A cup of raspberries and two tablespoons of whipped cream, 13. 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). Yogurt is also known for its ability to lower blood sugar levels. The first step in deciding they’re right for you is understanding the risks and benefits. The fiber in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood (53). WebMD understands that reading individual, real-life experiences can be a helpful resource, but it is never a substitute for professional medical advice, diagnosis, or treatment from a qualified health care provider. This is partly due to the probiotics it contains, which may improve your body’s ability to metabolize foods that contain sugar (12). First, celery sticks are very low in calories, providing only 16 calories per cup (101 grams). In addition, the protein in turkey roll-ups may help lower your appetite, which is beneficial for preventing overeating and promoting weight management. How often should people with diabetes eat nuts? Top 5Best Fast Food for Diabetics The 5 best Fast Food for Diabetics. While crackers can be high in carbs, the fat in the cheese and fiber in the crackers may prevent them from spiking your blood sugar (10, 11, 44, 45). What makes beef sticks an excellent snack for people with diabetes are their high protein and low carb contents. A half cup of low-sugar, low-fat ice cream, 12. One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient. 1. The 21 Best Snack Ideas If You Have Diabetes 1. The old advice for people with diabetes was to consume three meals and two snacks. In fact, the American Diabetes Association says it’s a myth that diabetics have to eat restrictive diets filled only with highly specialized foods. As always, you should check with your nutritionist (and your blood glucose machine) to make sure that these snacks are right for you. And before I eat, I try to remember to drink a glass of water, because sometimes I mistake thirst … This article explores how cinnamon can help lower blood sugar and fight diabetes. 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). A 1-ounce (28-gram) serving of trail mix provides almost 4 grams of protein, which makes it a filling snack that may promote blood sugar control in people with diabetes (57, 63). These nutrients will help keep your blood sugar levels under control. Nuts in moderate amounts can, therefore, be a great snack to get through the afternoon and actually help weight management. And neither is diabetes care. By the end of the study, they experienced significant reductions in their fasting blood sugar levels. © 2005 - 2019 WebMD LLC. Almonds, walnuts, and peanuts contain plenty of vitamins, minerals, and healthful fats. A popular way to enjoy celery sticks is by dipping them in peanut butter. Edamame are unripe, green soybeans that are still in their pods. You can enjoy a hard-boiled egg or two for a snack on their own, or garnish them with a healthy topping like guacamole. One study found that individuals who consumed at least 1 ounce of hummus at a meal had blood sugar and insulin levels that were four times lower than a group that consumed white bread at a meal (22). In general, you should get 45 to 60 grams of carbs with each meal and 15 to 20 grams for each snack. Trusted Source): Almonds: 2.6 grams Brazil nuts: 1.4 grams Cashews: 7.7 grams Hazelnuts: 2 grams Macadamia: 1.5 grams Pecans: 1.2 grams Pistachios: 5 grams Walnuts: 2 … It’s another healthy snack option for people with diabetes. If you choose regular cottage cheese rather than reduced-fat varieties, you’ll also take advantage of the blood-sugar-lowering properties of fat (41, 42, 43). Our website services, content, and products are for informational purposes only. Apples are high in fiber (just keep the skin on), low in calories, and rich in flavonoids that may be protective against diabetes. Yogurt with berries is an excellent diabetes-friendly snack for a variety of reasons. Diabetics, like everyone else, just need to eat healthy foods low in fat, salt, and sugar. One large hard-boiled egg provides 6 grams of protein, which is helpful for diabetes because it keeps your blood sugar from rising too high after you eat (1, 2). And I stuck with her. Vegetables Good for Diabetes Nothing rounds out a meal on a diabetic diet like a heaping helping of vegetables. This is beneficial because individuals with diabetes tend to have a higher risk of developing heart disease (54, 55). Hard-boiled eggs are a super healthy snack for people with diabetes. If you think you may have a medical emergency, call your doctor or dial 911 immediately. Snacking can be tricky when you have type 2 diabetes. In one study, 19 adults who consumed a chickpea-based meal daily for six weeks had significantly lower blood sugar and insulin levels after eating, compared to individuals who ate a wheat-based meal (37). These factors may prevent your blood sugar from spiking after a meal (23, 24). Eating a diet high in fiber is important for people with diabetes because fiber slows down the … Keeping in mind every case of diabetes is unique, here are 30 snacks that work for me: 2. Research has shown almonds may help control blood sugar in people with diabetes. The foods you eat can have a major impact on diabetes and blood sugar levels. Some of these opinions may contain information about treatments or uses of drug products that have not been