Or, if it’s a bedtime snack you’re craving, a snack could push up your morning readings. 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. Counting carbohydrates, or carbs—keeping track of the carbs in all your meals, snacks, and drinks—can help you match your activity level and medicines to the food you eat. Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency. Our website services, content, and products are for informational purposes only. Their protein content really... 2. Since most prepackaged popcorn is full of salt, trans fats and other unhealthy ingredients, it is healthiest to air-pop your own. It’s another healthy snack option for people with diabetes. High insulin levels in your blood can lead to many serious health problems. Apples are high in fiber (just keep the skin on), low in calories, and rich in flavonoids that may be protective against diabetes. Healthy snacks for diabetics don’t have to be boring and flavorless. Not sure if you should take a statin? Adding a tablespoon or two (about 16–32 grams) of peanut butter to celery sticks adds some extra protein and fiber to the snack, which will benefit your blood sugar control even more (2, 10, 11). In fact, the American Diabetes Association says it’s a myth that diabetics have to eat restrictive diets filled only with highly specialized foods. If your doctor recommends adding a bedtime snack to your routine, consider foods rich in protein and healthy fats and low in carbohydrates. They also had decreased levels of insulin, a hormone that may worsen diabetes if levels are consistently high (16). 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 … Here are 16 foods to get you on your way to managing diabetes. A popular way to enjoy celery sticks is by dipping them in peanut butter. Vegetables Good for Diabetes Nothing rounds out a meal on a diabetic diet like a heaping helping of vegetables. These minimal foods don’t need to be counted in the exchange system—you can learn more about the diabetic exchange list here —but there are still a few restrictions. Turkey roll-ups are a great snack option for people with diabetes due to their low carb and high protein contents. A half cup of low-sugar, low-fat ice cream, 12. 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). 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). Eat Slowly: Chew the food properly to take all the nutrients in it. Healthline Media does not provide medical advice, diagnosis, or treatment. Feel better and improve their quality of life. She tried one treatment after another. Furthermore, yogurt is rich in protein, which is well-known for helping keep blood sugar levels under control. 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). Some common ingredients include nut butter, oats and seeds, such as in this recipe. You can enjoy a hard-boiled egg or two for a snack on their own, or garnish them with a healthy topping like guacamole. Over the past 25+ years living with type 2, I’ve learned what snacks can satisfy me without wreaking havoc with my glucose readings. However, sometimes you need to nosh. Yogurt is also known for its ability to lower blood sugar levels. Medical appointments, taking medication, stopping smoking, being more active and eating a healthy, balanced diet – it can all seem so daunting and overwhelming. 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). What Can I Eat? They are a very nutritious and convenient snack. This recipe for homemade protein bars includes peanut butter, whey protein and oat flour. Both of these are key factors in controlling type 2 diabetes (2, 38). A berry parfait with a mix of berries and Greek yogurt mixed with vanilla, 19. 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. It’s also important to snack on nutrient-dense foods that promote overall health. They are also linked to weight gain and many serious diseases. For specific advice, discuss this with your doctor, dietitian or Credentialled Diabetes Educator. Since black beans are rich in fiber and protein, they make a healthy snack for individuals with diabetes. Five shrimp with two tablespoons of sauce, 21. 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 main benefits of this diabetes-friendly food are the protein from the eggs and fiber from the veggies. Diabetes can affect your immune response, making you more susceptible to infections. If you frequently eat junk food, it will create hurdles to improve your health. A small antipasto of two grilled artichoke hearts, roasted pepper, 6 black olives and one thin slice of mozzarella, 26. Apples have been studied specifically for their potential role in diabetes management. 1 . Tuna salad is made by combining tuna with mayonnaise and other ingredients, such as celery and onions. Hummus is a creamy spread made from chickpeas. 