Including foods with protein, complex carbohydrates and healthy fats at snacks can stabilize blood sugar levels. Fortunately, there are many options for diabetics.
Yogurt with berries is an excellent snack that is low in calories and high in protein. You can also try hummus, which is high in fiber and heart-healthy fats.
Roasted Chickpeas
One cup of roasted chickpeas contains 7 grams of protein and 6 grams of fiber to help stabilize blood sugar levels. You can make these crunchy snacks in the oven or air fryer. Just be sure to coat them evenly with oil for that crispy texture, and check them often to ensure they don’t burn.
You can season them with salt, pepper and other spices to suit your taste. Cayenne pepper, chili powder and smoked paprika are delicious choices. Garlic and herb flavors are also nice. Roast them until they’re crisp and golden brown, about 25 minutes.
Pair sliced red bell peppers with low-fat hummus or another creamy dip to create this tasty snack that is diabetic friendly. It’s rich in protein, healthy fats and antioxidants to help stabilize blood sugar levels.
Turkey Roll-Ups
A low-carb sandwich alternative, turkey roll-ups are an easy snack for a party appetizer or lunch box. This snack consists of thinly sliced deli turkey, fresh veggies and cheese wrapped in a lettuce leaf, then tightly rolled for a pinwheel shape. This recipe requires only 10 minutes to prepare and can be made ahead of time for easy meal prep.
This tasty snack is both filling and satisfying. Peanut, almond and nut butters provide protein and heart-healthy fats to help keep blood sugar levels stable. An apple provides fiber and vitamin C, which can also promote satiety.
Pair nitrate-free turkey or ham (for protein) with a slice of avocado (for healthy fat) and a cup of sliced raw vegetables (for carbohydrate control). Add 14 teaspoon of cocktail sauce (to provide sodium) to this snack for an added burst of flavor.
Peanut Butter on Celery Sticks
Incorporating regular healthy snacks into your diet is an important part of managing diabetes. It helps stabilize blood sugar levels, promotes satiety and may reduce food cravings. Many people with diabetes have a tendency to overeat and thus must be especially careful about portion sizes.
Peanut butter is a diabetes-friendly snack that delivers appetite-satisfying protein and heart-healthy monounsaturated fats. A tablespoon of peanut butter on crunchy celery sticks supplies only 100 calories.
Hummus, a spread made from chickpeas and tahini, a paste made from sesame seeds, is another nutritious choice. It’s a low-glycemic snack, contains protein and fiber and provides healthy fats, including omega-3 fatty acids.
Edamame, which is immature soybeans that are boiled and seasoned, can also make an excellent snack for anyone following a diabetes diet. It is a good source of protein, calcium, iron and dietary fiber. Combine it with chopped vegetables such as tomatoes or cucumbers for a low-calorie, high-protein snack.
Egg Muffins
Eggs are rich in protein and fiber, which help keep blood sugar levels stable. This easy breakfast recipe mixes eggs with a variety of vegetables and can be customized to fit your diet. For example, you can add in spinach (make sure you drain and squeeze the excess water), sauteed scallions, bell peppers or even ham.
Try to avoid adding too many other ingredients to the egg mixture so that you don’t overpower the egg flavor, says Palinski-Wade. Also, be careful with added salt. Cocktail sauce, for example, will add a significant amount of sodium to your snack.
Make this snack ahead of time and store it in the fridge in an airtight container. You can also freeze them and reheat them when you need a quick breakfast on the go. To freeze egg muffins, place them in a freezer bag and wrap each individually in foil before putting them in the freezer for up to 3 months.
