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Easy Diabetic Meals \u0026 Recipes That Wont Raise Blood Sugar!Healthy diabetic snack options -
While almonds and other nuts are high in fat, a study from Nutrition Research indicated that eating more than one to two servings of nuts per week may not promote weight gain when one consumes a balanced diet. Some nuts, such as almonds, have also been found to improve gut health , promote weight loss and lower the risk of heart disease, cancer and death related to these conditions, per a review published in Nutrients.
Choose unsalted and unflavored nuts to minimize the amount of added salt and sugar. You can also buy nuts in bulk to make a DIY trail mix.
Not a fan of eating whole nuts? Consider pairing nut butter with celery sticks, baby carrots or apple slices to make a filling snack.
According to the USDA , 1 tablespoon of peanut butter offers almost 4 grams of protein, 8 grams of fat and nearly 1 gram of fiber. Make sure you read the nutrition labels and choose an option with no added sugar and low sodium.
Like nuts, sunflower seeds are also rich in protein, fat and fiber, offering 3 grams of protein, 7 grams of fat and about 2 grams of fiber for every ounce of in-shell unsalted sunflower seeds, per the USDA.
Sunflower seeds have been shown to help reduce glucose levels in people with type 2 diabetes, suggests research in Cureus. When combined with carbs, the protein and fat in sunflower seeds may slow digestion, stymieing the release of glucose into the bloodstream. Antioxidants found in sunflower seeds, including chlorogenic acid and caffeic acid, may also have the blood-sugar-lowering effect, though more research is needed.
Edamame is one of the nutritious snacks for people with diabetes. Like animal-based protein, these baby soybeans are a complete and easily absorbed protein, per a article in the Journal of Agriculture and Food Research , making them a great plant-based protein option.
According to the USDA , 1 cup grams of shelled and unsalted edamame provides 18 grams of protein and 12 grams of fat. Despite containing 14 grams of carbs, shelled edamame also pack 8 grams of fiber. They are also easy to prepare: buy them frozen and microwave them for 1 to 2 minutes or boil them until warmed.
Another excellent between-meal snack option is eating hard-boiled eggs. One egg provides 6 grams of protein and 5 grams of fat. Eggs have about half a gram of carbohydrates, so they have little effect on blood sugar levels. In fact, a study in Clinical Nutrition found that eating an egg as a bedtime snack helped lower fasting glucose and improved markers of insulin sensitivity compared to a yogurt snack, which was high in carbohydrates.
Also, eggs are nutrient-dense, so eating one egg daily may not pose any health risk, including for those with diabetes, per a article published in The American Journal of Clinical Nutrition. You can enjoy eggs poached, boiled or scrambled too. Pair the cooked egg with a couple of whole-grain crackers or some sliced veggies for added fiber to feel fuller and manage blood sugar.
Craving something sweet? Consider Greek yogurt. Greek yogurt is packed with nutrients and provides many health benefits , like supporting muscle and bone health. Plus, one 7-ounce container of plain, low-fat Greek yogurt contains 20 grams of protein and 8 grams of carbs.
That's double the amount of protein and half of the carbs of regular yogurt. You may or may not need a bedtime snack, depending on your health goals.
Nevertheless, these are other ways you can manage your blood sugar levels. The Diabetes Plate Method means filling half your plate or bowl with nonstarchy vegetables, one-quarter with lean proteins, and the remaining quarter with carb-containing foods. This way of structuring your meals can help you incorporate more vegetables and keep your carb intake in check.
Check out our Diabetes-Friendly Easy Plate Method Dinners for meal ideas. Exercising regularly also helps stabilize your blood sugar levels. Your body may also become more sensitive to insulin, explains the CDC , meaning you may only need smaller amounts of the hormone to decrease blood sugar levels.
The American Diabetes Association recommends aiming for at least minutes of moderate-intensity physical activity every week, with at least two days of the week involving exercises that focus on building and maintaining muscles. Instead of focusing on the number on the scale, reducing your visceral fat and maintaining a healthy weight may also lower your risk of other health problems.
Adopting healthy eating strategies and incorporating exercise routines may help. Whether you need between-meal snacks will depend on several factors, including how well your blood sugar level is managed, whether you are on insulin, whether you have other health conditions, your hunger level and more.
Finding the balance that fits your health goals and lifestyle is key to managing your diabetes. Talk to your primary care provider, registered dietitian or certified diabetes educator to develop a customized meal plan that considers the timing of your meals and snacks.
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Special Diets Diabetes. By Novella Lui is a registered dietitian and a nutrition and health writer. Novella Lui, RD, M. The amount of carbohydrate in your snack is very important since carbohydrate-rich foods make the biggest difference to blood glucose levels.
Smaller snacks should have about 15 grams of carbohydrate. This is the amount found in one slice of bread or one small apple. Carbohydrates are also found in sugary sweets like pastries, chocolate bars and candy. Because they are not very nutritious, they should be chosen less often, if at all.
Your eating plan may include a snack in the morning or the mid-afternoon. Here are some delicious options. These snacks can be left in your briefcase, knapsack, car or your desk drawer. They will come in handy when you have a very busy day and need to grab a quick snack.
Need some more snack ideas? See Diabetes Menu Plan for Prevention and Management or Healthy snack ideas for people with type 2 diabetes - Large Snacks. Sugar-free foods can still contain carbohydrates that have to be counted as part of your diet.
They may also be high in fat, sodium or calories, so it is important to understand food labels. Sweet-tasting sugar-free snacks might also have sugar alcohols. Eating too much sugar alcohol can cause an upset stomach, bloating and diarrhea in some people.
Snacks are a good way to keep blood glucose levels in control between meals. And, you can mix it up! Any of the snacks listed above can be used at other times of the day.
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