Healthy Snacks for diabetes patients should not be discouraged. It is better for diabetic patients to take small frequent meals than to miss meals or take one or two heavy meals. People with diabetes need small frequent meals to avoid a rapid increase in their blood glucose and avoid hypoglycemia.
Diabetic Individuals need small frequent meals
It is also advisable because diabetic patients should have an eating routine similar to people without diabetes. Women with gestational diabetes, in specific, need a lot of calories. Simultaneously, they also need to have a more strict diabetes control than non-pregnant diabetic women. Healthy snacks that have a low glycemic index may be best to cover both aspects.
Healthy Snacks: Fewer calories, More Fiber, More Vitamins
Even though people believe that snacking is not healthy and for people with diabetes it is a big NO! But this is not really the case, snacking is possible even with disorders like diabetes mellitus. All you have to do is make sure that your snacks are nutritionally rich and balanced and you are good to go.
Nutritional composition of healthy snacks for diabetes:
The nutritional value of your snacks should be healthy and less energy-dense. It is preferable that you choose snacks that are:
- Good sources of healthy fats
- Contain less added sweeteners and sugars
The following list details the 11 healthy snacks ideas for diabetic patients, including women with gestational diabetes.
The benefits of almonds as a snack for diabetic people are far greater than thought. The nutritional composition of almonds includes:
One Single ounce servings of Almonds contains
Apart from this, almonds are rich in vitamins like riboflavin, the magnesium content of almonds is beneficial for maintaining blood glucose levels.
Almonds lower the incidence of cardiovascular diseases by lowering the level of cholesterol, it is also helpful in weight management, for these reasons almonds are good for preventing type 2 diabetes.
2. Fruit Salad snack for diabetics
Usually, diabetics are asked not to eat fruits but this is untrue. People with diabetes can definitely eat fruits. Fruits that have a low glycemic index are preferably recommended.
- Cherries have a glycemic index of 20 and they are rich in potassium and antioxidants which are healthy for your immune system
- Apples are also low in glycemic index (39), they are rich in fiber.
- Strawberries with a glycemic index of 41 and being a healthy source of vitamin C can be a good addition as well
- Grapes are fiber-rich and they are a good source of vitamin B6, on top of that they have a glycemic index of 53
- Plums can be a good choice as they have a GI of 38, their subtle sweet taste and fiber-rich content (if eaten with the peel on) is healthy and tasty
For diabetics, using the fruits stated above and making a delicious fruit salad can be phenomenal as a mid-day snack.
3. Peanut butter sandwich
Eating a sandwich as a snack is always a great idea. Diabetics can use peanut butter as a sandwich spread. Peanut butter has a low glycemic index and contains magnesium, manganese, and vitamin E all of which can help lower your blood glucose level.
To make it more nutritious, you can add pieces of boiled egg whites to your peanut butter sandwich, as egg whites contain a good amount of protein.
4. Greek yogurt and strawberries
Greek yogurt has a lower glycemic index as compared to other types of yogurts. It also has a rich protein content which makes it all the more beneficial.
Strawberries can make a good addition to your snack if you do not fancy eating plain Greek yogurt. They have good fiber content and are packed with antioxidants. Strawberries being a low glycemic index fruit are useful in reducing hyperglycemia.
5. Oatmeal with fenugreek seeds
Oatmeal can be a nutritious snack; they help with lowering blood sugar level and provision of antioxidants. Top your oatmeal with fenugreek seeds which are known for their role in lowering the risk of type 2 diabetes because they are helpful in weight loss.
6. Popcorn snacks for diabetes patients
Popcorns are energy deficient as they provide only 31 calories in one cup. They also contain fiber which classifies them as a good choice for diabetics. Popcorn is a whole grain snack that promotes weight loss and this may aid in reducing blood sugar levels and helping with the management of type 2 diabetes.
7. Sweet potato snacks for diabetes patients
Sweet potatoes contain plenty of minerals, vitamins, and antioxidants making them a healthy and diabetes-friendly option. There are many ways you can eat sweet potatoes as a snack.
- You can boil sweet potatoes and mash them, add a teaspoon of lime on top for a savory taste
- Make a sweet potato salad by adding some boiled egg whites and black beans to a bowl of boiled sweet potato cubes
- Add pieces of boiled chicken to your sweet potato salad
8. Boiled eggs
The best thing about eggs is their high protein content. For diabetics, protein is an important component. Daily consumption of eggs can show a significant decrease in fasting blood sugar level and HbA1c level. Boiling eggs and sprinkling some black pepper on them will give you a piquant taste.
A major consequence of type 2 diabetes is an increase in weight or the development of obesity. Eggs can be used for the management of type 2 diabetes because they tend to make you feel full.
9. Nuts for diabetes patients
A variety of nuts can be used as a snack.
- Cashews are good for reducing fasting blood sugar levels and increasing HDL levels in diabetics
- Pistachios tend to have a lowering impact on your blood glucose level, making them a safe-to-eat snack for diabetes
- Walnuts can help build insulin sensitivity in the body and aid in weight loss by promoting satiety. This will be beneficial for people with type 2 diabetes
- Peanuts have a fiber and protein-rich content and a low glycemic load. These factors make peanuts beneficial for diabetics
10. Vegetable salad snacks for diabetes patients
Just like a fruit salad, vegetable salad can be a healthy and refreshing evening snack for diabetics.
Making a salad using carrots, tomatoes and cucumbers can be a good choice. As carrots can maintain your blood sugar level and they are non-starchy. Cucumbers have a low carbohydrate content which allows you to eat as many of them as you want, not only do they reduce your blood sugar level but they can also prevent hypoglycemia in case your blood sugar level drops down. Similarly, tomatoes being a low glycemic vegetable makes a good inclusion in your salad.
11. Dark chocolate for diabetic patients
If you are addicted to eating chocolates then this one is for you. As unbelievable as it may sound, consuming dark chocolate is associated with a positive impact on your blood sugar level and insulin sensitivity.
Snacks for Diabetes patients, including women with gestational diabetes, provide nutrients, vitamins, and do not have a negative impact on blood glucose. Snacks may reduce cravings and prevent rapid glucose spikes.