10 Snacks to Help You be Healthy with Diabetes
February 23, 2017
October 26, 2015
Snacks are an important part of being healthy with diabetes. Learn which are best at helping you stabilize your blood sugar and prevent overeating.
Eat Small, Eat Often
Most people with diabetes get the best control over their appetite by eating small meals and snacks spaced every 3-5 hours throughout the day--starting soon after they get up until just before going to bed. A bedtime snack is usually recommended because it stabilizes blood sugar overnight and, in many cases, can actually make the morning blood sugar lower.
Whole Grains and Raw Vegetables
The most satisfying snacks contain carbohydrate and protein. They are more filling and digest slowly for better blood sugar control. Look for whole grain versions of your favorite snacks, including food items with fiber, to help you feel full longer and stabilize blood sugar. Adding raw vegetables to any snack helps add volume which fills you up and gives you some extra nutrition.
Snack Guidelines for Men and Women
Women: Limit snacks to about 15 grams of carbohydrate and 150 calories. Men: 15-30 grams of carbohydrate and 200 calories.
The following 10 snack ideas contain about 15 grams of carbohydrate and are less than 200 calories. Each snack idea also contains some protein for stay power:
- 1 cup of melon (or ½ cup of “lite” canned fruit) and ¼ cup of cottage cheese.
- ⅓ cup of hummus and raw vegetables.
- Small serving of fruit and 15 nuts (almonds/walnuts/pecans).
- ½ whole grain English muffin with 1 tablespoon of tomato sauce and 1 ounce low fat cheese; heat to melt the cheese.
- 3 cups of low fat popcorn and 15 nuts (almonds/walnuts/pecans).
- Small apple or banana with 1 tablespoon of peanut butter.
- Plain Greek yogurt (6 oz.) with ¼ cup of blueberries and a few drops of vanilla extract – add a pack of sweetener if needed.
- Graham cracker (1 sheet) and 1 tablespoon of peanut butter.
- Low fat cheese (1 oz.) and 4-6 whole grain crackers.
- Half a turkey sandwich on whole grain bread with lettuce, tomato, and mustard.
Plan Ahead to Stay on Track
By planning healthy snacks as part of your daily meal plan, you can reduce mindless eating. Whenever possible, pack your snack from home. This helps avoid the temptation of the office food stash, vending machines, and the local convenience store.