Eating the right foods and keeping tabs on your blood sugar levels is essential for managing your diabetes. However, it can be hard to keep track of which foods you should eat and which you should avoid.
So, to help make things easier for you on your quest to find the perfect snacks to keep you full while still managing glucose levels, here are some of the best homemade and packaged snacks for people with diabetes.
Yogurt and Berries
One of the quintessential healthy snacks, yogurt and berries is a delicious treat that is also great for people with diabetes. There are antioxidants in berries that can help prevent damage to cells of the pancreas, which is responsible for releasing hormones that lower blood sugar levels. Berries are also a great source of fiber, which can help stabilize blood sugar levels after consumption.
For the best yogurt and berry snack, choose yogurt that contains probiotics. Studies have shown probiotics are a great way to keep blood glucose levels in check.
Keep in mind, berries also contain carbs, and some yogurt can contain a lot of sugar. So, take a peek at the ingredients label when choosing your yogurts.
Hummus and Veggies
Another healthy snack, hummus and veggies, is a filling little dish that is also fantastic for people with diabetes. Once again, veggies and hummus are a great source of fiber, as well as vitamins and minerals.
Eating hummus, which is easy to make at home, has been shown to produce lower blood sugar over time. According to one particular study, 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.
This recipe from the Artisan Diabetic is a fast and easy homemade snack that is extremely diabetes-friendly:
- 500g Chickpeas
- 7 tablespoons liquid from the chickpeas
- 6 tablespoons extra virgin olive oil
- 1 heaped tablespoon tahini
- 4 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon smoked paprika
- 3 garlic cloves crushed
- A pinch of sea salt
All you need to do is add all the ingredients into a food processor, and you’re good to go!
Sliced Apples with Peanut Butter
A classic snack when we were kids, this delicious pairing still holds up today. But this duo is far from just tasty—it’s also chock full of benefits for people with diabetes.
Apples and peanut butter both contain a large amount of fiber. A single apple and an ounce of peanut butter combine to offer nearly 7 grams of fiber. As we covered earlier, fiber is an extremely important part of keeping your blood sugar levels at a healthy level.
Apples are also rich in vitamin C, potassium, and several B vitamins. Peanut butter has a large amount of vitamin E, manganese, and magnesium in it. All of these are great for helping folks manage diabetes.
Cheese and Whole-Grain Crackers
The quintessential food to pair with your favorite wine, cheese and crackers (100% whole-grain) can also make for a very appetizing and healthy snack.
The fat you receive from dairy products like cheese have been known to help slow the digestion of carbs. Cheese can also assist in reducing insulin levels and help release hormones that lower blood sugar levels.
Keep in mind, crackers can be high in carbs. So make sure to look for crackers that have a lower carb count. However, the fat in the cheese and the fiber in the crackers can prevent the carbs from increasing your blood sugar too much. If you have a history of varying blood glucose levels, speak with your doctor about whether or not cheese and whole-grain crackers are a good snack for you.
Tuna salad makes this list in large part due to the protein it provides while not containing any carbs. Tuna is also rich in omega-3 fatty acids. These fatty acids have been known to help manage diabetes because they can lower inflammation and improve blood sugar control
Tuna salad is another really easy snack to make. This recipe, courtesy of Diabetes Food Hub, is simple and oh-so-delicious:
- 3 tbsp fat-free plain yogurt
- 1/4 cup light mayonnaise
- 1/2 lemon (juiced)
- 1/2 large red pepper
- 2 medium celery stalks (diced)
- 1/4 cup onion (finely diced)
- 1 cup of canned garbanzo beans or chickpeas (rinsed and drained)
- 2 pack of flavor fresh chunk tuna pouches (6.4 ounces each, in water)
- 1/4 tsp black pepper
In a small bowl, whisk together yogurt, mayonnaise, and lemon juice.
In a medium bowl, combine the remaining ingredients. Pour mayonnaise mixture over tuna and mix well.
Serve tuna salad on your choice of lettuce, whole-wheat bread, or crackers.
How the Right Blood Sugar Meter Can Help You Manage Your Diabetes
Having the perfect blood sugar meter for your lifestyle can make all the difference in helping you manage your blood sugar levels and your diabetes.
Enter Rebel + Mina, a dynamic duo that will help you control your diabetes, anytime, anywhere.
Mina will be your trusty sidekick. She’ll help remind you to check your blood sugar often, as well as encourage you to be active.
Rebel is the hardware of our blood sugar meter and combines the traditional test kit into one seamless meter that connects to the phone that you carry with you every day. This makes it easy to test your blood sugar, no matter where you are. From work to social gatherings, managing your diabetes has never been easier.
Give this card to your boss or HR department to get started on integrating Rebel + Mina into your diabetes management.