They also had decreased levels of insulin, a hormone that may worsen diabetes if levels are consistently high (16). Easy to make. They are also linked to weight gain and many serious diseases. And consuming low-fat dairy products can reduce your risk of low bone mass in the future. You can experiment with dipping several types of vegetables in hummus, such as broccoli, cauliflower, carrots and bell peppers. All of these properties may benefit blood sugar control in people with diabetes (20, 21). These are some of the healthiest options to reach for at lunch to help you build a tasty and balanced plate. By the end of the study, they experienced significant reductions in their fasting blood sugar levels. She says, “This fun snack is 100% real cheese and a good source of calcium and protein. To make it, simply combine cooked black beans with chopped vegetables, such as onions and peppers, and toss them in a vinaigrette dressing. These seeds are also an ideal alternative if you have a nut allergy. 30 Snack Ideas for Type 2 Diabetes. Snack on this sweet and tangy salsa solo or with crunchy endive or lettuce dippers. They’re also high in magnesium, a mineral known to protect heart health. Nutrition Facts 100 g cooked broccoli: 35 calories, 0.4g fat (0.1g saturated fat), 0mg cholesterol, 41mg sodium, 7.2g carbohydrate (1.4g sugars, 3.3g fiber), 2.4g protein. 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). If you've been diagnosed with pre-diabetes, you'll need to eat fewer simple carbs (sugary foods) and eat more complex carbs and fiber. She writes about eating, foods, nutrition, parenting, and women. First, celery sticks are very low in calories, providing only 16 calories per cup (101 grams). Individuals with type 2 diabetes have a higher risk of obesity and chronic illnesses, such as heart disease. Remember that condiments count. Best Lunch Foods for Diabetes EatingWell - Kim Rose, RDN, CDE. This classic combination provides a quick energy boost and a sweet and nutty treat any time of day. This disease is associated with a greater likelihood of becoming overweight and developing heart disease (4, 5, 6, 7). Trail mix is a snack made by combining nuts, seeds and dried fruit. They don’t have a big impact on your blood sugar. An added benefit of energy bites is their convenience. 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. Studies suggest that compounds in this festive snack can slow down the absorption of carbs in the gut helping to keep blood sugar balanced. This can help you manage your weight, which helps control type 2 diabetes (68). Her work has been published in Reader's Digest, Family Circle, Self, Redbook, Latina, Woman's World, Today's Dietitian, among other publications. Chia seeds lend healthful fats, fiber and crunch to these energy bites making them a satisfying make-ahead snack. In fact, going long periods of time—say, more than three to four hours—without eating can actually work against you if your goal is to keep blood sugar stable and stave off hunger. They taste great when roasted with olive oil and seasonings of your choice. Plus, research suggests that chickpeas (along with other beans) might help prevent or reduce the progression of type 2 diabetes. Stella Metsovas, certified clinical nutritionist, recommends olives of all varieties — such as Kalamata olives — as they are perfect options when combined with vegetable sticks. This article explains 12 simple ways to avoid blood sugar spikes. By now, we've all probably heard the … Two sugarless fudgesicle bars. They also had lower hemoglobin A1c, which is a measure of long-term blood sugar control (3). For people who have diabetes, the key to a beneficial diet, according to the American Diabetes Association (ADA), is as follows: Include fruits and vegetables. This Tex-Mex variety turns up the heat. Cottage cheese is a great snack for people with diabetes. You can also try Lara Bars, a popular type of protein bar made with a minimal number of ingredients. The Best Fruits For Diabetics Are In Whole Form. 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). Pair it with delicious bean-based chips, such Beanfields, which have more blood-stabilizing fiber and appetite-taming protein than traditional tortilla chips. Interestingly, eating cottage cheese may help manage your blood sugar. Edamame is typically served steamed, and you can enhance its flavor by mixing it with seasonings of your choice. Diabetics, like everyone else, just need to eat healthy foods low in fat, salt, and sugar. Dip crunchy carrots or cauliflower in for a fiber-rich healthy snack that will easily keep you chugging along until your next meal. These Chili-Lime Roasted Chickpeas might be everything you want and need in a snack! If possible, you should choose beef sticks that are made with grass-fed beef. Since popcorn is a complex carbohydrate that contains fiber so it won’t ratchet up blood sugar the way other high carb snack foods do. 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). Taste of Home is America's #1 cooking magazine. Consider adding plain, shelled varieties to other dishes such as salads and baked goods. In fact, the American Diabetes Association says it’s a myth that diabetics have to eat restrictive diets filled only with highly specialized foods. Protein also helps with the uptake of carbohydrates so the body can process them more easily. A half cup of plain Greek yogurt mixed with two tablespoons of homemade granola. Salmon, sardines,... 