Recent research suggests that between 60% and 90% of the standard American diet consists of highly processed foods and beverages. Processed food tends to lack nutritional value, as the empty calories are primarily sourced from sugar, sodium, and refined carbohydrates. Even just one can of soda can have up to 50 grams of sugar in it, while the daily recommended value is half of that (25 grams). Although an excess amount of highly processed foods in any diet can lead to long-term health problems and complications, it can be especially dangerous for individuals living with diabetes. Processed food leads to unnecessary spikes and dips in blood sugar levels, which increases the risk of complications from diabetes in later life. To help manage your blood sugar levels and enjoy foods that nourish your body, here are some great healthy snack ideas for people with (and without) diabetes.
The Importance of Balanced Snacks for People with Diabetes
Whether you're living with monogenic, gestational, type 1 diabetes, or type 2 diabetes, keeping your blood sugar levels in a healthy range is important. Medication and insulin can help with this, but so can taking a proactive approach to diabetes management. One of the most effective ways to do this is to focus on nutrition and eating a balanced diet filled with fresh ingredients.
Eating whole grains, protein, and healthy fats with each meal or snack can help slow digestion and stabilize blood sugar levels. Eating foods low in carbs can also help keep your blood sugar levels stable, but that doesn't mean you need to restrict yourself. The key is avoiding packaged snacks with added sugar, measuring your portion sizes, and finding healthy options you love.
How Much Snacking is Too Much?
When managing diabetes, you might hear three square meals daily are best for blood sugar control. However, this isn't necessarily true for everyone. Everyone's metabolism differs, so you might need a few healthy snacks between meals to avoid low blood sugar. This is perfectly fine when you're snacking in moderation. But there is also too much of a good thing. Eating snacks high in calories, sugar, or carbs can lead to a spike in your blood sugar, which is also dangerous. Snacks that aren't nutrient-dense can also lead to less eating during meals, which might result in vitamin or mineral deficiencies.
Things shouldn't be an issue if you eat the right snacks with healthy portions. So, talk to your doctor and ensure you always check your blood sugar regularly, especially when changing your diabetes management plan or diet.
The Best Snacks to Help Manage Blood Sugar
Snacking between meals has several benefits, as long as your snack recipes have natural, whole ingredients. To get started, here are some great snacks that won't spike your blood sugar but will satisfy you.
1. Yogurt with Fruit
Yogurt with fruit is a great snack for managing diabetes. Opt for Greek yogurt or a low-fat option to enhance protein content without adding unnecessary fat. Top with low-sugar fresh fruit like berries to add fiber and natural sweetness that can help regulate blood sugar. The probiotics in yogurt also support gut health, which is increasingly recognized as important in managing diabetes.
2. Hummus and Veggies
Hummus, which is made from chickpeas, can help stabilize blood sugar and slow the digestion process. Chickpeas are rich in fiber and protein and packed with plenty of micronutrients to support all systems in your body. Pair it with vegetables like carrots, bell peppers, and cucumbers for a refreshing yet filling snack.
3. Roasted Chickpeas
Alternatively, you can roast chickpeas to enjoy their nutritional benefits as a crispy snack. Since they're low on the glycemic index, you can enjoy them without worrying about any major blood sugar spikes.
4. Hard-Boiled Eggs
Hard-boiled eggs are a protein-packed snack that provides satiety and helps slow glucose absorption into the bloodstream. This, in turn, prevents rapid blood sugar spikes and keeps you feeling more full for longer. Also, eggs contain essential vitamins and minerals, including vitamin D and choline, supporting overall health and well-being.
5. Almonds
Almonds are a nutritious, diabetes-friendly snack that offers a healthy dose of protein, fiber, healthy fats, and magnesium, which has been shown to improve insulin sensitivity.
6. Pistachios
Pistachios are another excellent snack for managing diabetes and are packed with inflammation-fighting antioxidants. Eating a portion of pistachios can be a satisfying way to keep blood sugar levels in check.
7. Edamame
Edamame is packed with fiber and protein to help keep blood sugar levels stable. It's also rich in vitamins and minerals, including folate, vitamin K, and iron, which support overall health.
