Diabetic individuals can have difficulty finding healthy snacks as they must consume foods high in good fats, fiber, and protein. Here are some snacks people with diabetes can munch on guilt-free:
Almonds make for a nutritious and convenient snack. A one-ounce (28-gram) serving of almonds can provide over 15 vitamins and minerals, including 17% of the recommended daily intake for riboflavin, 19% for magnesium, and 32% for manganese. Additionally, a research study showed that almonds could help control blood sugar levels. However, since almonds are high in calories, it’s best to eat only a handful of them as a snack.
Chia Seed Pudding
Chia seed pudding is easy to make – simply soak the chia seeds in milk until the consistency of the mixture is pudding-like. Chia seeds have a high concentration of fiber, omega-3 fatty acids, and protein, which help stabilize blood sugar. Moreover, the fiber in chia seeds can absorb a significant amount of water, helping control diabetes as well.
Edamame are unripe, green soybeans. A one-cup (155-gram) serving of edamame contains 8 grams of fiber and 17 grams of protein. According to some animal studies, edamame may aid in lowering blood sugar levels. Although further studies are needed to identify the effects of edamame on people with diabetes, snacking on these beans is worth a try. Just steam and mix edamame with seasonings for a quick, healthy snack.
Yogurt with Berries
Yogurt with berries is an excellent snack for people with diabetes. While the probiotics in yogurt help lower blood sugar levels, the antioxidants in berries may decrease inflammation and also prevent damage to cells of the pancreas (responsible for releasing hormones that reduce blood sugar levels).
The protein content in hard-boiled eggs makes them a great snack, especially for diabetics. A large hard-boiled egg contains 6 grams of protein, which is good because it prevents one’s blood sugar from shooting up after eating. Eggs also promote a feeling of fullness, which is necessary to manage type 2 diabetes. Enjoy a hard-boiled egg on its own or with a healthy topping like guacamole.
Veggies with hummus, beef sticks, popcorn, cottage cheese, turkey roll-ups, and roasted chickpeas are other diabetes-friendly snacks.