2. Nutrition Facts 22 almonds: 171 calories, 15.6g fat (1.2g saturated fat), 0 cholesterol, 0.3mg sodium, 5g carbohydrate (1.3g sugars, 3g fiber), 6g protein. The best snacks for diabetics are high in protein, fiber, or healthy fats — and lower in carbohydrates. Getting the top position amongst a few good foods for diabetics is oatmeal. 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). Additionally, eating chia seeds has been shown to help lower triglyceride levels, which can be good for heart health. Foods and drinks to avoid with diabetes can range from white rice to flavored coffee. 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. One cup (8 grams) of air-popped popcorn contains just 31 calories (48, 49). Roll these up for any time of day—especially before or after a workout. Turkey roll-ups are an easy snack to make. With creamy cannellini beans, tahini, garlic and lemon, this white bean dip has a Mediterranean flair and tons of taste. 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. The trick, of course, is to find foods that won’t upset your blood sugar levels. Since avocados are quite high in calories, it is best to stick with a serving size of one-fourth to one-half an avocado. The main benefits of this diabetes-friendly food are the protein from the eggs and fiber from the veggies. Thus, if you eat beef sticks, make sure to consume them in moderation. 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). Bonus: Bioactive compounds in these beans are also known to protect heart health in multiple ways such as lowering cholesterol and reducing blood pressure. A reasonable serving size is about a handful. First, the antioxidants in berries may reduce inflammation and prevent damage to cells of the pancreas, the organ responsible for releasing hormones that lower blood sugar levels (8, 9). 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. 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). This recipe for homemade protein bars includes peanut butter, whey protein and oat flour. 13 Easy and Quick Snack Ideas for People With Diabetes. It’s also important to snack on nutrient-dense foods that promote overall health. Research has shown almonds may help control blood sugar in people with diabetes. 1. In addition, the protein in turkey roll-ups may help lower your appetite, which is beneficial for preventing overeating and promoting weight management. 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). Download the app for iPhone or Android. Sugar-Free Hot Cocoa Made With Dark Chocolate. These snacks can be left in your briefcase, knapsack, car or your desk drawer. The American Diabetes Association considers it as a Super food and includes it in the diet for a diabetic person. High in fiber, water and antioxidants, strawberries, blueberries and raspberries top the list of diabetes-friendly fruits. Greek yogurt is especially high in protein (13). The high fiber content and monounsaturated fatty acids in avocados make them a diabetes-friendly food. Some varieties can be high in sugar though, so they are best eaten in place of – rather than in addition to – less healthy foods. Why it won: One bite and you'll know why TLC stands for Tasty Little Crackers. Yogurt with berries is an excellent diabetes-friendly snack for a variety of reasons. Nutrition Facts 1 piece: 70 calories, 6g fat (4g saturated fat), 20mg cholesterol, 160mg sodium, 0g carbohydrate (0g sugars, 0g fiber), 5g protein. Plus, they’re free from common allergens such as nuts and gluten, so they’re safe for most schools and workplaces. Diabetics should consume them to release glucose into their bloodstream more slowly, thereby preventing spike in blood-sugar levels. What makes beef sticks an excellent snack for people with diabetes are their high protein and low carb contents. 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). This salsa has all three, plus a hint of heat from jalapeno pepper. Best Choices. Fatty Fish. It’s plenty sweet but with limited added sugar—just 4 grams.”. String cheese and a half cup of blueberries. Sip a warm cup of rich-tasting, sugar-free hot cocoa to beat the munchies. 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). Yogurt also provides a good boost of calcium plus vitamin D, a combination thought to help optimize blood sugar control. 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. No-salt ingredients, including sugar, can make foods taste less salty than they truly are. For an on-the-go snack that will fill you up without impacting blood sugar levels, registered dietitian Erin Palinski-Wade recommends Mini Babybel Cheese. Both of these are key factors in controlling type 2 diabetes (2, 38). 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. 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. The 16 Best Foods to Control Diabetes 1. 