Diabetics can have a seriously hard time when it comes to choosing what to eat. Snacking isn’t the easiest thing to do either. When you’re constantly checking nutrition panels, reading the fine print on labels as well and sticking to a strict diet schedule, snacking can almost be unenjoyable.
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It’s important to know that it doesn’t always have to be this way. With a bit of effort and knowledge around the kitchen and grocery stores, diabetics can be able to keep their health condition under control as well as enjoying all their snack times. Here in this article, we’ll highlight the most enjoyable yet safe snacks for diabetics to try.
1. Veggies and Hummus
A middle-eastern speciality, hummus isn’t just delicious, but it’s dense with healthy nutrients. Made from chickpeas, this special paste contains natural sources of fibre, vitamins, and minerals. Dipping vegetable sticks are a great way to snack.
Cucumber, celery and carrot sticks often go great with hummus. Hummus and veggies contain properties that may help in controlling blood sugar levels, making it ideal for people with diabetes.
2. Trail Mix
Trail mix is an excellent replacement for chips, candy, and other highly processed bagged snacks. Not only are they handy and convenient to bring around, its the perfect snack that can satisfy your sweet and savoury cravings. 28 grams of trail mix can provide up to 4 grams of protein and can help promote better management of blood sugar.
The healthy fats and fibres that come from its content, including nuts and seeds, are known to reduce blood sugar levels. Try to avoid too much-dried fruits as they can spike up your sugar intake.
A widely available and delicious snacking food, popcorn is the perfect whole-grain snack for convenience and general health. Low in calories and a healthy carb source, popcorn is known to improve blood sugar management as well as weight control.
Popcorn is also a great source of fibre that can help with digestion. Just make sure you stick to the raw selection and not the type that is processed with sugar, salt and artificial flavours that are counter-effective.
Also known as green soybeans, edamame are unripe beans that are popped out of their pods. An extremely nutritious and natural food source, edamame is one of the best plant-based protein sources you can find.
A single cup (155 grams) of edamame can pack up to 17 grams of protein and 8 grams of fibre. Multiple studies have shown that edamame can lower blood sugar levels, making it the perfect snack for people with diabetes.
Avocado is one of the best types of fats you can find and is also very delicious. What makes this fruit so popular is its high fibre content and monosaturated fatty acids. Both these things will help your blood sugar from spiking after meals. Studies have found that monosaturated fatty acids contributed to improved blood sugar levels in people with type 2 diabetes.
Chickpeas are a type of legume that is not only a great plant-based protein but one that great as a convenient snack. One cup of chickpeas (164 grams) can contain up to 15 grams of protein and 13 grams of fibre. Roasted chickpeas can make a great substitute for processed hand-carry snacks.
Multiple research cases have shown that consistent consumption of chickpeas can help to prevent the progression of diabetes from worsening as well as maintaining lower levels of blood sugar and insulin levels.
7. Tuna salad
Tuna mixed with chopped up vegetables is a light and easy snack that can also be a filling one. Tuna salad gives you a high source of protein with almost no carbohydrates whatsoever.
The beauty of this snack for people with diabetes lies within its fat content. With tuna being rich in omega-3 fatty acids, this helps to keep blood sugar levels stable while also lowering inflammation.
8. Cottage Cheese
Cottage cheese is loaded with healthy fats, protein, and several vitamins and minerals that can help your blood sugar levels. In one study, it was shown that men who consumed 25 grams of cottage cheese alongside 50 grams of sugar had 38% lower levels of blood sugar as opposed to those who just ate the sugar on its own.
Keep in Mind
Snacking can always be made interesting and enjoyable if you put in the effort, and being a person with diabetes doesn’t change that. However, maintaining proper portions is just as important as the nutrition you put in your body.
It is encouraged to enjoy your food safely and try new recipes, be sure you don’t end up eating too much or start eating foods that aren’t so safe. If you have diabetes and looking to make your meals and snack times more interesting but don’t know where to start, speak with your doctor and see what dieting tips are most suitable for you.
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