When you have diabetes, what you eat is especially important. Learning how to count carbs may be one of the first things you try. However, a lot more goes into managing your blood sugar levels, like choosing the right foods and portions, getting proper exercise and working with your healthcare team to feel and be your best.
Choosing the right diabetic-friendly snacks can be important for maintaining your blood sugars throughout the day. This is especially true if you will be away from home for long periods of time, have a longer time between meals or are more active during the day.
Packed with protein, fiber and healthy fats, these snack ideas can help you keep hunger at bay and put your mind at ease.
Chili-Lime Chickpeas
Crunchy. Spicy. Full of fiber. Packed with protein. Easy to make. These Chili-Lime Roasted Chickpeas might be everything you want and need in a snack! Plus, research suggests that chickpeas (along with other beans) might help prevent or reduce the progression of type 2 diabetes.
1/3 cup: 23g carbohydrate (3g sugars, 6g fiber), 6g protein
Apple with Peanut Butter
A small apple with the skin and a couple tablespoons of peanut butter makes a fiber- and protein-rich snack. This classic combination provides a quick energy boost and a sweet and nutty treat any time of day.
Medium apple: 95 calories
1 tbsp peanut butter: 95 calories
Horseradish Deviled Eggs
Hard-boiled eggs are a handy high-protein snack that won’t increase blood sugars. Add horseradish and you’ve got a slightly spicy bite that’s completely craveable. Make a batch for the week ahead!
2 egg halves: 146 calories, 1g carbohydrate (1g sugars, 0 fiber)
Caprese Salad Kabobs
With plenty of vegetables and healthy fats from olive oil, salad on a stick is an ideal nosh for people with diabetes. Make these ahead of time to keep in the fridge for a quick nibble between meals. The tomato and basil bring fresh flavor, while the mozzarella makes it satisfying.
1 kabob: 44 calories, 2g carbohydrate (1g sugars, 0 fiber)
KIND Bars
Registered dietitian and nutrition partner with KIND, Amy Gorin, weighed in with her favorite snack to recommend for people with diabetes.”The Dark Chocolate Cinnamon Pecan KIND Bar ($19) is a good source of protein and an excellent source of fiber, which helps keep you fuller for longer and blood sugar levels stable. It’s plenty sweet but with limited added sugar—just 4 grams.”
Simple Guacamole
Packed with heart-healthy fats, this simple but filling guacamole can be savored with crunchy cucumber slices to keep carbs in check. This guac gets an extra hit of flavor from prepared salsa, making it even easier to pull together when you need it.
2 tablespoons: 53 calories, 3g carbohydrate (0 sugars, 2g fiber)
Edamame
Cooked edamame provides 18g of protein and a whopping 8g fiber in one cup! This diabetes-friendly munchable is available fresh or frozen, making it easy to season just as you’d like—try our spicy edamame. Enjoy this green snack at home or on-the-go.
1 cup: 18g protein, 8g fiber
Mini Babybel Cheese
For an on-the-go snack that will fill you up without impacting blood sugar levels, registered dietitian Erin Palinski-Wade recommends Mini Babybel Cheese ($40). She says, “This fun snack is 100% real cheese and a good source of calcium and protein. Since it contains 0 grams of carbohydrates, you know your blood sugar levels will stay within a healthy range even after your snack.”
Cannellini Bean Hummus
With creamy cannellini beans, tahini, garlic and lemon, this white bean dip has a Mediterranean flair and tons of taste. Dip crunchy carrots or cauliflower in for a fiber-rich healthy snack that will easily keep you chugging along until your next meal.
2 tablespoons: 78 calories, 8g carbohydrate (0 sugars, 2g fiber)
Triple Berry Salsa
High in fiber, water and antioxidants, strawberries, blueberries and raspberries top the list of diabetes-friendly fruits. This salsa has all three, plus a hint of heat from jalapeno pepper. Snack on this sweet and tangy salsa solo or with crunchy endive or lettuce dippers.
1/4 cup (calculated without chips): 20 calories, 3g carbohydrate (2g sugars, 1g fiber)
Almonds
Research suggests that a handful of almonds just might help keep blood sugars stable, thanks to the naturally present fiber, protein and healthy fats. With a perfect crunch, this shelf-stable snack is ready whenever and wherever you are. You can also try pistachios, walnuts or pecans.
1 oz: 163 calories, 12g carbs
Chia Seed Protein Bites
Chia seeds lend healthful fats, fiber and crunch to these energy bites making them a great make-ahead snack. Roll these up for any time of day—especially before or after a workout. You can also add chia seeds to upgrade beverages, smoothies and yogurt.
1 piece: 9g carbohydrate (5g sugars, 2g fiber), 2g protein
Spicy Pumpkin Seeds
Pumpkin seeds are an ideal alternative if you have a nut allergy. With 7 grams of protein per ounce, pumpkin seeds squash hunger in minutes. And they are also high in magnesium, which may play a role in reducing the risk of type 2 diabetes.
1 oz: 7g protein
Greek Yogurt
With twice the protein of the regular variety, Greek yogurt has more staying power to keep you feeling full longer. This could also help with weight management and blood sugars. Sweeten up yogurt naturally with fresh berries, make it savory with a swirl of pesto or add nuts for crunch.
6 ounces of plain Greek yogurt: 90 calories, 6g carbs
BIENA Chickpea Snacks
If you don’t have the time or desire to make your own roasted chickpeas, buy some. These Biena roasted chickpeas ($26) stay crunchy longer than homemade ones and come in fun flavors, like habanero. They only have 1-6g sugar per serving, too. Packaged roasted chickpeas are perfect for taking along on a plane. They make for a more substantial treat to keep blood sugars steady during travel.
Tex-Mex Popcorn
If you tend to want lots of volume in a snack, popcorn is the perfect pick. Three cups make the typical serving and popcorn is a blank canvas to dress with your favorite seasonings. This Tex-Mex variety turns up the heat.
1 cup: 44 calories, 5g carbohydrate (0 sugars, 1g fiber)
Fish People Wild Alaskan Salmon Jerky
Jerky of every flavor can be an option to get your protein in during snack time. This Wild Alaskan salmon jerky ($22) offers a way to get omega 3 fatty acids, known for their important role in heart health. It also only contains 4g carbohydrate per ounce! Be mindful that jerky may be high in sodium, so check that label.
Fiesta Shrimp Cocktail
You might feel a little fancy eating this for a snack, but this spin on shrimp cocktail is a delectable appetizer that can be made for one or many. Packed with protein and a hint of peppery spice, it’s a smart choice for people with diabetes.
1 cocktail: 6g carbohydrate (3g sugars, 1g fiber), 16g protein
Raw or Cooked Vegetables
Fresh broccoli, cauliflower or even dill pickles make a crunchy snack with or without hummus or other dips. Get creative—add vegetables to skewers with a drizzle of vinaigrette. Remember, last night’s leftover roasted vegetables are snack-worthy, too!
1 serving of broccoli: 2.5g sugar
1 serving of cauliflower: 25 calories
Skinny Dipped Dark Chocolate Cocoa Almonds
You might be surprised to see chocolate in any form on this list! One serving of these dark chocolate cocoa almonds ($5) rings in at only 11g of carbohydrates. With 5g protein, this diabetes-friendly dessert can crush late-night cravings for something both sweet and crunchy.
The post 20 Delicious Snack Ideas for People with Diabetes appeared first on Taste of Home.
Marisa Moore, RDN