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The Best Snacks To Eat If You Have Diabetes

11 min read

Diabetes is one of the most debilitating diseases, inflicting an estimated 415 million people worldwide. It greatly affects your ability to enjoy many different kinds of foods, not to mention you can’t eat anything containing sugar. So what does a diabetic person snack on, keeping in mind that almost all packaged snacks are high in ‘bad sugar’ content? It’s imperative for a diabetic to keep their blood sugar levels in check and eat a balanced diet.

It’s important to prepare healthy and balanced snacks in addition to the 3 big meals of the day because you have to keep your glucose levels in line. Reaching for a candy bar or a pack of chips instead of a healthy salad or smoothie will make your glucose and sugar levels fluctuate and effectively send you to the hospital.

The following is a compilation of the healthiest and tastiest snacks for diabetics from around the world. They will be sure to suit every palette because they are packed with good sugar, protein and fiber that will keep your blood sugar levels in check and you healthy:

Homemade Popcorn – Store bought popcorn, in one of those microwavable bags, is full of additives and artificial flavoring that is extremely bad for you. Make your own popcorn by mixing one tablespoon (14 grams) of Canola Oil and ½ cup (75 grams) of popcorn kernels in a pan with a lid. According to Health magazine, if you crave a little more flavor in your homemade popcorn, add a pinch of salt, garlic powder or a little parmesan cheese.

Protein Rich Smoothies – Smoothies are a perfect combination of the best of fruits and vegetables. Just one glass could give you the recommended serving of everything healthy. Incorporating some forms of protein in smoothies will make them extra healthy and filling. WebMD suggests adding protein powder, nut butter or a creamy Greek yogurt.

Pairing Cheese with Apples – Apples and cheese are a healthy and tasty combination. Fruits are healthy and have major health benefits. They are an important part of any diet plan, because they are rich in fibre and nutrients, but they contain considerable amount of sugar and can elevate your blood sugar levels. Health magazine suggests pairing an apple, cut in slices, with a low-fat but sharp cheddar cheese. You can make delicious low-fat, low-sugar desserts with this combo like an Apple Pie with grated Cheddar cheese or an Apple Crumble with Cheddar cheese ice-cream made from Sweet-n-Low and low-fat cream.

Raisins and Greek Yogurt – Everyday Health highlighted a study which suggests that diabetics who snacked on raisins experienced lowered blood pressure and had less instances of spikes in blood sugar levels. Just pair one tablespoon (10 grams) of raisins with ½ a cup (125 grams) of plain Greek yogurt for snack rich in protein and antioxidants. Some roasted nuts like chopped walnuts maybe put to make it a little more savory.

Naturally Made Fruit Leather – Fruit leather is made with pureed fruit that is spread-out dried and then rolled-up. They can be eaten as it is or on a slice of toast. WebMD insists that your blood sugar levels actually drop after an intense work-out session, so if you’re a diabetic it’s important to carry a healthy snack around to have after exercise. Fruit leather is an excellent option because it’s all natural and easy to fit in a gym bag.

Chicken Soup with Noodles – You can keep warm with a low-sodium soup on a winter’s day. Chicken-Noodle soup a great option, except it can be had any day of the year and is extremely nourishing for a person suffering from diabetes. According to Everyday Health, any broth-based soup that rich in veggies and protein, combined with a small amount of noodles is an excellent snack for diabetics.

Salad with Black Beans – Black Beans are rich in protein and fiber that help stabilise your blood sugar levels and keep you satisfied for a longer duration. Health magazine suggests a recipe for a healthy and nutritious black bean salad; mix low-sodium black beans with chopped lettuce, diced tomatoes, cucumber, bell pepper, cubed avocados, lemon juice, finely chopped garlic, and a pinch of salt and pepper. This salad is a great snack for diabetics.

Healthy Egg Salad – Hard-Boiled eggs make for a healthy and convenient snack because they are rich in protein and they are easy to carry. They also make a very nutritious egg salad; mash up a large hard-boiled egg and mix it with one teaspoon (5.4 grams) of low-fat mayonnaise, chopped celery or green onion, one small teaspoon mustard and a pinch of salt and pepper. Everyday Health suggests pairing the salad with some multi-grain crackers, whole-wheat bread or a handful of grapes.

Vegetables with Yogurt Dip – Raw vegetables are very rich in fiber, vitamins and minerals. Dipping them in flavored yogurt enhances their health properties because yogurt is rich in protein. Health magazine shares a recipe for a tasty, filling and healthy yogurt dip; mix plain nonfat yogurt with some chopped up dill, extra-virgin olive oil, juice of half a lemon, and a pinch of salt and pepper. Pair this dip with baby carrots, baby corn or celery sticks.

Custom Pizzas – Customisation and personalisation of pizzas are very much a part of the pizza industry’s marketing plan. You can order them with any toppings you want. Mini Pizzas can be made at home too with healthy, diabetic-friendly toppings. Everyday Health recommends a recipe for the best personal pizza you can make at home: top a six-inch, whole-grain tortilla crust with tomato sauce (homemade or otherwise), fresh sautéed veggies or your choice of white meat (chicken or pork) and an ounce of shredded cheese (mozzarella or your preference). Pop it in the oven or microwave. Eat it hot, straight out of the oven.

Do you know someone with diabetes? Please share this story with them so they can enjoy these tasty snacks!

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