Leafy green vegetables are extremely nutritious and low in calories. These seeds are also an ideal alternative if you have a nut allergy. Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Spicy. You can experiment with dipping several types of vegetables in hummus, such as broccoli, cauliflower, carrots and bell peppers. This diabetes-friendly munchable is available fresh or frozen, making it easy to season just as you’d like—try our spicy edamame. Nutrition Facts 6 ounces Fage Total 0%: 90 calories, 0g fat (0g saturated fat), 10mg cholesterol, 65mg sodium, 5g carbohydrate (5 sugars, 0g fiber), 18g protein. Eggs are known to promote fullness, an important aspect of managing type 2 diabetes. Since almonds are quite high in calories, it is best to limit your portion size to about a handful when eating them as a snack. In one study, 58 people who included almonds in their diets every day for 24 weeks experienced a 3% decrease in their long-term blood sugar levels (15). Plus, some studies suggest that the flavanoids in cocoa powder may help make cells more sensitive to insulin helping the body to utilize sugar in the blood. © 2005-2021 Healthline Media a Red Ventures Company. Since it contains 0 grams of carbohydrates, you know your blood sugar levels will stay within a healthy range even after your snack.” Pair it with a handful of raw, non-starchy vegetables such as sliced red, yellow, or orange peppers, baby tomatoes or sliced cucumbers to add volume, vitamins, and minerals without extra carbs or calories. Roll these up for any time of day—especially before or after a workout. For true chip lovers, Cello Whisps can satisfy salt cravings without raising blood sugar. The seven whole grains, sesame seeds, and honey in these bite-size crackers fill your mouth with hearty crunch and a bit of sweetness. You can also try pairing other types of fruit with peanut butter, such as bananas or pears, for similar health benefits. Remember, any non-starchy vegetable can easily be roasted to make an easy-to-eat snack, too. Additionally, eating chia seeds has been shown to help lower triglyceride levels, which can be good for heart health. Tips on Snacks for Diabetic Seniors. Additionally, berries are a great source of fiber. Diabetes Diet A healthy diabetes diet looks pretty much like a healthy diet for anyone: lots of fruits, veggies, healthy fats, and lean protein; less salt, sugar, and foods high in refined carbs (cookies, crackers, and soda, just to name a few). It is important to note that beef sticks can be high in sodium, which can lead to high blood pressure in some people if consumed in excess. These tiny orbs are known to pack five different bioactive compounds that help improve blood sugar regulation making them a powerhouse snack for people with diabetes. Oleic acid, in particular, has been shown to have the added benefit of helping cells absorb sugar from the blood. All of these properties may benefit blood sugar control in people with diabetes (20, 21). Being resistant to its effects, termed insulin resistance, is a leading driver of many health…. Plus, a serving supplies 8 grams of whole grains (that's half of a whole grain serving). With creamy cannellini beans, tahini, garlic and lemon, this white bean dip has a Mediterranean flair and tons of taste. Here's everything you need to know. One cup of ... A Combo of Baked Potato Chips and Salsa. Make sure you choose your crackers carefully, as many brands are high in refined flour and added sugar, which may negatively affect blood sugar levels. Greek yogurt is especially high in protein (13). Don’t have the time or the energy to make your own roasted chickpeas? They make a quick, healthy snack for people with diabetes. Additionally, hummus provides lots of protein, with 3 grams per tablespoon (15 grams). In addition, popcorn provides 1 gram of fiber per 1-cup (8-gram) serving, which is another property that makes it a diabetes-friendly food (49). prevent or reduce the progression of type 2 diabetes, meta-analysis to help reduce important markers of blood sugar control such as hemoglobin A1C levels, handful of almonds just might help keep blood sugars stable, Skinny Dipped Dark Chocolate Cocoa Almonds, almonds which are known to help keep blood sugar down even after a meal, Do Not Sell My Personal Information – CA Residents. To make it, simply combine cooked black beans with chopped vegetables, such as onions and peppers, and toss them in a vinaigrette dressing. With twice the protein of the regular variety, Greek yogurt has more staying power to keep you feeling full longer which could help with weight management and balancing blood sugar. Nutrition Facts 1 package: 130 calories, 3.5g fat (1g saturated fat), 70mg cholesterol, 300mg sodium, 4g carbohydrate (3 sugars, 0g fiber), 19g protein. It’s plenty sweet but with limited added sugar—just 4 grams.”