Spread the love

    

These eight delicious snacks for diabetics will not only satisfy your cravings but also help keep your blood sugar stable!

Making smart food choices, especially when it comes to snacking, is an important part of managing diabetes well. The best snacks for diabetics keep blood sugar levels stable, give you more energy, and give you important nutrients.

The Best Snacks for People with Diabetes

1. Roll-Ups with Turkey and Avocado

Serves 2:

• Four slices of deli-style turkey breast with low sodium (about 3 ounces total)
• One ripe avocado
• 1 cup of fresh baby spinach that has been washed and dried
• Cut one medium carrot into thin matchsticks.
• 2 teaspoons of fresh lemon juice
• Freshly ground black pepper, to taste
• Optional toothpicks to hold the roll-ups together

How to

1. Cut the avocado into thin, even slices. To keep them from turning brown and to make them brighter, toss them lightly in lemon juice.
2. Put the turkey slices on a clean cutting board. Put a small layer of spinach leaves on top of each slice, leaving a small space at the top edge so that you can roll them up easily.
3. Put a few carrot matchsticks and two or three slices of avocado on the bottom third of each turkey slice.
4. Add black pepper.
5. Start at the bottom and roll it up tightly. If you need to, use a toothpick to hold it together.

Eating them fresh is the best way to enjoy the crunchy texture of the vegetables.

Pro Tip: For more flavor, use smoked turkey breast. For a change, use slices of roasted chicken breast instead.

Why It Works:

Avocados are high in healthy monounsaturated fats and fiber, which help keep blood sugar levels steady by slowing down how quickly sugar enters the bloodstream.

The turkey breast is a good source of lean protein, which is good for your muscles and helps you feel full, which keeps your blood sugar levels stable. The spinach adds more fiber and nutrients.

Key Benefits: Keeps blood sugar levels stable, makes you feel full, and is good for your heart.

2. Parfait with Greek Yogurt

Ingredients (for one serving)

• 1 cup of Greek yogurt with no sugar (2% fat is best for creaminess)
• ½ cup of fresh berries, like blueberries, strawberries, or raspberries
• 2 tablespoons of chia seeds
• ¼ teaspoon of cinnamon (optional)

Directions

1. Put half of the yogurt in a bowl or glass. Put in half of the berries and half of the chia seeds.
2. Put in the rest of the yogurt, berries, and chia.
3. For a warm, fragrant finish, add cinnamon on top.

If you want a thicker, pudding-like texture, cover and chill for 15 minutes. This will make the chia seeds soak up some of the moisture.

Tip: Add 1 tablespoon of unsweetened granola for crunch, but make sure it has less sugar.

Why It Works:

Greek yogurt is a great source of protein and probiotics, which can help your gut health and maybe make your body more sensitive to insulin. The fresh berries are low in sugar and high in antioxidants, which makes them great for keeping blood sugar levels stable.

Chia seeds have a lot of fiber and omega-3 fatty acids, which help keep blood sugar levels stable.

Key Benefits: Aids digestion, boosts insulin sensitivity, and gives you fiber.

3. Chickpeas that have been roasted

Ingredients (for 2–3 people)

• 1 (15-ounce) can of chickpeas, drained and rinsed
• 1 tablespoon of olive oil
• ½ tsp of ground cumin
• ½ teaspoon of paprika
• ¼ tsp of garlic powder
• Sea salt, to taste

How to Do It

1. Put chickpeas on a clean kitchen towel and pat them dry. Taking out moisture makes things crisp.
2. Put the food in a bowl and drizzle it with olive oil. Then add cumin, paprika, garlic powder, and salt. Toss until everything is evenly covered.

3. Put on a baking sheet in a single layer. Roast for 25 to 30 minutes at 400°F (200°C), shaking the pan halfway through to make sure the food cooks evenly.
4. Wait 10 minutes for it to cool. As they cool, chickpeas will get even crispier.

Tip: Before roasting, add a pinch of cayenne pepper for a spicy kick.

Why It Works:

Chickpeas are high in fiber and protein, which slow down the digestion of carbohydrates and help keep blood sugar levels steady. The healthy fats in olive oil fill you up, so this snack is both satisfying and good for your blood sugar.

High in fiber and protein, helps digestion, and keeps blood sugar levels stable.

4. Apple slices with almond butter

Ingredients (for one person)

• one medium apple (Granny Smith for tartness or Honeycrisp for sweetness)
• 2 tablespoons of almond butter without any added sugar
• ¼ tsp of cinnamon (optional)

How to do it

1. Cut the apple into 8 to 10 thin wedges.
2. Put almond butter on each piece.
3. For a warm, dessert-like finish, sprinkle cinnamon on top.

Tip: For more crunch, add unsweetened shredded coconut or crushed walnuts on top.

