Medical contributions and review by Teri White, BS, RN, CDCES, a Transition Nurse Navigator at UM Charles Regional Medical Center.
Diabetes-Friendly Bites to Keep You Full
One of the biggest diet myths for people with diabetes is that you can’t have snacks. While snacks can add extra calories to your diet, some people need snacks to help stabilize their blood sugar.
If you do snack, you’ll want to try and avoid ultra-processed options, such as prepackaged snacks, which often contain high amounts of sugar, sodium and refined carbohydrates. These are the ingredients your doctor or dietitian will tell you to avoid.
Snacks That Don’t Spike Blood Sugar
Snacks, just like other foods, can cause your blood sugar to rise. Understanding how different snacks affect your body is very important, especially for people with Type 1 or Type 2 diabetes. When you consume food or drinks containing carbohydrates, your body changes the carbohydrates into glucose, which causes your glucose levels to rise. Managing these levels is a key part of living with diabetes.
When you have diabetes, you’ll often hear about three types of carbohydrates: starch, fiber and sugar. Potatoes, beans and breads are examples of starchy foods. Fiber, a plant-based carbohydrate, is found in fruits such as pears and apples. Then there’s sugar, which can occur naturally in fruits or be added to foods. It’s the added sugar you’re advised to avoid.
Some foods are known for spiking your blood sugar quickly. It may seem obvious that sweet foods like candies and pastries can make your blood sugar rise. However, foods that aren’t sweet, such as starchy foods, can also cause a spike.
It is important to combine health fats and proteins with your carbohydrate snacks to slow down how fast the sugars get absorbed and to help you feel fuller longer.
Non-Starchy Vegetables
Vegetables like cucumbers, broccoli and tomatoes are high in fiber. This means they have a minimal impact on your blood sugar and make great healthy snacks.
Starchy Vegetables
You can also enjoy starchy vegetables in moderation. A good starchy snack would be a baked sweet potato or corn on the cob.
Whole Grains
While whole grains are preferred, even large amounts of them can still spike blood glucose levels, so portion control is important. Whole wheat bread topped with your favorite nut butter is a snack that incorporates whole grains.
Beans
Black beans, kidney beans, chickpeas and green lentils are great sources of fiber. A black bean dip or roasted chickpeas would make a great diabetes-friendly snack.
Lean Sources of Protein
Protein does not raise blood sugar as quickly as carbohydrates, but portion size still matters. A small bowl of low-fat cottage cheese is an example of a good protein-rich snack.
Nuts
Peanuts and sunflower seeds are low in carbs and contain soluble fiber and healthy fat. Spreading natural peanut butter on whole-grain crackers combines healthy fats and protein with fiber, which helps slow digestion. Nuts are high in calories, though, so eat small portions.
Healthy Snack Ideas
A healthy snack can be as simple as a handful of nuts or a cup of non-fat yogurt. But you can also get creative and pair different foods to give you nutrients and fill you up. The key is to know which foods to pair together. To make a healthy snack, pair each item from the list below:
First, pick a carbohydrate:
- 3 cups plain, air-popped popcorn
- 4 to 5 whole-grain crackers
- 1 slice of whole grain bread
- 1/2 small bagel, about 1 ounce
- 1 small apple
- 6 ounces of light yogurt
Choose a protein:
- 1 ounce of low-fat cheese
- 2 slices of turkey
- 1/4 to 1/2 cup nonfat or low-fat cottage cheese
- 1/4 cup of egg, chicken or tuna salad
- 1 ounce of nuts
- 1 hard-boiled egg
Now choose a vegetable:
- carrot sticks
- cherry tomatoes
- celery sticks
- cucumber slices
- shredded lettuce
- snap peas
Try these combinations:
- boiled egg on a bagel
- tuna salad on cucumber slices
- turkey roll with your favorite vegetables
Tips for Staying on Track with Eating Healthy Snacks
Instead of reaching for pre-made snacks, here are a few tips to help you snack smarter.
Snack mindfully. Avoid distracted eating, such as snacking while watching TV, using a computer, driving or using your phone.
Watch how much you eat. Use a food scale, measuring cups and measuring spoons to serve portions of your snacks instead of eating straight from a large bag or box.
Plan ahead. Keep healthy snacks on hand so you’re not tempted to grab something unhealthy.
Shop smart. Stick to the outer edges of the grocery store, where you’ll find fresh foods and healthy snack options. Skip the middle aisles, which are usually full of chips and candy.
The Bottom Line
For people with diabetes, balancing the carbohydrates you eat is crucial. By choosing snacks that are high in fiber and healthy fats and limiting sugary and very starchy options, you can help stabilize blood sugar levels and avoid spikes. Tools like reading food labels and using the plate method can help with planning out your snacks for the day. These smart food choices, along with exercise and weight management, are key parts of managing Type 2 diabetes.