A Dietitian’s Top 5 Snacks for People with Diabetes
Managing type 2 diabetes can be challenging, especially when it comes to choosing the right snacks. Snacking is an important part of maintaining blood sugar levels and preventing hunger-induced overeating. However, it’s crucial to select snacks that are low in added sugars, high in fiber, and packed with essential nutrients. Let’s explore the top five snacks recommended by dietitians for individuals with type 2 diabetes.
Greek Yogurt with Berries
Greek yogurt is an excellent snack choice for people with type 2 diabetes. It is high in protein, which helps keep you full and stabilizes blood sugar levels. Opt for plain, unsweetened Greek yogurt to avoid added sugars. Add a handful of fresh or frozen berries, such as strawberries, blueberries, or raspberries, for a burst of flavor and additional fiber. Berries are low in carbohydrates and rich in antioxidants, making them an ideal choice for a diabetes-friendly snack.
Raw Vegetables with Hummus
Raw vegetables are an excellent choice for snacking because they are low in calories and packed with essential vitamins and minerals. They also provide fiber, which aids digestion and helps control blood sugar levels. Pairing raw vegetables, such as carrot sticks, cucumber slices, and bell pepper strips, with a portion-controlled serving of hummus adds protein and healthy fats to the snack. Hummus is made from chickpeas and is a good source of plant-based protein, making it a nutritious dip option for individuals with type 2 diabetes.
Nuts and Seeds
Nuts and seeds are a perfect snack choice for people with type 2 diabetes. They provide a satisfying crunch and are rich in healthy fats, fiber, and protein. Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds are all great options. However, portion control is essential due to their calorie density. A small handful of nuts or a tablespoon of seeds is generally a suitable serving size. These snacks can help stabilize blood sugar levels and provide a feeling of fullness between meals.
Hard-Boiled Eggs
Hard-boiled eggs are an easy and convenient snack option for individuals with type 2 diabetes. Eggs are rich in protein, healthy fats, and essential nutrients like vitamin D and choline. Protein-rich foods can help manage blood sugar levels and promote satiety. Hard-boiled eggs can be prepared in advance and stored in the refrigerator for a quick grab-and-go snack. Pair them with a side of raw vegetables or a few whole-grain crackers for added fiber.
Apple Slices with Nut Butter
Apples are a delicious and nutritious fruit choice for individuals with type 2 diabetes. They are rich in fiber and antioxidants, and their natural sweetness can help satisfy cravings. Pairing apple slices with a tablespoon of nut butter, such as almond or peanut butter, adds healthy fats and protein to the snack. Nut butter helps slow down the release of sugar into the bloodstream, preventing rapid blood sugar spikes. Be mindful of portion sizes, as nut butters are calorie-dense.
Choosing the right snacks is crucial for individuals with type 2 diabetes to maintain stable blood sugar levels and overall health. Greek yogurt with berries, raw vegetables with hummus, nuts and seeds, hard-boiled eggs, and apple slices with nut butter are all excellent options that provide a balance of protein, healthy fats, fiber, and essential nutrients. By incorporating these snacks into your daily routine, you can make diabetes management easier and more enjoyable, while still satisfying your cravings and nourishing your body. Remember to consult with a registered dietitian or healthcare professional to personalize your snack choices based on your individual needs and dietary preferences.
Learn more about Type 2 Diabetes and if you are concerned, contact our office for additional support. We have dietitians on staff to help you with controlling your diabetes and making helpful food choices.
Want additional ideas of snacks good for diabetics? Check out this article.
