For someone with diabetes, in particular type 2 diabetes, it is essential to always have snacks prepared to keep glucose levels steady, preventing hypoglycemia (low blood sugar). It is valuable to consume food that is nutrient-rich, like fruits and vegetables, to make you full without causing a spike in blood sugar. Not only is being mindful of what you consume important, diabetics should also make sure to drink lots of water to help manage their blood sugar levels. Read on to learn about 8 foods that can help manage diabetes!
1. Still or sparkling water
Hydration is a key component of managing blood sugar levels. Drinking water helps to reduce glucose levels by diluting the amount of sugar in the bloodstream. Quench your thirst and stabilize your glucose with an ice cold glass of water or pour yourself a refreshing glass of sparkling water. Make drinking water more fun with a zero calorie flavored sparkling water or flavor it yourself with a lemon slice and some fresh berries!
2. Hard-boiled eggs
Hard-boiled eggs are a great snack for diabetics. This snack reigns above most due to its high contents of protein which are great for providing energy and keeping you full. For diabetics, protein is an important part of their diet as it prevents blood sugar levels from rising too high. Try having a hard-boiled egg topped with some fresh-cracked pepper or even some guacamole.
3. Apple slices and peanut butter
Apple slices and peanut butter are not only the perfect combination flavor wise, but also nutrition wise. Apples are rich in nutrients like vitamin B and vitamin C while peanut butter is high in protein as well as vitamin E and magnesium, which are known aids for diabetics. Both apples and peanut butter are great sources of fiber as well. Peanut butter can be paired with many other fruits and vegetables for similar health benefits such as bananas, pears, strawberries, and celery—experiment to find your favorite combination!
4. Tuna salad
Tuna salad is a combination of mayonnaise and other ingredients such as mustard, celery, peppers, and onion. Tuna is high in protein and low in carbs, making it a perfect snack for diabetics. Tuna also contains high contents of omega-3 fatty acids which helps to manage diabetes by lowering inflammation and improving glucose level control.
Popcorn is a great alternative to traditional snack foods like chips or candy. Be conscious of what kind of popcorn you are having, though. Air-popped popcorn is much healthier than microwave popcorn due to the latter option being high in salt and fat. Try popping your own popcorn at home in an air-popper for an easy low-calorie and high fiber treat.
6. Trail mix
Try making trail mix by combining a variety of nuts, dried fruits, and seeds. Nuts and seeds are high in protein, fats, and fiber that each promote blood sugar control due to their filling tendencies and reduction of blood sugar and insulin levels. It’s important to not go overboard eating too much trail mix as it is high calorie and dried fruits contain quite a bit of sugar—having a handful at a time is more than enough to curb your hunger and keep your glucose levels in check.
7. Chia seed pudding
Chia seed pudding is an easy snack that is prepared by soaking chia seeds in milk—a healthy alternative to regular dairy milk is coconut milk—and letting it sit until the consistency becomes similar to a pudding. Chia seeds are a phenomenal source of nutrients and most of them help in stabilizing blood sugar. This includes protein, fiber, and omega-3 fatty acids. As mentioned, hydration is very important for diabetics, and chia seeds absorb significant amounts of water making them even better for those with diabetes as it can help slow down the process of digestion and the release of sugar into the bloodstream.
8. Yogurt and berries
The combination of yogurt and berries makes for a delicious snack that is low calorie and nutrient rich. The antioxidants and fiber in berries help to reduce inflammation, prevent damage of the pancreas, slow digestion, and stabilize glucose levels. Yogurt also has the ability to help manage glucose levels due to the probiotics and proteins in it that help with the metabolization of foods containing sugar.