Whole foods should be at the top of everyone’s snack list.
Foods such as fresh fruits and vegetables, whole grains, and nuts are all healthy snacks for diabetes.
There are some easy snacks that typically don’t cause a dramatic rise in blood glucose.
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Fruit
Keeping a bowl offruiton hand makes it easy to eat anytime.
Consider cutting melons or other fruits into ready-to-eat portions.
Always check labels for added sugars on canned or frozen fruit.
Remember to check labels and factor them into your daily meal plan.
Theglycemic index(GI) is a measurement of how quickly foods containingcarbohydratesincrease blood sugar (glucose).
The index ranges from 0 to 100, with pure glucose at 100.
Foods at 055 are low-GI foods that tend to increase glucose slowly.
Snacking on low-GI foods can help you avoidblood glucose spikes.
For a creamier texture, mix in small amounts ofnut butter.
As always, check nut butter labels for added sugars.
Chia seedsare a low-GI food, and adding them to certain foods can make a great snack.
you could also try chia seed pudding.
If you want to feel full longer, look toprotein-rich foods.
Pair carbohydrates with fat or protein to help you stay full for longer and minimize blood sugar spikes.
Facts About Diabetes and Nightly Snacking
Nightly snackingcan be tricky.
Eating while watching TV or reading can distract you from how much you actually are consuming.
Portion control isn’t just for meals.
Over time, too much nightly snacking can lead to weight gain and affect diabetes management.
You may also need a snack if you eat dinner early.
If you have any concerns about nighttime snacking, discuss them with yourendocrinologistor other healthcare provider.
Snacks to avoid or keep to a minimum include:
Cheese and Diabetes: What Is Ideal?
It’s safe for most people with diabetes to eat cheese in moderation.
It’s a good source of protein, which helps you feel full.
Look forlow-fat, low-sodium cheeses.
Always check labels, but others may include:
Is It Really Sugar Free?
“Sugar-free” doesn’t necessarily mean there’s absolutely no sugar.
Keto-friendly snacks include:
Gluten-Free
Thegluten-free dietrevolves around avoiding gluten, a protein found in many grains.
Look for products marked “gluten-free.”
Good snack options include fruits, vegetables, and lean meats.
Other vegan treats are:
Summary
Thoughtful snacking can help you manage blood glucose levels.
Whole foods like fruits, veggies, nuts, and seeds are convenient and healthy.
For variety, combine these with nut spreads, yogurt, and more.
And there’s a world of prepackaged, diabetes-friendly snacks to choose from.
A registered dietitian or other healthcare provider can make recommendations specific to your overall health.
2023 Oct 26;3(10):e0000802.
doi:10.1371/journal.pgph.0000802
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