Foods that can help control blood sugar levels and provide plenty of fiber, protein, and vitamins and minerals, are good snack options for those with diabetes.
Many people snack between meals, but if a person has diabetes, it can be challenging to choose snacks that do not adversely affect blood sugar levels.
This article lists five healthy snacks suitable for people with diabetes and explains why they are beneficial.
This snack consists of raw, fresh vegetables and chickpea-based hummus.
The glycemic index ranks the number of carbohydrates in foods from zero to 100. The higher the number of carbohydrates a food has, the more a person’s blood sugar will rise.
High GI foods can cause harmful blood sugar spikes in people with diabetes.
- improve glycemic control
- lower glycemic responses by slowing down the rate that the body absorbs carbohydrates
- reduce the effects of foods that have a higher GI
A person can use vegetables, such as carrots, bell peppers, and radishes, to dip in the hummus.
According to a 2017 study in the Journal of Nutritional Therapeutics, vitamin C can help control type 2 diabetes.
The study also states that carrots score highly on the Aggregate Nutrient Density Index (ANDI), which scores vegetables based on how many nutrients they provide per calorie.
Raw carrots are very low on the GI, which means that they will not cause the blood sugar levels to spike.
Here are some hummus recipes to try:
A person can spread avocado on whole grain crackers or toast for a healthy snack.
- 19.6 grams (g) of carbohydrates
- 1.52g of sugar
- 15.4g of fiber
- 33.7g of fat, with only 4.89g of saturated fat
- 368 calories
Avocados contain high amounts of fiber and low amounts of sugar, carbohydrates, and saturated fat. All of which is beneficial for those with diabetes.
Apples are low on the GI, which is beneficial for people with type 2 diabetes. Fruits with a high GI can cause blood sugar levels to spike.
Almond butter also contains fewer carbohydrates and sugar than peanut butter.
A person can try the following recipes to make almond butter at home:
- 104 calories
- 3.88g of carbohydrates
- 2.25g of fiber
- 48.4g of calcium
- 0.783g of sugar
- 3.81g of protein
However, nuts can contain high amounts of calories. If a person is losing weight as a part of their diabetes management plan, they should be careful of how many nuts they eat per day.
Cheese contains low amounts of carbohydrates. According to USDA’s FoodData Central, Cheddar cheese contains
According to a
The study notes that vitamin D can:
- slow down the genes that are involved in insulin resistance
- enhance the insulin receptor expression
- enhance insulin responsiveness
- have a direct effect on insulin secretion
According to a 2020 study, diets containing high amounts of fiber are important in managing diabetes. The study notes that a person with diabetes should consume 35g of dietary fiber per day.
A practical way to do this would be to consume whole grain foods over refined grain products.
A person should choose whole grain crackers.
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a person with diabetes should limit their intake of the following foods:
- fried food
- food high in saturated fat or trans fat
- food high in salt
- baked goods, such as pastries
- ice cream
- drinks with added sugar, such as soda, juice, and energy drinks
The NIDDK also recommend that a person limits the amount of alcohol they drink.
Alcohol can cause the body’s blood sugar levels to drop too much if a person uses insulin or takes diabetes medication.
People with diabetes need to be careful with the types of food they eat because their bodies store sugar from food in the bloodstream.
When there is not enough insulin or cells do not respond well to insulin, the body stores sugar in the bloodstream instead.
High blood sugar levels can cause a variety of health conditions, such as:
A person with diabetes will need to be aware of the GI of the different foods they eat. The GI shows how quickly blood sugar levels rise after eating certain foods.
Foods that are low in sugar and refined carbohydrates but high in fiber, vitamins, and healthy fats, can make excellent snacks for people with diabetes.
If a person aims to lose weight as part of their diabetes management plan, they should be aware that some healthy foods, such as nuts, can be high in calories.
It can be challenging to plan a diet that is suitable for diabetes. However, there are plenty of easy to prepare snack options to keep a person from feeling hungry throughout the day.
Snacks that are high in minerals, fiber, vitamin C, and quercetin, which is a compound in plants, can help control diabetes. Fruits, vegetables, and nuts are all excellent sources of these nutrients.
Dairy products, such as cheese and yogurt, can also benefit people with diabetes, as they are low on the GI scale and provide essential vitamins.
A person should avoid high sugar and salt snacks to help keep blood sugar levels under control and promote overall health.