Everyone wants a snack now and then, but diabetics can’t just rip open a bag of chips or munch on a candy bar. Even some “healthy” snacks will cause a spike in blood glucose levels. People with diabetes have to snack with caution and be mindful of portion sizes.
When choosing a snack, foods should have the following 5 characteristics:
- Provide fiber
- Low in sugar
- High in protein
- Low-fat
- Have minimal carbohydrates
Snacking is complicated for diabetics. Special attention must be paid to any bedtime snack to ensure it provides sufficient sugar content to maintain glucose levels until morning without elevating it too high, while preventing a radical drop in levels.
There are a number of foods that fulfill the requirements to which diabetics must adhere. The foods also have the benefit of being highly portable, convenient and relatively low cost.
Almonds
They’re the nut of choice, though all nuts contain healthy fats, minerals, and fiber. A handful can be eaten alone, combined with yogurt or added to salads.
Hard Boiled Eggs
They’re filling, high in protein and can be garnished with healthy toppings.
Apples
A small apple provides fiber, potassium, and vitamin B and C.
Beef Sticks
The snacks are highly portable, low in carbs, and high in protein.
Cheese & Crackers Choose whole-grain crackers to complement the cheese. They’re tasty and high in fiber.
Garbanzo Beans
Also known as chickpeas, they can be roasted for a snack with a satisfying crunch. They’re high in fiber and protein.
Raw Vegetables
Raw vegetables are always a good choice. They encompass carrot or celery sticks, bell pepper strips, broccoli or cauliflower florets, and avocados. Vegetables provide fiber and vitamins. They can also be dipped in hummus.
Yogurt
It’s a snack that aids in digestive health and can be combined with berries for a boost in antioxidants.
Prepared Snacks
A variety of ready-to-eat protein bars, shakes, drinks, trail mixes, and snacks are available that are specifically designed for diabetics. Each person will need to experiment with the healthy snacks that best fits their needs, budget and personal lifestyle.
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