approved by the U.S. Food and Drug Administration. What Can I Eat? Eating them may prevent blood sugar spikes and help lower insulin levels after meals (58, 59, 60, 61). If you have diabetes, snacking on avocado may help manage your blood sugar levels. Turkey roll-ups are a great snack option for people with diabetes due to their low carb and high protein contents. All rights reserved. A hard-boiled egg. Beef sticks are convenient, portable and diabetes-friendly. Read on to learn about the best and worst snacks for diabetics. In one study, 12 people who consumed black beans with a meal had up to 33% lower insulin levels five hours after eating, compared to individuals who did not consume black beans (60). Research has shown that consuming chickpeas on a regular basis may play a role in preventing the progression of diabetes, thanks to their potential to help manage blood sugar levels (36). The polyphenol antioxidants they contain are thought to protect pancreatic cells from damage that often worsens diabetes (30, 31). Eating slowly will make you feel fuller, and ultimately you will eat less. Fat intake from dairy products such as cheese may slow the digestion of carbs, reduce insulin levels and promote the release of hormones that lower blood sugar, such as GLP-1 (44, 45, 46). Yogurt and berries taste great together as a snack, as the sweetness of the berries helps balance out the tartness of the yogurt. This recipe for homemade protein bars includes peanut butter, whey protein and oat flour. A berry parfait with a mix of berries and Greek yogurt mixed with vanilla, 19. One cup (8 grams) of air-popped popcorn contains just 31 calories (48, 49). 3. To lower its sugar content, you can reduce the amount of honey and omit the chocolate chips from the recipe. Furthermore, yogurt is rich in protein, which is well-known for helping keep blood sugar levels under control. In another study, 20 adults with diabetes who consumed 60 grams of almonds daily for four weeks experienced a 9% reduction in their blood sugar levels. As a diabetic, most fruit is off the list but a few berries can make a great snack. More research is needed to determine the effects of eating edamame on diabetes in humans, but having it as a snack is certainly worth a try. A slice of Ezekiel bread with a half tablespoon of butter, 17. It may also improve insulin resistance, a condition in which cells are unable to use insulin effectively, leading to consistently high blood sugar levels (66, 67). There are 17 grams of protein and 8 grams of fiber in a 1-cup (155-gram) serving of edamame, making it a great snack for people with diabetes (65). One small homemade oatmeal raisin cookie, 29. Select fruit that is in season (e.g. From chips and dip to cookies and popcorn, see which snacks were awarded the Diabetic Living What to Eat Seal of Approval. Once again, both these foods are high in fiber, which is important for blood sugar control. String cheese and a half cup of blueberries, 4. You can simply mix them together, or layer them on top of each other to make a parfait. Almonds are very nutritious and convenient to snack on. Additionally, it is very high in calories, so you should avoid eating too much trail mix at once. WebMD does not provide medical advice, diagnosis or treatment. Low-fat cheese and whole-wheat crackers. The ability of almonds to help stabilize blood sugar is likely due to the combination of fiber, protein and healthy fats they contain, all of which are known to have an important role in diabetes management (14). Edamame is typically served steamed, and you can enhance its flavor by mixing it with seasonings of your choice. Handful of Almonds. If this happens frequently, talk to your doctor. Half of an almond nut butter and no sugar jelly sandwich on low glycemic bread, 24. Hummus is a creamy spread made from chickpeas. But Katie stuck with her recovery. Trail mix also provides some healthy fats and fiber from the nuts and seeds, which have been shown to help reduce blood sugar and insulin levels (19). 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). Cinnamon is a popular spice with many health benefits. A small box of raisins mixed with two tablespoons of cashews. Sliced apples paired with nut butter make for a delicious and healthy snack that’s great for people with diabetes. Two cups of chopped salad – cucumbers, parsley, tomatoes and red onion with a smidgen of feta, 15. It tastes great when paired with raw veggies. Do not consider WebMD Blogs as medical advice. Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of something you have read on WebMD. They make a quick, healthy snack for people with diabetes. Learn about foods that can help ramp up your immune system. 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. 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. Melon Salad. Metformin and Pregnancy: Is This Drug Safe. If you have diabetes, you may need to eat carbohydrate snacks during the day. Both apples and peanut butter are also very high in fiber. Additionally, eating chia seeds has been shown to help lower triglyceride levels, which can be good for heart health. Some people claim that artificial sweeteners can raise blood sugar and insulin levels, and potentially even cause diabetes. Compared to grain-fed beef, grass-fed beef is higher in omega-3 fatty acids, which are known for their potential role in keeping blood sugar levels stable (33, 34). You should always speak with your doctor before you start, stop, or change any prescribed part of your care plan or treatment. Eat Slowly: Chew the food properly to take all the nutrients in it. Learn what candy people with diabetes can eat and how much is safe. But sometimes our taste buds scream for something a little more fun and flavorful. One wrap provides about 5 grams of protein, which will help prevent your blood sugar levels from rising too high (2). 