Snacking often gets a bad rep, but if you are managing type 2 diabetes,
including healthy snacks in your diet can be a great way to keep your blood sugar
levels balanced and energy levels up. Hi viewers and welcome back to Bestie!
Choosing healthy snacks can be difficult when you have diabetes. The key is to pick snacks that are
high in fibre, protein and healthy fats, all while keeping your blood sugar in mind. In
today’s video, we will tell you the best snacks for diabetics. From almonds, popcorn, organic
beet chips, egg muffins to black olives and more, watch till the end to learn about all of them.
Simple Guacamole: Simple...but filling, this guacamole can be savored with crunchy cucumber
slices to keep carbs in check. Plus, the polyunsaturated fatty acids found in avocados
are known to improve insulin making it easier for the body to regulate blood sugar levels.
Just peel and chop avocados, then place in a small bowl.
Sprinkle with lemon juice. Add salsa and salt. Now mash coarsely with a fork and refrigerate.
What’s your favourite snack to go with guacamole? Is it raw vegetables? Nachos?
Or something else? Tell us quickly down below in the comments section!
Sugar-Free Hot Cocoa Made With Dark Chocolate:
Sip a warm cup of sugar-free hot cocoa to beat the munchies. One cup of fat-free milk blended with
one envelope of sugar-free cocoa mix scratches that chocolate craving. It also gives you about
400 milligrams of calcium, nearly 30 percent of your daily value of this bone-building mineral.
Look for a sugar-free dark-chocolate cocoa mix because dark chocolate offers
more benefits than the milk chocolate or white variety.
Popcorn: Popcorn is the king of comfort food. But did you know that it's a whole grain, too?
Whole grains contain satiating fiber, which can support healthy weight goals. This high-fiber,
crunchy snack tantalizes the taste buds.
But be mindful of what you put on top. Select a low-fat variety of popcorn
that can be microwaved or air-popped for just 6 g of carbs and 31 calories per cup.
Edamame: Cooked edamame provides roughly 17g protein and 8g fiber in one cup. This
is why it’s considered a powerful snack for keeping hunger levels in check.
This diabetes-friendly munchie is available fresh or frozen, so it’s super easy to make.
Plus, the bioactive compounds in these beans are also known to protect heart
health in multiple ways such as lowering cholesterol and reducing blood pressure.
Mini Babybel Cheese: For an on-the-go snack that
will fill you up without impacting blood sugar levels, try Mini Babybel Cheese.
This fun snack is 100% real cheese and a good source of calcium and protein.
Since it contains 0 grams of carbohydrates, you know your blood sugar levels will stay
within a healthy range even after your snack. Pair it with a handful of raw,
non-starchy vegetables such as sliced red, yellow, or orange peppers, baby tomatoes or
sliced cucumbers. This will add volume, vitamins, and minerals without extra carbs or calories.
Oatmeal With Berries: Who says oatmeal is just for breakfast? A study found that eating
it for just two days helped diabetics get their blood sugar back on target.
One ½ cup of plain, cooked oatmeal contains 77 calories,
3 grams protein and 14 grams of carbohydrates. Quick-cook oats are high on the glycemic index
while steel-cut ones are a better choice for people with diabetes.
Top your bowl with ¼ cup of your favorite berries — such as blueberries, strawberries,
or raspberries — as well as a ½ oz of almonds. This will fill you
up and keep blood sugar levels stable for under 200 calories.
Spicy Pumpkin Seeds: With 7 grams of protein per ounce, pumpkin seeds can help squash hunger in
minutes. These seeds are also a great alternative if you have a nut allergy. Studies suggest that
this festive snack can slow down the absorption of carbs in the gut keeping blood sugar balanced.
Consider adding plain, shelled varieties to other dishes such as salads and baked
goods. They’re also high in magnesium, a mineral known to protect heart health.
Rhythm Organic Beet Chips: These beets have all the spectacular crunch of potato chips,
and they include far more beneficial nutrients. These simple, conveniently
packaged beet chips are ready to snack on. Just reach into the bag to start crunching.
The beets have been dried, so they won’t make your fingers all red, but they still have all
the good stuff like fiber and iron. The snacks are USDA organic and non-GMO Project Verified,
and they are healthy enough to snack on any time, or even all day long.
Celery sticks with hummus: Celery is a low-calorie, high-fiber food that also provides
vitamins and minerals. Pair it with hummus to add a source of protein. For best results,
avoid highly processed hummus, and make it at home by blending chickpeas, tahini, and lemon.