. Thinkstock. Protein also helps with the uptake of carbohydrates so the body can process them more easily. Registered dietitian and nutrition partner with KIND, Amy Gorin, weighed in with her favorite snack to recommend for people with diabetes.” The Dark Chocolate Cinnamon Pecan KIND Bar is a good source of protein and an excellent source of fiber, which helps keep you fuller for longer and blood sugar levels stable. These snacks can be left in your briefcase, knapsack, car or your desk drawer. Low-Carb … The Best Fruits For Diabetics Are In Whole Form. This guac gets an extra hit of flavor from prepared salsa, making it even easier to pull together when you need it. You can also try Parmesan cheese, or a mixture of Romano cheese, basil and oregano similar to what found in this delicious Italian Cheese Popcorn recipe. A good rule of thumb is to choose foods that are high in protein, fiber and healthy fats, all of which are known to help maintain healthy blood sugar levels. Nutrition Facts 5 olives: 25 calories, 2.5g fat (0.5g saturated fat), 0mg cholesterol, 210mg sodium, 0g carbohydrate (0g sugars, 0g fiber), 0g protein. Spanish olives are both extremely low in carbohydrates and calories while at the same time being high in heart healthy and filling monounsaturated fats. Individuals with type 2 diabetes have a higher risk of obesity and chronic illnesses, such as heart disease. Cottage cheese is a great snack for people with diabetes. For more tips on living with type 2 diabetes, download our free app, T2D Healthline, and connect with real people living with type 2 diabetes. For people with diabetes or those looking to improve health or lose weight, a healthy snack is one that is calorie and carbohydrate controlled. A 1-ounce (28-gram) serving of almonds provides more than 15 vitamins and minerals, including 32% of the recommended daily intake for manganese, 19% for magnesium and 17% for riboflavin (14). One medium apple combined with 1 ounce (28 grams) of peanut butter provides almost 7 grams of fiber, which is helpful for keeping your blood sugar under control (11, 27, 30). The base of Quevos chips is egg whites. Salmon, sardines,... 2. This will help to optimize your nutrition, increase your energy and prevent weight gain or help facilitate weight loss. You can simply mix them together, or layer them on top of each other to make a parfait. Stella Metsovas, certified clinical nutritionist, recommends olives of all varieties — such as Kalamata olives — as they are perfect options when combined with vegetable sticks. They are a very nutritious and convenient snack. You might be surprised to see chocolate in any form on this list! Egg muffins are made by mixing eggs with vegetables and then baking them in a muffin tin. A Glucerna minibar and a warm drink. Spoon a large dollop of this creamy, comforting cheese into a bowl then sprinkle with cinnamon and a dash of vanilla extra, then stir for a easy-to-make and satisfying dessert-like snack that’s both high in protein and calcium. If you have diabetes, you should try to avoid starchy or sugary snacks, which can cause your blood sugar levels to rise. Yogurt is also known for its ability to lower blood sugar levels. A popular way to enjoy celery sticks is by dipping them in peanut butter. 13 Easy and Quick Snack Ideas for People With Diabetes. The snacks on this list also clock in at about two hundred calories or less, which is another good rule-of-thumb to keep in mind when it comes to figuring out which snacks will work for—not against—your goal of maintaining weight while also keeping blood sugar balanced. Sugar-Free Hot Cocoa Made With Dark Chocolate. The foods you eat can have a major impact on diabetes and blood sugar levels. Leafy Greens. Be mindful that all jerky may be high in sodium, so always check the label and avoid it if you have hypertension. This can help you manage your weight, which helps control type 2 diabetes (68). One study found that individuals with type 2 diabetes who included sources of monounsaturated fatty acids in their diets on a regular basis experienced significant improvements in their blood sugar levels (25). Oats are rich in soluble fiber, and are slower to digest than those processed carbs. This simple but filling guacamole can be savored with crunchy cucumber slices to keep carbs in check. The key is to choose snacks that are high in fiber, protein and healthy fats. Healthy snacks for diabetics don’t have to be boring and flavorless. That’s why this list contains snacks rich in one or more glucose-steadying and appetite-suppressing nutrients such as fiber, fat and protein as well as a host of dynamic flavors and textures. Don’t miss these good rules for diabetic snacking. There are many quick and easy snacks you can prepare and eat even when you’re on-the-go. Tuna salad is made by combining tuna with mayonnaise