwiMelonsOrangesPeachesPearsNon-Starchy VegetablesNon-starchy vegetables are another low-carb, nutrient-rich snack group that includes quick treats such as:Broccoli spearsCarrotsCauliflower floretsCelery sticksCucumber slicesPepper slicesRadishesTomato wedges and cherry tomatoesNon-starchy vegetables are low in carbs. Although you can eat them relatively freely, you have to consider your total daily carb count.ProteinChoose snacks that are high in protein, which can help you feel full for longer. Some on-the-go healthy snacks include:HummusNut spreads such as almond, cashew, or peanut butterOne hard-boiled eggOne ounce of unsalted nuts, pumpkin seeds, sunflower seeds, or chia seedsOne stick of string cheeseRoasted chickpeas or edamame Other Healthy Snacks for DiabetesAdditional healthy snacks people with diabetes can eat on the go include:A sugar-free PopsiclePlain or light yogurtRice or oat cakesA few ounces of applesauceUp to 3 cups of light popcornA few whole-grain crackers
Many brands of diabetes-friendly snack bars (Fiber One, Kind, Quest, and Kashi) are easy to grab and go. Remember to check labels and factor them into your daily meal plan. Moderation is key. TakeawayThe glycemic index (GI) is a measurement of how quickly foods containing carbohydrates increase blood sugar (glucose). The index ranges from 0 to 100, with pure glucose at 100. Foods at 0–55 are low-GI foods that tend to increase glucose slowly. Foods at 56–69 are moderate, and foods listed at 70 and above are high-GI foods, which tend to increase blood glucose rapidly. Snacking on low-GI foods can help you avoid blood glucose spikes.
Sweet and Savory Diabetes-Friendly SnacksInstant oatmeal is more processed, but rolled or steel-cut oatmeal scores on the lower end of the GI. Oatmeal makes a great snack, especially if you add toppings such as fruit or cinnamon. For a creamier texture, mix in small amounts of nut butter. As always, check nut butter labels for added sugars.Chia seeds are a low-GI food, and adding them to certain foods can make a great snack. You can also try chia seed pudding.Sweet potatoes are high in carbs but packed with fiber and other nutrients. As long as you consider your total daily carb count, you can still enjoy a sweet potato snack such as:Raw sweet potato sticksBlended into a healthy smoothieSweet potato chips (baked, not deep fried)Which Snacks Fill You Up the Longest?If you want to feel full longer, look to protein-rich foods. Protein affects hormones, such as glucagon-like peptide 1 (GLP-1) and ghrelin, which are associated with appetite control and satiety (feeling full).Facts About Diabetes and Nightly SnackingNightly snacking can be tricky. Eating while watching TV or reading can distract you from how much you actually are consuming. Portion control isn't just for meals. Over time, too much nightly snacking can lead to weight gain and affect diabetes management.However, a healthcare provider may recommend snacking at bedtime to keep your blood sugar from getting too low while sleeping. You may also need a snack if you eat dinner early. If you have any concerns about nighttime snacking, discuss them with your endocrinologist or other healthcare provider. Foods to AvoidAvoid snacks high in saturated fat, sodium, and starches, such as white potatoes, corn, and added sugars. Added sugars can go by many names, including corn syrup, honey, and molasses. Snacks to avoid or keep to a minimum include:Alcoholic beveragesCookies, cakes, candy bars, doughnutsDried fruits and fruit salads with added sugarsFries, potato chips, corn chips, some types of crackersSoda, flavored/sweetened coffees, sports drinks, and fruit juices with added sugarSweetened sauces, condiments, syrupsSweetened yogurt and cereals
Cheese and Diabetes: What Is Ideal?It's safe for most people with diabetes to eat cheese in moderation. It's a good source of protein, which helps you feel full. The downside is that it can also be high in saturated fat and salt. Cottage cheese is a good choice, but try to avoid processed cheese spreads.Look for low-fat, low-sodium cheeses. Portion size may vary according to the type of cheese, but a single portion is typically about an ounce. For a more substantial snack, pair cheese with a high-fiber food.Bonus Diabetes Snack IdeasWhen looking for healthy snack ideas for diabetes, try foods that have no added sugar and are keto-friendly and vegan.No Added SugarSnacks with no added sugars would include all fresh fruits and vegetables, as well as some frozen, canned, or dried varieties. Always check labels, but others may include:Meat sticks, turkey or chicken slicesNonfat Greek yogurt, topped with fresh berries or nutsWhole wheat pretzels dipped in hummus Is It Really Sugar Free?"Sugar-free" doesn't necessarily mean there's absolutely no sugar. Here's how to decipher sugar claims on food labels:Sugar-free: Has less than 0.5 grams of sugar per servingReduced sugar: Has at least 25% less sugar per serving than the regular versionNo sugar added or without added sugars: No sugar or sugar-containing ingredient is added during processing
Keto-FriendlyThe ketogenic diet focuses on foods low in carbs and high in fats. Keto-friendly snacks include:AvocadoBerriesDark chocolate (90% or higher cocoa solids)Non-starchy vegetablesSunflower, pumpkin, sesame, hemp, and flax seedsWalnuts, pecans, almonds, and macadamia nutsGluten-FreeThe gluten-free diet revolves around avoiding gluten, a protein found in many grains. Look for products marked "gluten-free." Good snack options include fruits, vegetables, and lean meats. Other snack ideas include:Avocado on corn tortilla chipsCelery sticks topped with peanut butter and raisinsHummus on cucumber slicesLow-fat yogurt topped with berries and nutsVeganA vegan diet consists of eating plant-based foods and excluding all foods from animal sources or containing animal ingredients. So, fruits, vegetables, nuts, and seeds are all on the snack list. Other vegan treats are:Coconut yogurtKale chipsSweet peppers topped with guacamoleSummaryThoughtful snacking can help you manage blood glucose levels. Whole foods like fruits, veggies, nuts, and seeds are convenient and healthy. For variety, combine these with nut spreads, yogurt, and more. And there's a world of prepackaged, diabetes-friendly snacks to choose from.Ideally, healthy snacks for diabetes should be rich in fiber and other nutrients and low in calories and carbs. A registered dietitian or other healthcare provider can make recommendations specific to your overall health. Read the original article on Verywell Health.
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