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Health and Fitness News

Snacking with Diabetes

Finding the right snack options to maintain healthy blood sugar.

For those who have spent their lives eating whatever they want whenever they want, a diabetes diagnosis may feel like a life sentence of deprivation and careful dieting. And it is true that diabetics must be picky about what they choose to eat. After all, the wrong foods can send their blood sugar into dangerously high or low levels. But diabetes doesn’t mean avoiding all things delicious. There are plenty of delicious foods that are healthy and safe for those with diabetes.

Do you have diabetes? Not sure what to snack on to maintain healthy blood sugar levels? Look for nutrient-dense foods that are high in fiber, protein, and healthy fats. Avoid foods high in sugar or simple carbs. Keep reading for snack-tastic ideas.

Snack 1: Nuts

Any type of nut will do, but almonds are many people’s favorite on-the-go snack. Keep a stash in your car or in your desk at work. Rich in nutrients, almonds have been found to lower blood sugar and insulin levels. This effect is due to nuts’ high content of fiber, protein, and healthy fats. An added benefit is that they may help lower cholesterol and aid in weight loss. For diabetics, these are both important.

Snack 2: Apple Slices with Peanut Butter

Apples are sweet. They’re also filled with vitamins and minerals known to help manage diabetes. Both apples and peanut butter are high in fiber so they’re digested slowly to keep blood sugar levels from spiking. When it’s snack time, cut up an apple, dip the slices in peanut butter, and enjoy!

Snack 3: Hard-Boiled Eggs

Keep a bowl of hard-boiled eggs in the refrigerator for an easy snack on-the-go. Their high protein content helps keep you feeling full and your blood sugar balanced. Diabetics who regularly eat eggs may notice their fasting blood sugar and their hemoglobin A1c levels decrease.

Snack 4: Beef Stick

Beef sticks are an easy, portable snack. Even better, they’re high in protein and low in carbs —two things to look for in a diabetes-friendly snack. Just be picky about what kind of beef stick you buy. Look for sticks made with grass-fed beef rather than grain-fed. Beef that’s raised on grass may be higher in omega-3 fatty acids, which are good for your heart and blood sugar levels. Also, go with low-sodium beef sticks for best health.

Snack 5: Berries and Yogurt

Looking for a cold option? Top some plain Greek yogurt with berries for a sweet, satisfying snack. Greek yogurt has multiple benefits. It’s high in protein and also contains probiotics that may help your body metabolize sugar. When picking a berry, there’s not a bad choice. Whether you choose blueberries, strawberries, or raspberries, they’re rich in nutrients, antioxidants, and fiber.

Snack 6: Chickpeas

You may know them as garbanzo beans, but whatever you call them, they’re a legume that’s extremely high in protein and fiber. Eating chickpeas or other legumes on a regular basis is one way to help manage your diabetes and keep it from progressing. Roasting chickpeas is a popular way to enjoy them as a snack. Roast them in olive oil and top with your favorite seasoning. Not a fan of roasted chickpeas? Eat them as a hummus dip paired with raw veggie sticks.

Snack 7: Whole-Grain Crackers and Cheese

Top a few crackers with cheese slices for a filling snack. To be diabetes-friendly, be picky about what type of cheese and crackers you choose. Avoid crackers made with white flour or added sugar and go for 100-percent whole-grain varieties. Leave the full-fat, processed cheese on the shelf and choose low-fat, unprocessed varieties. You’ll get protein from the cheese and the crackers provide the fiber.