Diabetic snacks are a great way to maintain an adequate blood sugar level, but sometimes choosing the right snack can be a big problem. Foods must contain proteins, fats, and a few carbohydrates. Snacks with a high content of simple sugars are not recommended. In this article, you’ll find out which snacks you should eat between meals and which won’t significantly affect your blood sugar levels.
With diabetes, you should pay special attention to choosing the right snacks. To make wise food choices, you first need to understand the rules – that is, understand the effect of carbohydrates on your plasma glucose levels. When the body demands food, it must be supplied to it, because then it will subdue the feeling of hunger without an intense spike in blood sugar. One of the best methods is to eat the filling and nutritious snacks. It is always worth having them at hand so that in case of hunger on a walk or at work, you can always reach for them. Snacks suitable for diabetics should be small in size. Snacks with a high content of simple sugars are not recommended. Various types of bars, milk chocolate, candies, ice cream, cakes, etc. fall off. Consumption of excessive amounts of sweet products between main meals may result in a significant increase in blood glucose. It is best to reach for products without carbohydrates or those that contain very little of them (no more than 10 g of sugars per serving – below 1 WW ->carbohydrate exchanger ). The ideal proposition is, therefore, mixed snacks, e.g. a slice of whole meal bread with lean sausage and cucumber, fruit with yogurt and nuts, or legume pasta with vegetables (e.g. hummus with paprika). Below is a list of foods that you can eat between meals that will not significantly affect your blood sugar levels.
Selection of appropriate refreshments
A person with diabetes in choosing a healthy snack can help dieticians. According to experts, appropriate snacks should have:
– high protein content,
– healthy fatty acids,
– a small number of carbohydrates (low or medium glycemic index ).
Snacks for people with diabetes containing no more than 1 WW (carbohydrate exchanger) – examples
– Vegetable juice, tomato juice (1 glass),
– Natural buttermilk, sour milk, yogurt, or kefir (1 glass),
– Vegetables, cut into sticks, e.g. zucchini, pepper, carrot, pickled cucumber, green cucumber, tomato, lettuce, kohlrabi, sauerkraut,
– Salads and salads from the aforementioned vegetables (carrot with apple, tomato with onion and natural yogurt, lettuce with olives and tomato),
– Whole grain rice cakes (1 piece),
– Fruit: half an orange, 1 small apple, 1 cup of raspberries, blueberries, currants or strawberries, half a grapefruit,
– Eggs (1-2 pieces),
– Whole meal crispbread (2 pieces),
– Natural cottage cheese (1 packet) with cucumber, chives, tomato, radish,
– Fish and meat no breadcrumbs,
– Lean meats.
An overview of healthy snacks for diabetics.
Eggs are a great source of protein, including all endogenous amino acids. One large piece provides as much as 13 g of protein. Importantly, eggs are low in carbohydrates, so they can be a suitable snack for diabetics.
Apples are packed with vitamins, antioxidants, and minerals. They are fruits with a low glycemic index, which do not increase blood sugar rapidly, so they are recommended for diabetics. The presence of fiber also speaks for them, which slows down the absorption of sugars from food.
Cucumber slices, cherry tomatoes, or small carrots
These vegetables can be a great snack for diabetics. Due to the small number of calories, low carbohydrate, and fat content, they can be eaten in larger quantities. Vegetables are also rich in antioxidants (e.g. lycopene ), which support the work of the heart, and dietary fiber that improves intestinal motility. To make the snack more nutritious, you can enrich it with protein. It’s a good idea to add a slice of cheese to your vegetables – preferably one low in fat.
When reaching for a snack, check that the product does not raise your blood sugar level. Pistachios are perfect. Healthy and tasty nuts will give you energy (a handful of pistachios contains approximately 223 kcal).
Avocados are packed with minerals, vitamins, and healthy fats – they’re an excellent source of plant origin. It’s a good idea to peel the avocado, cut it into smaller pieces, sprinkle it with lime juice, and season with sea salt. Such a snack supports the functioning of the brain and compensates for the deficiency of minerals. However, it is high in calories – half an avocado has about 120 calories.
Peanuts and walnuts
The wealth of valuable fats (mainly omega-3), vitamins (especially vitamin E), and minerals. They’re low in carbohydrates and are able to be included in the diet of those with diabetes.
Tomatoes with mozzarella
Fresh cheese in combination with tomatoes is a great idea for a light and tasty snack. Tomatoes are rich in vitamins, mineral salts and have an anti-cancer effect due to their lycopene content. Mozzarella, on the other hand, contains fats and valuable proteins. This set can be seasoned to taste with balsamic vinegar and olive oil. The dish has about 180 kcal.
Yogurt with the addition of blueberries
It is the perfect snack for people with diabetes for many reasons. The antioxidants present in the fruit can reduce inflammation and protect pancreatic cells from damage. Besides, blueberries are a good source of fiber, which slows down digestion and helps to balance the plasma sugar levels after a meal. Natural yogurt can also lower blood sugar, which is mainly due to the probiotics present in it. They can metabolize sugar in food. Yogurt (especially Greek) is also a valuable source of calcium and protein that helps to control blood glucose levels.
A handful of seeds
Just like nuts, seeds, and seeds, they are a good source of fiber, protein, and desirable fats. It is worth reaching for sesame, pumpkin seeds, or sunflower seeds – a small handful each day is enough.
They are distinguished by their high protein content Because of this, they are often recommended as part of the diet of diabetics. Shrimp is an easy and quick-to-prepare snack that also supports the maintenance of a stable blood sugar level. Not only that, such a meal has few calories.
Hummus with paprika
It’s a simple combination of protein and healthy fats. Just add a few slices of paprika to this popular chickpea paste.
White cheese is an excellent snack for people with diabetes. Half a cup of cottage cheese may contain up to 13 g of wholesome protein, and also valuable vitamins, minerals, and low carbohydrates (about 4 g). In addition, consumption of this product may help to better control blood glucose levels, as confirmed by a study carried out on a group of volunteers. Men who consumed 25 g of cottage cheese and 50 g of sugar had 38% lower plasma glucose levels than men who were given only sugar. Probably the blood sugar lowering effect is due to the high protein content of the cottage cheese.
A handful of almonds
They are an excellent, nutritious snack for diabetics. Research has shown that nuts like these can help in monitoring blood sugar levels of people with diabetes. Experts performed the test on a group of 58 people. The volunteers were directed to eat almonds on daily basis. After 24 weeks, participants experienced a long-term reduction in blood glucose levels of more than 3%.