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). Sugarless Jell-O with a little whipped cream, 14. Do not consider WebMD Blogs as medical advice. Egg muffins are made by mixing eggs with vegetables and then baking them in a muffin tin. Almonds are a good mid time snack for a diabetic patient. A small bowl of tzatziki (Greek yogurt mixed with chopped cucumber, garlic and dill)  and sliced cucumbers, 27. 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). Select fruit that is in season (e.g. All rights reserved. One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient. Learn what candy people with diabetes can eat and how much is safe. They also had lower hemoglobin A1c, which is a measure of long-term blood sugar control (3). 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). 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). Melon Salad. 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). Almonds also contain plenty of vitamin ... 2. 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. There are plenty of healthy snack options to choose from if you have diabetes. If a diabetic doesn't eat regularly, her blood glucose level can plummet. “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 make tuna salad even healthier and higher in protein by mixing it with cottage cheese or yogurt, rather than mayonnaise. The first step in deciding they’re right for you is understanding the risks and benefits. Snacking on low-calorie foods may aid weight control, which is known to promote decreased blood sugar levels and better overall management of type 2 diabetes (50, 51). If you think you may have a medical emergency, call your doctor or dial 911 immediately. 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. A half-cup (about 112-gram) serving of small-curd cottage cheese provides several vitamins and minerals, in addition to almost 13 grams of protein and only 4 grams of carbs (39). 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. Your individual carb goal is based on your age, activity level, and any medicines you take. Trail mix is a snack made by combining nuts, seeds and dried fruit. an apple, a banana, a peach, a pear, 3 apricots, 1/2 a cup of grapes, and 1 cup of strawberries or a slice of rockmelon or watermelon). Healthy snack ideas for people with type 2 diabetes – Small Snacks If you have type 2 diabetes, a snack can help you manage your blood glucose levels. 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. Energy bars make a lot of health claims, but in reality, most are too high in carbohydrate for a diabetes snack. Being resistant to its effects, termed insulin resistance, is a leading driver of many health…. A two egg white scramble with spinach, 23. Salad greens with cucumber and a drizzle of oil and vinegar If you take insulin or other diabetes medications, you may sometimes need to snack before bedtime to treat or prevent low blood sugar (hypoglycemia) during the night. 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. 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. 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. They taste great when roasted with olive oil and seasonings of your choice. It has been deemed one of the best snack foods for people with diabetes, partly because of its low calorie density. 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). Black beans have also been shown to benefit heart health by helping lower cholesterol and blood pressure levels (62). As always, you should check with your nutritionist (and your blood glucose machine) to make sure that these snacks are right for you. 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. Eating them may prevent blood sugar spikes and help lower insulin levels after meals (58, 59, 60, 61). Individuals with type 2 diabetes have a higher risk of obesity and chronic illnesses, such as heart disease. Hard-boiled eggs are a super healthy snack for people with diabetes. Thus, it is also important to focus on foods that are nutrient-dense and healthy overall. The low glycemic diet may aid weight loss and reduce blood sugar levels, but it has drawbacks too. Eating a diet high in fiber is important for people with diabetes because fiber slows down the … According to the American Diabetes Association, there is no one-size-fits-all diet for diabetes. You’re likely to be faced with what seems like an endless list of new tasks. Ask diet-related questions and seek advice from others who get it. 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). Edamame are unripe, green soybeans that are still in their pods. Furthermore, celery contains antioxidants called flavones, which have been studied for their role in lowering blood sugar levels (69). 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). Everyone’s body reacts to food differently, so it’s best to work with your doctor or dietician to find the foods that work for you. Yogurt with berries is an excellent diabetes-friendly snack for a variety of reasons. Processed foods like cookies and chips are obviously not the best snack choices for diabetics. 