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). Be mindful that all jerky may be high in sodium, so always check the label and avoid it if you have hypertension. Additionally, tuna is rich in omega-3 fatty acids, which have been shown to help manage diabetes due to their potential to lower inflammation and improve blood sugar control (48). Don’t have the time or the energy to make your own roasted chickpeas? Remember, any non-starchy vegetable can easily be roasted to make an easy-to-eat snack, too. Packed with protein. Healthy snacks for diabetics don’t have to be boring and flavorless. Jerky of every flavor can be an option to get your protein in during snack time. Being diagnosed with type 1 or type 2 diabetes can be scary and intimidating. Low GI foods are more slowly digested and absorbed by your body, so you stay full longer. When you eat out, ask for information on the sodium levels in your food. Eating these may help keep your blood sugar stable. Some common ingredients include nut butter, oats and seeds, such as in this recipe. A small apple with the skin and a couple tablespoons of peanut butter makes a fiber- and protein-rich snack. These factors may prevent your blood sugar from spiking after a meal (23, 24). Protein bars are a great snack option for people with diabetes due to the significant amount of protein they provide. Indulging in a powerful mix of just the right nutrients and flavors to balance blood sugar and quell your cravings. They are a very nutritious and convenient snack. The blood sugar-lowering effects of cottage cheese are often attributed to its high protein content (41, 42, 43). Plus, they’ll leave you feeling more full than traditional corn or potato chips since they contain six times as much hunger-killing protein. 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. Energy bites are a fantastic snack idea for people with diabetes. The following recipes are completely diabetes-friendly and loaded with protein, healthy fats, and nutrients while being low in carbs. Every editorial product is independently selected, though we may be compensated or receive an affiliate commission if you buy something through our links. Since black beans are rich in fiber and protein, they make a healthy snack for individuals with diabetes. The tomato and basil bring fresh flavor, while the mozzarella makes it satisfying. A half-cup (about 112-gram) serving of small-curd cottage cheese provides several vitamins and minerals, in … Amelia Sherry is a registered dietitian nutritionist and certified diabetes educator in Hasting-on-Hudson, New York. "With the fiber and protein combination found in quinoa, you'll feel fuller and have better blood sugar control. Thinkstock. 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. If you tend to want lots of volume in a snack, popcorn is the perfect pick. You can simply mix them together, or layer them on top of each other to make a parfait. They make a quick, healthy snack for people with diabetes. Plus, the polyunsaturated fatty acids found in avocados are known to improve the function on insulin making it easier for the body to regulate blood sugar levels. With 5g protein, this diabetes-friendly dessert can crush late-night cravings for something both sweet and crunchy. They are a delicious and healthy snack made by combining and rolling ingredients of your choice into balls. 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). Egg muffins are made by mixing eggs with vegetables and then baking them in a muffin tin. You have lots of choices, including beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu. They are a good snack choice if you have diabetes. 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. Edamame are unripe, green soybeans that are still in their pods. These foods can fill you up and give you an energy boost. Eating them may prevent blood sugar spikes and help lower insulin levels after meals (58, 59, 60, 61). White or whole, eggs are now associated with a lower risk of type 2 diabetes are no longer thought to ratchet up cholesterol levels making them an excellent food for nearly everyone. 4. Spanish olives are both extremely low in carbohydrates and calories while at the same time being high in heart healthy and filling monounsaturated fats. Nutrition Facts 1 package: 130 calories, 3.5g fat (1g saturated fat), 70mg cholesterol, 300mg sodium, 4g carbohydrate (3 sugars, 0g fiber), 19g protein. 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. Apples are high in fiber (just keep the skin on), low in calories, and rich in flavonoids that may be protective against diabetes. Chickpeas, also known as garbanzo beans, are an incredibly healthy legume. A good rule is to keep your snacks to about 200 calories or less. Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency. Low-Carb … Some people claim that artificial sweeteners can raise blood sugar and insulin levels, and potentially even cause diabetes. Just a splash here and there can push up your sodium intake. Tips on Snacks for Diabetic Seniors. Ask diet-related questions and seek advice from others who get it. Crunchy. 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). 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). 