and other ingredients, such as celery and onions. Full of fiber. Since black beans are rich in fiber and protein, they make a healthy snack for individuals with diabetes. When you eat out, ask for information on the sodium levels in your food. Yogurt also provides a good boost of calcium plus vitamin D, a combination thought to help optimize blood sugar control. To make a turkey roll-up, simply spread a tablespoon (about 10 grams) of cream cheese onto a slice of turkey and wrap it around sliced veggies, such as cucumbers or bell peppers. Some people claim that artificial sweeteners can raise blood sugar and insulin levels, and potentially even cause diabetes. The high fiber content and monounsaturated fatty acids in avocados make them a diabetes-friendly food. They’re also high in magnesium, a mineral known to protect heart health. 25 almonds. 2. Most of the ingredients used to make energy bites are high in fiber, protein and healthy fats — three key nutrients known for keeping blood sugar stable (34, 56, 57). High in fiber, water and antioxidants, strawberries, blueberries and raspberries top the list of diabetes-friendly fruits. Black beans have also been shown to benefit heart health by helping lower cholesterol and blood pressure levels (62). Since avocados are quite high in calories, it is best to stick with a serving size of one-fourth to one-half an avocado. Foods and drinks to avoid with diabetes can range from white rice to flavored coffee. The tomato and basil bring fresh flavor, while the mozzarella makes it satisfying. Turkey roll-ups are an easy snack to make. This Tex-Mex variety turns up the heat. A blend of high protein, high fiber, and healthy fat is found in these delectable orbs thanks to the fact that they’re made with seed butters. Hard-boiled eggs are a super healthy snack for people with diabetes. Interestingly, eating cottage cheese may help manage your blood sugar. They are essentially a breadless sandwich wrap consisting of turkey breast slices wrapped around low-carb contents of your choice, such as cheese and veggies. These delicious treats also pack nut butter, which means they’re both filling and won’t spike blood sugar. There are plenty of healthy snack options to choose from if you have diabetes. Crunchy. Read nutrition labels! Edamame is typically served steamed, and you can enhance its flavor by mixing it with seasonings of your choice. You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu. These are some of the healthiest options to reach for at lunch to help you build a tasty and balanced plate. The orange has high amount of fiber that can be easily absorbed by the body and that also lowers down the glucose level by considerable amount. Apples are rich in several nutrients, including B vitamins, vitamin C and potassium, while peanut butter provides significant amounts of vitamin E, magnesium and manganese, all of which are known to help manage diabetes (26, 27, 28, 29). They also had lower hemoglobin A1c, which is a measure of long-term blood sugar control (3). In one study, 65 people with type 2 diabetes ate two eggs daily for 12 weeks. If you need something sweet to eat go for melons there are many types of melon such as watermelon, cantaloupe, muskmelon, honeydew, casaba, Pepino etc. These foods can fill you up and give you an energy boost. To lower its sugar content, you can reduce the amount of honey and omit the chocolate chips from the recipe. First, celery sticks are very low in calories, providing only 16 calories per cup (101 grams). If you’re hunger is really high, make it even more filling by topping with some slivered almonds which are known to help keep blood sugar down even after a meal. Non-starchy vegetables are a great choice for a snack. It has been deemed one of the best snack foods for people with diabetes, partly because of its low calorie density. Best Choices. Explore your spice rack and splash on some exciting seasonings to create Spicy Almonds. This egg muffin recipe combines eggs with bell peppers, onions and spinach, in addition to some seasonings and hot sauce. Download the app for iPhone or Android. This salsa has all three, plus a hint of heat from jalapeno pepper. With plenty of vegetables and healthy fats from olive oil, salad on a stick is an ideal nosh for people with diabetes. Amelia Sherry is a registered dietitian nutritionist and certified diabetes educator in Hasting-on-Hudson, New York. It’s also important to snack on nutrient-dense foods that promote overall health. In addition, the protein in turkey roll-ups may help lower your appetite, which is beneficial for preventing overeating and promoting weight management. Nutrition Facts 35 chips: 130 calories, 6g fat (1g saturated fat), 0mg cholesterol, 190mg sodium, 16g carbohydrate (0g sugars, 5g fiber), 5g protein. 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