Why It Helps:

Almond butter has healthy fats and protein, while apples have fiber and natural sugars that are slowly released into the blood. They work together to keep blood sugar from rising too quickly and to keep energy levels up.

Main Benefits: It has fiber, protein, and healthy fats, which help keep energy levels stable.

5. Hummus and Veggie Sticks

Ingredients (for 2 servings)

• 1 medium cucumber, cut into strips
• Two medium carrots, peeled and cut into sticks
• Cut two stalks of celery into sticks.
• ½ cup of hummus

How to do it

1. Cut all the vegetables into pieces that are about the same length so they look good.
2. Put the food on a plate with a small bowl of hummus in the middle.

Add strips of bell pepper, cherry tomatoes, or even lightly steamed broccoli florets to make it a colorful platter.

Why It Works:

Cucumbers, carrots, and celery are all high in fiber and low in carbs, which makes them a great choice for keeping blood sugar levels stable. Chickpeas are used to make hummus, which is a tasty snack that is good for your blood sugar and has fiber and healthy fats.

Important Benefits: It has a lot of fiber, not a lot of carbs, and it helps digestion.

6. Flaxseeds and cottage cheese

Ingredients (for one serving)

• ½ cup of cottage cheese, either low-fat or full-fat, depending on what you like
• 1 tablespoon of ground flaxseeds (freshly ground is best)
• ¼ cup of fresh or thawed frozen peach slices (or berries)

How to do it

1. Put flaxseeds and cottage cheese in a bowl.
2. Add slices of peach for a natural sweetness.
3. Enjoy as a snack with a lot of protein and creaminess.

Tip: If you like a little sweetness, drizzle 1/2 teaspoon of raw honey on top. The fiber and protein balance will keep your blood sugar from going up too much.

Why It Works:

Cottage cheese is a good source of calcium and protein. Flaxseeds add omega-3 fatty acids, which may help lower inflammation, and fiber, which helps keep blood sugar levels steady.

This snack is balanced because the peaches are naturally sweet and low in sugar.

Key Benefits: High in protein, good for your heart, and helps keep your blood sugar levels stable.

7. Muffins with eggs

Ingredients (Makes 6 Muffins)

• Four big eggs
• ¼ cup of milk (optional, for fluffiness)
• ¼ cup of chopped spinach
• ¼ cup of chopped bell peppers
• 1 tablespoon of olive oil
• To taste, add salt and pepper.

How to do it

1. Set the oven to 350°F (175°C). Use olive oil or cooking spray to lightly grease a muffin tin.
2. In a bowl, whisk together the eggs, milk, salt, and pepper. Add spinach and bell peppers and mix.
3. Fill the muffin cups about three-quarters full.
4. Bake for 18 to 20 minutes, or until the tops are lightly golden and the eggs are set.
5. Let it cool a little before taking it out. Keep in the fridge for up to three days.

To add more flavor and protein, sprinkle some shredded cheese or cooked turkey bacon on top.

Why It Works:

Eggs are a great source of protein, which keeps you full and keeps your blood sugar from rising. The spinach and bell peppers add fiber and antioxidants to the dish. These muffins have a good mix of protein, healthy fats, and fiber, which help keep blood sugar levels stable.

High in protein, fiber, and healthy fats, which are good for your muscles.

8. Mousse with chocolate and avocado

Ingredients (Makes 2)

• 1 avocado that is ripe
• 2 tablespoons of cocoa powder without sugar
• 1 teaspoon of vanilla extract
• 1 tablespoon of honey or stevia to taste
• A pinch of sea salt

Directions

1. Put the avocado flesh in a food processor or blender. Add cocoa powder, vanilla, a sweetener, and salt.
2. Blend until the mixture is smooth, scraping the sides as needed.
3. Put the food in serving dishes and chill it for 30 minutes.
4. If you want, you can add some berries or chopped nuts on top.

Tip: To make it taste better, add 1 tablespoon of coconut cream or Greek yogurt before mixing.

Why It Works:

Avocados have healthy fats and fiber that slow down how quickly sugar gets into the blood. Unsweetened cocoa powder has a lot of antioxidants and may help make insulin more sensitive. The honey or stevia, which is optional, adds sweetness without raising blood sugar levels.

Key Benefits: High in healthy fats and antioxidants, it helps insulin sensitivity.

How to Snack When You Have Diabetes

• Watch the sizes of your portions: Even snacks that are good for diabetics should be controlled.
• Mix Macronutrients: To keep your blood sugar levels stable, eat protein with healthy fats and fiber.
• Plan Ahead: Have snacks that are ready to eat on hand so you don’t make bad choices.

These diabetic snacks are not only healthy, but they also taste great and are easy to fit into your daily routine. They will greatly improve your health and well-being.

Spread the love