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). “Cracker sandwiches” are a popular snack, and you can make them on your own by topping a few whole-grain crackers with cheese slices. Eggs are known to promote fullness, an important aspect of managing type 2 diabetes. This salsa has all three, plus a hint of heat from jalapeno pepper. High in fiber, water and antioxidants, strawberries, blueberries and raspberries top the list of diabetes-friendly fruits. You might be surprised to see chocolate in any form on this list! Healthline Media does not provide medical advice, diagnosis, or treatment. Oleic acid, in particular, has been shown to have the added benefit of helping cells absorb sugar from the blood. Here are 16 foods to get you on your way to managing diabetes. Here's everything you need to know. Oats are rich in soluble fiber, and are slower to digest than those processed carbs. Make these ahead of time to keep in the fridge for a quick nibble between meals. The Best Midnight Snacks for Diabetes Management. They will come in handy when you have a very busy day and need to grab a quick snack. Refined or simple carbs are low in fiber, vitamins and minerals. You might feel a little fancy eating this for a snack, but this spin on shrimp cocktail is a delectable appetizer that can be made for one or many. Getting bored of plain varieties? In one study, 65 people with type 2 diabetes ate two eggs daily for 12 weeks. This is beneficial because individuals with diabetes tend to have a higher risk of developing heart disease (54, 55). 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. Additionally, berries are a great source of fiber. With a perfect crunch, this shelf-stable snack is ready whenever and wherever you are. 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. Add horseradish and you’ve got a slightly spicy bite that’s completely craveable. These beans stay crunchy longer than homemade ones making them the perfect snack for traveling, plus they come in fun flavors like habanero. Some people consider fatty fish to be one of the healthiest foods on the planet. The GI ranks carbs in food from 0 to 100 according to how much they affect blood sugar. Since some balsamic vinegars have sugar added, double-check the ingredient label or make your own zero carb version such as this delicious Strawberry-Basil Vinegar recipe. All rights reserved. One serving of dark chocolate cocoa almonds rings in at only 11g of carbohydrates. 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). For people with diabetes or those looking to improve health or lose weight, a healthy snack is one that is calorie and carbohydrate controlled. Your individual carb goal is based on your age, activity level, and any medicines you take. 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). When you choose to snack, think of it as a way to fit in more veggies, fruits, whole grains, and healthy fats. Cinnamon is a popular spice with many health benefits. Explore your spice rack and splash on some exciting seasonings to create Spicy Almonds. Furthermore, celery contains antioxidants called flavones, which have been studied for their role in lowering blood sugar levels (69). Sliced apples paired with nut butter make for a delicious and healthy snack that’s great for people with diabetes. The seven whole grains, sesame seeds, and honey in these bite-size crackers fill your mouth with hearty crunch and a bit of sweetness. The polyphenol antioxidants they contain are thought to protect pancreatic cells from damage that often worsens diabetes (30, 31). 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. 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). 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). Cottage cheese tastes great plain, but you can also combine it with fruit for extra nutrients and fiber. Control Type 2 Diabetes, Shed Fat Our Shopping List for Diabetics is based on the Pritikin Eating Plan , regarded worldwide as among the healthiest diets on earth. Cottage cheese is a great snack for people with diabetes. These nutrients will help keep your blood sugar levels under control. With plenty of vegetables and healthy fats from olive oil, salad on a stick is an ideal nosh for people with diabetes. With relatively few calories and lots of important nutrients, whole fruits are one of the great options for people with diabetes. Both apples and peanut butter are also very high in fiber. Tuna salad is made by combining tuna with mayonnaise and other ingredients, such as celery and onions. This Wild Alaskan Salmon jerky offers a way to get omega-3 fatty acids, a polyunsaturated fatty acid that’s known to quell inflammation associated with diabetes. Consider pairing it with whole-grain crackers to add some crunch and an extra dose of fiber. Don’t miss these good rules for diabetic snacking. This diabetes-friendly munchable is available fresh or frozen, making it easy to season just as you’d like—try our spicy edamame. You can enjoy a hard-boiled egg or two for a snack on their own, or garnish them with a healthy topping like guacamole. Even better? A popular way to enjoy celery sticks is by dipping them in peanut butter. Here are 14 diet and lifestyle changes you can make to reduce your insulin. 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