Chia seed pudding: Chia seeds are a great superfood. They are rich in protein,
omega-3 fatty acids and fibre. They can prove extremely effective in managing blood
sugar and are remarkably easy to add to your diet.
To prepare chia seed pudding, take 3 tbsps of chia seeds and mix with 1 cup of almond milk.
You can pick the milk of your choice. Although this step is optional,
you can add 1 tsp of honey and mix well to sweeten it. Leave the
mixture in the fridge overnight and top it with fruit before you eat it.
Egg muffins: Eggs are one of the best sources of protein,
and are very fulfilling as well. This makes them diabetes friendly. Mix and bake them
with vegetables or the meat of your choice and you have got yourself a delicious snack.
To prepare, preheat the oven to 350 Fahrenheit, spray oil over the muffin tray. Take 5 eggs,
chopped onions, pepper, salt, and a half cup of cheddar cheese and whisk . Divide
the mixture into the muffin tray and bake it in the oven for at least 20 minutes.
Eggs are beneficial for your body in more ways than one. To know what we are talking about,
watch this video titled “This Happens To Your Body When You Eat Eggs”
Now back to healthy snacks if you are a diabetic.
No-bake energy balls with cinnamon:
Made from high-fiber oatmeal, peanut butter, crushed walnuts, and banana, these bars have
about 12 grams of carbs and 4 grams of protein per ball. They have no added sugar. Walnuts are
another great source of healthy omega-3 fats that help reduce inflammation and protect the heart.
Combine 2 cups rolled oats, 1 cup peanut butter, 1 cup crushed walnuts, and 1 tablespoon honey in the
bowl of a stand mixer. Beat until well combined, adding more honey if the mixture is not holding
together. Using a cookie scoop, form 20–24 balls and place them on a cookie sheet.
Dust with cinnamon powder. Refrigerate for 30–60 minutes or until firm.
Unsweetened Greek yogurt with berries: Greek yogurt provides gut-healthy probiotics and a
good amount of protein. A single-serving contains 14 grams of protein and only 6 grams of carbs.
Be sure to buy unsweetened yogurt since some flavored ones contain
as much as 20 grams of added sugar per serving. It’s best to skip the
brands with artificial sweeteners as well. Sweeten yogurt with a handful of berries,
which also provide filling fiber and inflammation-fighting antioxidants.
Black olives: If you love savory foods but want to steer clear of junk, try a single-serving pack
of olives. While olives are often criticized for their high sodium content, the high fat content of
these fruits comes from monounsaturated fat, a powerhouse of the Mediterranean
diet. Because they’re already pre-packed, you can easily watch your portion size.
Fresh, Low fat Mozzarella and Juicy Tomatoes:
Fresh mozzarella and tomato is another good choice of snack for diabetics. When it comes to cheese,
it is recommended to eat reduced-fat or regular cheese in small amounts. One oz of fresh
mozzarella supplies 6 grams protein and 6 grams fat. One cup of grape tomatoes has 8 g of carbs.
Skip the dressing and opt for a drizzle of heart-healthy olive oil or balsamic
vinegar and a dash of salt and pepper for flavor. In total, this snack is about 130 calories.
Almonds: Research suggests that a handful of almonds just might keep blood sugar stable.
Thanks to the naturally present fiber, protein and healthy fats. With a perfect crunch, this
shelf-stable snack is ready whenever and wherever you are. Getting bored of plain
varieties? Explore your spice rack and splash on some exciting seasonings to create Spicy Almonds.
Cantaloupe and Creamy Cottage Cheese: Low-fat and low-sodium cottage cheese enhances the natural
sweetness of cantaloupe. Top 1 cup of cut-up melon with ¼ cup of low-fat cottage cheese.
The melon is an excellent source of vitamins A and C. Plus,
the low-fat cottage cheese adds 7 g of protein to the snack and supplies
a good source of calcium. Add a sprig of mint to add a punch of color and flavor.
A small apple with peanut butter: Yes, this childhood favorite is diabetes-approved.
Apples are high in fiber with the skin on, low in calories, and rich in flavonoids that
may be protective against diabetes. Peanut butter offers some protein and healthy fat,
but cap your serving to one tablespoon if you’re aiming for a lower-calorie snack.
While these are some great snack ideas, it’s equally important to eat the right
food all the time if you’re a diabetic. Get to know what foods we’re talking about by:
Finding out foods diabetics should be eating
Or
Learning about fruits you should be eating and ones you shouldn’t If you are diabetic
These 2 videos will definitely help expand your meal options if you’re
diabetic. Do you prefer healthy or unhealthy snacks? Let us know in the comments below!