By Diane Hwang
When you have diabetes, it can be tricky to figure out what to eat to help keep your insulin levels healthy. It’s important to prioritize foods high in fiber, protein, and healthful fats. Plus, the more nutrient-dense you can make your snacks, the better your overall health will be. The next time you need low-glycemic snacks for diabetics, try one of the ones on this list.
The protein in a hard-boiled egg makes them an excellent snack for people with diabetes. One egg nets you a whopping 6 grams of protein. Protein is great for regulating blood sugar, because it doesn’t cause your levels to rise after you eat it. Eggs are also known to help you feel full longer, which helps you feel satiated between meals and make eggs a great addition to your weight loss routine, if that is your goal.
Yogurt and Berries
Fruit can be high in sugar, but it’s also high in fiber, making it a great diabetic-friendly snack. For example, 1 cup of strawberries has 3 grams of fiber, which helps slow digestion and stabilize blood sugar levels. Pair your fruit with Greek yogurt which is high in protein for a nourishing breakfast or snack.
Almonds are a powerhouse of a food! They contain high levels of manganese, magnesium, and 15 different vitamins and minerals. Almonds are effective at regulating blood sugar thanks to the combination of protein, fiber, and healthy fats they contain. They’re also rather high in calories, so if consuming them as a low-glycemic snack for diabetics, stick to about a handful.
Apple Slices and Peanut Butter
Once again fruit comes to the rescue for diabetics. Apples and peanut butter are both high in fiber, which again helps regulate blood sugar. A medium apple and 1 ounce of peanut butter contain an impressive 7 grams of fiber.
Apples have also been studied for diabetes management thanks to their polyphenol antioxidants, which are thought to protect pancreatic cells from damage that can worsen diabetes. Another way apples and peanut butter are great for regulating blood sugar is the B vitamins, vitamin C, potassium, vitamin E, manganese, and magnesium they contain together. All those vitamins and nutrients help manage diabetes.
This diabetic-friendly snack is super easy to make and take with you for a picnic or day at the beach. Simply spread cream cheese on slices of turkey and roll them around your vegetable of choice, like carrots or bell peppers.
Turkey is a lean meat that’s high in protein. Pair that with the protein in cheese and the low carb content of the vegetables and you have an ideal low-glycemic snack for diabetics. All that protein is efficient at regulating blood sugar. Just make sure to keep your wraps chilled if you’re taking them on the go.
Make tuna salad by combining canned or fresh tuna with mayonnaise, celery, and onions. This is an excellent low-carb and high-protein snack that helps manage diabetes. Just 3 ounces of tuna contains a huge 22 grams of protein!
Plus, tuna is high in omega-3 fatty acids, which also help manage diabetes. These fatty acids lower inflammation and improve blood sugar control.
To make this salad even healthier, swap out the mayo for Greek yogurt or cottage cheese.
Veggies and Hummus
This is another snack that’s not only great at regulating blood sugar but is also easy to take with you. Veggies and hummus are both high in fiber, vitamins, and minerals. Plus, hummus is a decent source of protein.
One 2016 study found that participants who consumed 1 ounce of hummus at their meal had blood sugar and insulin levels that were 4 times lower than participants who consumed white bread.
Avocado is a great diabetic-friendly snack. It’s high in fiber and monounsaturated fatty acids, both of which are helpful in managing diabetes. They help prevent your blood sugar from spiking after you eat.
Avocado can be high in calories, especially if it’s in the form of guacamole, so be aware of your portion sizes. However, it makes an excellent swap for things like mayonnaise.
No-Bake Energy Bites
Energy bites not only help with regulating blood sugar, but they’re also super versatile. You basically roll whatever ingredients you’d like into balls and that’s it. Common ingredients include nut butter, oats, seeds, protein powder, or dried fruit.
These low-glycemic snacks are great for diabetics because (depending on what you put in them) they’re high in protein, fiber, and healthful fats. They’re also incredibly convenient. There’s no baking required and you can take them with you wherever you go.