Diabetes is a chronic condition where the body can’t control the amount of sugar in the blood and affects over 400 million people worldwide. It has a bad rep for causing blindness, kidney failure, heart attack, stroke, and lower limb amputations.
Studies show that the amount and type of carbs you eat can affect your blood sugar levels. Depending on your insulin sensitivity the more carbs you eat the more you put yourself at risk of worsening your blood sugar control.
Eating healthy snacks that won’t spike your blood sugar is key. Today we’ll look at 5 Healthy and Tasty Snacks If You Are A Diabetic
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Hard-Boiled Eggs
Start your day with hard-boiled eggs. If you have diabetes hard-boiled eggs can be a great addition to your diet. They have a nutrient-dense composition with reasonable amounts of vitamins A, B5, B12, phosphorus, and selenium. 1
00g of hard-boiled eggs will give you almost 13g of protein which is higher than most other meal options. Studies show that increasing dietary protein intake helps diabetics reduce their blood glucose levels substantially.
An egg breakfast compared to a cereal breakfast reduces the postprandial glycemic response which is the glucose concentration in your bloodstream 4 hours after eating a meal. Similar results were seen when comparing egg breakfasts to bagel breakfasts, with individuals feeling hungrier and less satisfied 3 hours post-meal.
Yogurt with Berries
Yogurt with berries is sweet and one of the best food options for diabetics. Berries are low in calories, carbs, and fat, high in fiber and polyphenols, and have essential micronutrients like Vitamin C, E, and folic acid.
Research shows that including berries in your diet can improve postprandial glycemic responses. Eating blueberries can keep your blood sugar from spiking by modulating your gut hormones which play a big role in the metabolic response to food intake. They can even induce satiety which is key for diabetics.
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Almonds
Grab a handful of almonds on the go. Almonds are an excellent and convenient snack that’s also very nutritious. Their nutrient-dense composition adds fiber, calcium, magnesium, phosphorus, manganese, protein, and potassium to your diet without increasing blood sugar levels.
Almonds also have monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids which are healthy fats. Several studies show that eating almonds can help manage diabetes.
One study showed that when almonds made up 20% of an individual’s total daily calories for 24 weeks their glycemic response improved.
Studies also show that almond supplementation reduces HbA1c levels which is a marker that tracks the amount of glucose in your blood stream.
Veggie-Hummus Combo
Veggies are a tasty snack when dipped in hummus. Hummus, a Middle Eastern dip made from mashed or cooked chickpeas is a good source of dietary fiber, essential vitamins, and minerals.
Many studies have shown that chickpeas reduce the risk of diabetes and heart disease. Chickpeas are low on the glycemic index meaning the relative rise in blood glucose levels after consumption.
They are low on the glycemic index because of their high fiber content which delays carbohydrate absorption by the body and prevents sudden spikes in blood sugar levels.
Hummus has a better glycemic response than chickpeas because of its high content of healthy fats especially monounsaturated and polyunsaturated fats (MUFA and PUFA).
Turkey Roll-Ups
Try turkey roll-ups. This is so easy to make—create a breadless sandwich by wrapping low-sodium turkey breast slices with a low-carb alternative. This high protein and low carb option is good for diabetics.
Protein plays a big role in weight management and while eating a protein-rich diet may not necessarily lead to weight loss, studies have shown that increasing protein intake can speed up fat loss and help you build lean muscle.
For type 2 diabetics, protein intake has been shown to lead to moderate weight loss, improve insulin resistance, and reduce glycemic response.
Protein-rich turkey also makes you feel full by affecting satiety hormones and reduces random hunger pangs throughout the day and the possibility of food-induced blood sugar spikes.
Enjoy diabetes management with these snacks that control blood sugar and give you nutrients without sacrificing taste and fullness. Add these to your daily routine.
