Best Snacks for Diabetes Patients
Eating snacks when you have diabetes can be scary, as you are scared that every snack contains sugar and could worsen your condition. Also, choosing healthy and nutritious snacks when you are diabetic can be a difficult task. The most important thing about choosing snacks when you are diabetic is choosing snacks that have zero sugar, high fiber, healthy fats, and protein. These nutrients are capable of controlling and regulating your blood sugar. It is also important to consume snacks that would improve your general health.
Contained in this article are 21 rich, healthy, and best snacks for diabetes patients.
Boiled eggs, especially hard ones, are excellent and healthy snacks for people suffering from diabetes. Eggs contain high amounts of protein which makes them shine above all other snacks. According to research, one egg, when consumed, provides the body with 60 grams of protein, which is beneficial because protein helps regulate your blood pressure while preventing your blood sugar from rising above normal. Some diabetes patients who ate eggs regularly experienced a reduction in the fast rise of their blood sugar. Eggs promote and provide fullness and are effective in the management of type 2 diabetes. You can eat boiled eggs alone or garnish them with toppings that are diabetes-friendly.
Yogurt with Berries
This combination is diabetes-friendly for various reasons. To begin with. Berries contain anti-inflammatory properties that help reduce inflammation as well as prevent cell damage in the pancreas, which is an organ that produces and releases hormones that lower blood sugar levels. Also, berries are healthy sources of fiber, which helps stabilize and regulate blood sugar and slow down digestion.
In addition, yogurt is popular for its blood sugar regulation and control job. There are different types of yogurt, but Greek yogurt is said to be the best because it is high in protein. Now, imagine combining these two snacks together. You would get a great blood sugar regulation result. They taste good together as the tartness of the yogurt is covered by the sweetness of the berries. You can either mix them before eating them, or you can use the yogurt as a topping on your berries.
Almond is known for its overall health benefits; it is highly nutritious and tasty. Almonds contain 15% vitamins and minerals. It also contains about 19% magnesium and 17% riboflavin. Research holds that almond has the ability to control and regulate blood sugar in people with diabetes. Studies found that people who consumed almonds regularly experienced about a 3% decrease in their high blood sugar levels. Almonds are abundant in protein, fiber, and healthy fats. These properties are responsible for almonds’ abilities to regulate and control blood sugar levels.
In addition, almonds are heart-friendly fruits. They protect the heart by beating down the cholesterol levels in the blood and regulating weight. It is important to eat almonds with caution as they contain high amounts of calories.
Hummus and Vegetables
Hummus is made from chickpeas. It is usually creamy and can be used as a topping on raw and ready-to-eat vegetables. Both hummus and vegetables are rich in fiber and certain vitamins and minerals. Hummus contains high protein, which can help lower blood sugar in people with diabetes. You can dip your raw and ready-to-eat vegetables into hummus. The combination of raw veggies dipped in hummus tastes nice. Some of the vegetables you can eat your hummus with are; broccoli, carrots, bell peppers, and cauliflower.
Eating avocado may help lower and manage your blood sugar levels. Due to its monosaturated fat and fiber content, its effectiveness in the management of blood sugar levels is well known and recognized. Avocado is a natural and healthy snack that can either be eaten alone, mashed, and turned into a topping and can also be used as a dip.
Apples and Peanut Butter
The first thing and most beautiful fact about this duo is its taste. Spraying peanut butter on sliced apples is one of the tastiest snacks or dessert you could ever wish for. Asides from the amazing taste of this combination, they are highly nutritious and healthy for general health and are excellent for people with diabetes. Apples contain numerous vitamins and minerals, which include potassium, vitamin c, and vitamin b, while peanut butter, on the other hand, contains vitamin e, manganese, and magnesium. All these properties are known to improve diabetes symptoms. Peanut butter and apples are great sources of fiber which is helpful in the regulation, control as well as monitoring of blood sugar.
Apples contain polyphenol antioxidants that help protect the pancreatic cells from damages that worsen and complicate diabetes. Combining peanut butter with other healthy fruits is not a bad idea as well.
Popcorn is a popular snack. Though very sweet, corns do not come with the sugar that makes popcorns that sweet. The sweetness of popcorns depends on how much sugar you add while making them. However, for diabetes patients, no form of sugar or sweetener is needed as it can be made and eaten alone without sugar and still taste nice. Popcorns are low-calorie snacks and contain fiber and other nutrients that are diabetes-friendly. It is best to readily prepare your own popcorn since most popcorns contain unhealthy fats, sugar, and other unhealthy ingredients.
Chia Seed Pudding
This pudding is made from milk-soaked chia seeds. The combination is then mixed until a pudding is achieved. Naturally, chia seeds are nutritious and healthy seeds for general health and contain fiber, protein, and omega 3 fatty acids that help stabilize blood sugar levels in the body. In addition, chia seeds have the ability to absorb water to a particular level. This is responsible for its ability to slow down digestion and release sugar into the blood. Eating chia seeds also help reduce triglycerides, thereby protecting the heart and preventing you from developing heart-related illnesses.
Black Bean Salad
In order to make black bean salad, cook black beans with vegetables like onions and pepper. Black beans are recognized to be packed with fiber and protein, two nutrients that are effective in the regulation and control of blood sugar. Eating them helps reduce insulin levels after food. Diabetes patients who ate black beans salad experienced about 33% reduced insulin levels within 5 five hours of eating. Asides from being a diabetes-friendly snack, it is also a heart-friendly snack.
Celery Sticks and Peanut Butter
In order to better enjoy celery sticks, try dipping them into peanut butter. This is not only tasty but is also healthy, especially for people who are diabetic. Celery sticks contain low calories. This means as much as you eat it, you will not gain unnecessary weight, which is one of the best practices for preventing and managing type 2 diabetes. Including more fiber and protein fruits in the combination (celery sticks and peanut butter) would yield even more amazing results.
Egg muffins are made from baked eggs mixed with vegetables. It is not just a tasty snack. It is also a quick and healthy snack, especially for people with diabetes. The most important thing about egg muffins is the protein content in the eggs, which is known to stabilize blood sugar. You can eat egg muffins with sauces or raw sprinkled onions.
Most beef sticks contain 28 grams of protein per ounce and have low calories. Eating the beef of a grass-fed cow provides higher nutrients than beef from grain-fed cows. The former contains higher omega 3 fatty acids. It is also important to note that certain portions of beef may be extremely high in sodium, which can pose a high blood pressure risk for you. In other words, consume beef sticks, but with caution, in order to prevent high blood pressure and its complications.
Chickpeas are healthy legumes. They are packed with high amounts of protein and fiber. Consuming chickpeas help reduce and slow down diabetes progression and lower high blood sugar levels. Studies found that adults who consumed chickpeas regularly for six weeks experienced lowered blood sugar. The best way to make a snack out of chickpeas is by roasting them.
In conclusion, there are varieties of healthy, diabetes-friendly snacks to choose from. The best ones are the ones that are highly rich in fiber and protein. The majority of these snacks are easy and fast to make and are above all healthy and nutritious.