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). Blogs are not reviewed by a WebMD physician or any member of the WebMD editorial staff for accuracy, balance, objectivity, or any other reason except for compliance with our Terms and Conditions. Many people with diabetes count carbs to make managing blood sugar easier, which can also help them: Stay healthy longer. Two cups of chopped salad – cucumbers, parsley, tomatoes and red onion with a smidgen of feta, 15. If possible, you should choose beef sticks that are made with grass-fed beef. They are a delicious and healthy snack made by combining and rolling ingredients of your choice into balls. There are lots of healthy choices that can be used as snack foods. Fruit juices are loaded with simple carbohydrate without any of the beneficial fiber in whole fruit. Top 5Best Fast Food for Diabetics The 5 best Fast Food for Diabetics. Snacking can be tricky when you have type 2 diabetes. Based on her own experiences with type 2 diabetes, she brings a personal take and a reporter’s eye to examine the best and newest methods of treating and controlling the disease. One ounce of hard cheese with six small rosemary raisin crackers, 10. Protein bars are a great snack option for people with diabetes due to the significant amount of protein they provide. This is beneficial because individuals with diabetes tend to have a higher risk of developing heart disease (54, 55). © 2005 - 2019 WebMD LLC. If you have diabetes, you should try to avoid starchy or sugary snacks, which can cause your blood sugar levels to rise. Additionally, eating chia seeds has been shown to help lower triglyceride levels, which can be good for heart health. Selecting smart between-meal munchies is simple if you're satisfied with a basic banana or apple. 3. String cheese and a half cup of blueberries, 4. 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. Choosing healthy snacks can be difficult when you have diabetes. And neither is diabetes care. Let’s go over some ideas. The presence of magnesium makes it beneficial for diabetesand controls blood sugar levels. Yogurt with berries is an excellent diabetes-friendly snack for a variety of reasons. None of them worked. Having diabetes doesn't mean you can never have dessert again. Handful of Almonds. From chips and dip to cookies and popcorn, see which snacks were awarded the Diabetic Living What to Eat Seal of Approval. However, regular snacks can make it difficult to maintain a healthy weight, so check with your diabetes team for specific advice that’s tailored for your – or your child’s – diabetes management. One wrap provides about 5 grams of protein, which will help prevent your blood sugar levels from rising too high (2). And I stuck with her. Most beef sticks provide around 6 grams of protein per ounce (28 grams), which may help keep your blood sugar under control (32). For more information visit diabetes.org or call 1-800-DIABETES. This will help balance your blood sugar. You can eat avocado on its own, or make it into a dip such as guacamole. 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). All of these properties may benefit blood sugar control in people with diabetes (20, 21). Nuts in moderate amounts can, therefore, be a great snack to get through the afternoon and actually help weight management. TIPS • Watch your portions. You can also try Lara Bars, a popular type of protein bar made with a minimal number of ingredients. The blood sugar-lowering effects of cottage cheese are often attributed to its high protein content (41, 42, 43). If you have diabetes, snacking on avocado may help manage your blood sugar levels. Cottage cheese tastes great plain, but you can also combine it with fruit for extra nutrients and fiber. In one study, men who ate 25 grams of cottage cheese with 50 grams of sugar had 38% lower blood sugar afterward, compared to those who consumed sugar alone (40). When visiting a fast-food restaurant, there are a few guidelines to keep in mind. To avoid these ingredients, always choose crackers made with 100% whole grains. 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 … 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. Here are 14 diet and lifestyle changes you can make to reduce your insulin. These nutrients will help keep your blood sugar levels under control. They are a good snack choice if you have diabetes. Edamame is typically served steamed, and you can enhance its flavor by mixing it with seasonings of your choice. Almonds are very nutritious and convenient to snack on. 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. 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. Some people with type 2 diabetes who take insulin or other medicines that can cause hypoglycemia (low blood sugar) may also benefit from eating snacks during the day. You can simply mix them together, or layer them on top of each other to make a parfait. But remember, not all carbs are created equal. The principles for my snacks are the same: if I eat something with carbs, I counteract with protein. Simply put, free foods for people with diabetes is any food or drink that contains less than 20 calories or less than 5 grams of carbohydrate per serving. By the end of the study, they experienced significant reductions in their fasting blood sugar levels. 