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). There are close to 15 grams of protein and 13 grams of fiber in a 1-cup (164-gram) serving of chickpeas, making them an excellent snack for people with diabetes (35). And before I eat, I try to remember to drink a glass of water, because sometimes I mistake thirst for hunger, and it’s good to stay hydrated. The key is to avoid adding too much dried fruit to your trail mix, as it is quite high in sugar and may spike your blood sugar if you consume too much (64). There are lots of healthy choices that can be used as snack foods. Which are the best bedtime snacks for diabetes? 4. 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). Because a diabetes diet recommends generous amounts of fruits, vegetables and fiber, following it is likely to reduce your risk of cardiovascular diseases and certain types of cancer. You may need to have a snack between meals if you go for long periods of time without eating, are hungry between meals, exercise regularly or are at risk of having low blood sugar. Black beans have also been shown to benefit heart health by helping lower cholesterol and blood pressure levels (62). Eggplant rollups: broiled slices of eggplant wrapped around a thin slice of provolone cheese and a sundried tomato, 28. A small stir-fry of low carb vegetables (if I’m really hungry), 20. A little fat is ok, since it gives me a boost in energy. Sugarless Jell-O with a little whipped cream, 14. Their protein content really... 2. Popcorn is a very popular and healthy whole-grain snack food. Let’s go over some ideas. How Cinnamon Lowers Blood Sugar and Fights Diabetes, 12 Simple Tips to Prevent Blood Sugar Spikes, A Beginner’s Guide to the Low Glycemic Diet, How Artificial Sweeteners Affect Blood Sugar and Insulin, Insulin and Insulin Resistance — The Ultimate Guide. Turkey roll-ups are an easy snack to make. Both of these are key factors in controlling type 2 diabetes (2, 38). If you have type 1 diabetes, you might need to eat a small snack between meals sometimes to help keep your blood glucose levels up. For example, a 1-cup (148-gram) serving of blueberries provides 4 grams of fiber, which helps slow digestion and stabilize blood sugar levels after eating (10, 11). The high fiber content and monounsaturated fatty acids in avocados make them a diabetes-friendly food. This article discusses 21 excellent snacks to eat if you have diabetes. If possible, you should choose beef sticks that are made with grass-fed beef. They don’t require baking, and you can carry them with you easily while you’re on the go. Bedtime Snacks Can Add Weight, Not Good for Diabetics Snacking at night can lead to weight gain because we don’t always choose carefully when we have the post-dinner munchies. With some simple swaps and diabetes-friendly dessert recipes, you can satisfy your sweet tooth without sending your blood sugar soaring.Desserts may seem off-limits since many are high in sugar, but remember that for people with diabetes the total number of carbohydrates of a meal or snack … “Cracker sandwiches” are a popular snack, and you can make them on your own by topping a few whole-grain crackers with cheese slices. You can also try Lara Bars, a popular type of protein bar made with a minimal number of ingredients. This egg muffin recipe combines eggs with bell peppers, onions and spinach, in addition to some seasonings and hot sauce. 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. Hard-boiled eggs are a super healthy snack for people with diabetes. Mixed berries – strawberries, blueberries, raspberries on their own; Eat your berries with a handful of nuts and seeds such as almonds, pecans, hazelnuts, sunflower seeds. But lately this grazing approach has fallen out of favor with some nutritionists, who realized that some people took that advice as a license to eat what amounted to six meals. It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fiber and omega-3 fatty acids (52). They are a good snack choice if you have diabetes. These opinions do not represent the opinions of WebMD. In fact, some animal studies have shown that edamame may help lower blood sugar levels (66, 67). If your doctor recommends adding a bedtime snack to your routine, consider foods rich in protein and healthy fats and low in carbohydrates. Or, if it’s a bedtime snack you’re craving, a snack could push up your morning readings. 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). Hard-Boiled Eggs. What’s more, almonds have been shown to benefit heart health by reducing cholesterol levels and may also promote weight management, both of which are major factors in preventing and treating type 2 diabetes (16, 17, 18, 19). A half cup of plain Greek yogurt mixed with two tablespoons of homemade granola, 6. A reasonable serving size is about a handful. 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