8. Shrimp Cocktail
Shrimp cocktail is a low-calorie, high-protein snack that can help manage blood sugar and help you when counting carbohydrates. Shrimp also provides essential nutrients such as omega-3 fatty acids, which have anti-inflammatory properties.
9. Homemade Baked Potato Chips
Homemade baked potato chips can be a healthier alternative to store-bought versions, especially when made with minimal oil and seasoned with herbs. Try baking them in an air fryer for an even healthier alternative.
10. Cottage Cheese
Cottage cheese is a high-protein, low-carbohydrate snack that can help stabilize blood sugar levels. Pairing it with a small amount of fruit or vegetables can add fiber and further aid its beneficial properties.
11. Crunchy Bell Peppers and Low-Fat Dip
Crunchy bell peppers with a low-fat dip make for a refreshing and diabetes-friendly snack. Bell peppers are also packed with tons of vitamins A and C. Make a homemade version of low-fat dips using Greek yogurt as a base for added protein.
12. Avocado and Lime
Healthy fats in avocados can slow digestion and keep you feeling full for longer. Plus, they're packed with fiber and omega-3s. Adding a squeeze of lime enhances the flavor and provides vitamin C, which supports overall health.
13. Wheat Crackers and Cheese
Wheat crackers and cheese are balanced with complex carbohydrates, protein, and healthy fats. Whole-grain wheat crackers offer fiber, which helps moderate blood sugar levels, while low-fat cheese provides protein and fat to slow digestion.
14. Tomato and Mozzarella Salad
Tomatoes are low in carbohydrates and high in vitamins A and C, while mozzarella provides protein and calcium. Adding a drizzle of olive oil and basil enhances the flavor and provides additional healthy fats.
15. Beef Jerky
Beef jerky is a convenient, high-protein snack to help manage blood sugar levels. Choosing a low-sodium, low-sugar variety is important to avoid excess salt and hidden sugars. Beef jerky is also portable, making it a great option for a quick and satisfying snack on the go.
16. Apples and Nut Butter
The fiber in apples helps slow the absorption of sugar into the bloodstream, while the protein and fats in nut butter provide sustained energy and satiety. Just opt for natural, unsweetened nut butter to avoid added sugars.
17. Celery and Peanut Butter
Another option is adding some peanut butter to celery sticks. You'll get the same benefits of the nut butter without the sugar from apples. Plus, celery is packed with water to help you maintain hydration.
18. Homemade Popcorn
Making popcorn at home allows you to control the ingredients and avoid the unhealthy additives often found in commercial popcorn. Enjoying homemade popcorn can satisfy your craving for a crunchy snack without negatively impacting your blood sugar. Plus, it's packed with plenty of healthy fiber to keep you full.
19. Chia Pudding
Chia seeds are high in fiber, protein, and healthy fats, all of which slow down the digestion and absorption of carbohydrates, leading to more stable blood sugar levels. The gel-like consistency of chia pudding, when mixed with a liquid such as almond milk, further aids in keeping you full and satisfied. Additionally, chia seeds are rich in omega-3 fatty acids and antioxidants, supporting overall health and reducing inflammation.
Some Snacks to Avoid
According to the American Diabetes Association (ADA), individuals with diabetes have a higher risk of developing heart disease or stroke than people without diabetes. Luckily, your diet can greatly reduce your risk and live a long, healthy life. Therefore, it's important to try and avoid packaged foods, as they tend to have a high sugar content and excessive amounts of sodium. Sugar can have a negative impact on blood sugar levels, while excess sodium can lead to high blood pressure. Since blood pressure is directly related to heart disease and stroke, it's important to choose healthy snacks made at home to have more control over sodium intake.
If you are buying any portable snacks from the grocery store, take the time to read the label thoroughly. Check the carb contents, added sugar, and fiber levels to help you maximize your diabetes management and lower blood sugar. Although sweet treats are fine in moderation, they need to be eaten with care. However, everyone is different, and the most important thing is managing blood sugar levels when there is a spike or dip.
For additional diabetes support and management, Byram Healthcare has a range of continuous blood glucose monitors. We also offer diabetes supplies and educational materials to give you everything you need for comprehensive care.