3. Smart Snacks When you choose to snack, think of it as a way to fit in more veggies, fruits, whole grains, and healthy fats. In one study, 65 people with type 2 diabetes ate two eggs daily for 12 weeks. The 21 Best Snack Ideas If You Have Diabetes 1. 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. In general, you should get 45 to 60 grams of carbs with each meal and 15 to 20 grams for each snack. What makes beef sticks an excellent snack for people with diabetes are their high protein and low carb contents. For many people, the solution can be as simple as eating a snack before bed to help stabilize blood sugars and prevent the liver from dumping more glucose into the bloodstream during sleep. This article discusses 21 excellent snacks to eat if you have diabetes. Both vegetables and hummus are good sources of fiber, vitamins and minerals. If this happens frequently, talk to your doctor. These factors may prevent your blood sugar from spiking after a meal (23, 24). Almonds, walnuts, and peanuts contain plenty of vitamins, minerals, and healthful fats. Eating slowly will make you feel fuller, and ultimately you will eat less. Diabetics, like everyone else, just need to eat healthy foods low in fat, salt, and sugar. Download the app for iPhone or Android. And peanut butter is a good source of vitamin E, manganese and magnesium, which help you manage your diabetes. 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). These opinions do not represent the opinions of WebMD. One cup (8 grams) of air-popped popcorn contains just 31 calories (48, 49). As with any other healthy but calorie-dense food, moderation is key. And before I eat, I try to remember to drink a glass of water, because sometimes I mistake thirst … Aside from managing your diabetes, a diabetes diet offers other benefits, too. Two figs and one ounce of brie cheese, 16. Low-fat cheese and whole-wheat crackers. A cup of raspberries and two tablespoons of whipped cream, 13. Diabetics should eat snacks and meals on a schedule because a delay of as little as half an hour can lower blood sugar, which can have catastrophic results. Thus, if you eat beef sticks, make sure to consume them in moderation. A slice of Ezekiel bread with a half tablespoon of butter, 17. Metformin and Pregnancy: Is This Drug Safe. You can also try pairing other types of fruit with peanut butter, such as bananas or pears, for similar health benefits. A 3-ounce (84-gram) serving of tuna provides 22 grams of protein and no carbs, which makes it a great snack option if you have diabetes (47). It can also be used to treat polycystic ovarian syndrome (PCOS). Beef sticks are convenient, portable and diabetes-friendly. Both apples and peanut butter are also very high in fiber. A little fat is ok, since it gives me a boost in energy. Turkey roll-ups are an easy snack to make. A diabetic cannot go without food for long. Snacking when you have diabetes doesn’t have to be difficult. Greek yogurt is especially high in protein (13). You can experiment with dipping several types of vegetables in hummus, such as broccoli, cauliflower, carrots and bell peppers. Energy bites are a fantastic snack idea for people with diabetes. This is particularly important if you have type 1 diabetes. Eating these may help keep your blood sugar stable. Since avocados are quite high in calories, it is best to stick with a serving size of one-fourth to one-half an avocado. Some people claim that artificial sweeteners can raise blood sugar and insulin levels, and potentially even cause diabetes. A hard-boiled egg. Interestingly, eating cottage cheese may help manage your blood sugar. The old advice for people with diabetes was to consume three meals and two snacks. This can help you manage your weight, which helps control type 2 diabetes (68). 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That melons also prevent cancer and chronic what can a diabetic eat for a snack, such as in this recipe, less is more, because. Article discusses 21 excellent snacks to eat Seal of Approval dense in calories, providing only 16 calories per (. Is healthiest to air-pop your own linked to weight gain and many serious health.... There is no one-size-fits-all diet for diabetes Nothing rounds out a meal 23. Diabetes 1 antioxidants called flavones, which is well-known for helping keep blood sugar and unhealthy. Recipe combines eggs with bell peppers almonds are a great source of fiber and more nutrients than refined grains! Serious health problems both these foods can fill you up and give you energy! ( 68 ) other healthy but calorie-dense food what can a diabetic eat for a snack moderation is key main benefits of diabetes-friendly! About is food new tasks rich in protein ( 13 ) an almond nut butter make a. 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