When you think of snacks, foods high in sugar and carbohydrates often come to mind. However, there are many diabetic-friendly snack options that will satisfy your taste buds without spiking your blood sugar.
Here are some healthy diabetic snack ideas that you can easily prepare with ingredients that are easy to find in any season.
Greek yogurt with berries
Greek yogurt is an excellent snack for diabetics due to its high protein and relatively low carbohydrate content. Combining yogurt with blueberries, strawberries, or raspberries can add a natural sweetness to your yogurt. In addition, berries are naturally low in sugar and a good source of fiber. For example, half a cup of raspberries contains 4 grams of fiber, 7.3 grams of carbohydrates and only 2.7 grams of sugar. Fiber is an important part of any diet, especially for those with diabetes. Because our bodies can’t absorb or break them down, they don’t cause sudden spikes in blood sugar like other carbohydrates do. Fiber can also improve digestion, protect against heart disease and help with weight management.
Hard boiled eggs
Hard-boiled eggs are a protein-rich snack that’s great for diabetics. One large hard-boiled egg has 77.6 calories, 6.3 g of protein, 5.3 g of fat and 0.6 g of carbohydrates. Eggs are also filling and can help reduce your total daily calorie intake, which can lead to weight loss. If you’re overweight, a fairly modest weight loss of 5-10% of your body weight can improve blood sugar levels and reduce the need for blood sugar-lowering medications.
Raw vegetables with hummus
Hummus is a creamy paste made from boiled chickpeas. It contains complex carbohydrates, plant proteins, fiber and healthy fats. Two teaspoons of hummus provides 82.4 calories, 2.5 g of protein, 5.8 g of fat, 5.1 g of carbohydrates, and 1.8 g of fiber. Hummus has a low glycemic index, which means that its carbohydrates are also assimilated and broken down more slowly by the body, causing a gradual rise in blood sugar levels. Hummus pairs perfectly with raw vegetables, including broccoli, carrots and bell peppers, for a healthy, nutrient-dense snack, not just for diabetics, but for everyone.
Tuna salad
Tuna salad is a refreshing protein-rich snack that can be prepared in just minutes by combining a can of tuna with a teaspoon or two of mayonnaise. You can add other ingredients like bell peppers and celery if you like. Tuna is a good source of omega-3 fatty acids, which can lower levels of triglycerides (a type of fat in the blood), protect against strokes and maintain heart health. You can eat the tuna salad as it is or serve it with wholemeal crackers. You can replace mayonnaise with mashed avocado for added nutritional value.
Avocado toast
Avocado is beneficial for people with diabetes because it is low in carbohydrates and high in fiber. It also provides a wealth of vitamins and minerals and is a good source of healthy fats. Half an avocado has 160 calories, protein, 2 g, fat, 14.7 g, carbohydrates, 8.5 g, and 6.7 g fiber. For a diabetes-friendly snack, mash half an avocado and spread it on a slice of toasted wholemeal bread. Sprinkle with sea salt and red pepper flakes.
Snacks that diabetics should avoid
You need to limit your consumption of processed foods, refined grains and added sugar. These foods tend to raise blood sugar levels faster than whole, minimally processed foods. Snacks to avoid include: chips, crackers, candy, sweetened beverages, ice cream, commercial fruit yogurt, salty foods, fried foods, fruit juices, cereals with added sugar, canned fruit, cereal bars.
Foto: Shutterstock
2023-10-23 10:55:13
#snack #ideas #diabetics #filling #easy #prepare
