In another study, 20 adults with diabetes who consumed 60 grams of almonds daily for four weeks experienced a 9% reduction in their blood sugar levels. You’re likely to be faced with what seems like an endless list of new tasks. Trusted Source): Almonds: 2.6 grams Brazil nuts: 1.4 grams Cashews: 7.7 grams Hazelnuts: 2 grams Macadamia: 1.5 grams Pecans: 1.2 grams Pistachios: 5 grams Walnuts: 2 … If you need something sweet to eat go for melons there are many types of melon such as watermelon, cantaloupe, muskmelon, honeydew, casaba, Pepino etc. Additionally, eating chia seeds has been shown to help lower triglyceride levels, which can be good for heart health. Everyone’s body reacts to food differently, so it’s best to work with your doctor or dietician to find the foods that work for you. “Cracker sandwiches” are a popular snack, and you can make them on your own by topping a few whole-grain crackers with cheese slices. Here's everything you need to know. Diabetes can affect your immune response, making you more susceptible to infections. They also had decreased levels of insulin, a hormone that may worsen diabetes if levels are consistently high (16). The 21 Best Snack Ideas If You Have Diabetes 1. Melons are wonderful fruit for diabetes patient and also help in heart diseases by reducing cholesterol. 3. In one study, men who ate 25 grams of cottage cheese with 50 grams of sugar had 38% lower blood sugar afterward, compared to those who consumed sugar alone (40). It’s also important to snack on nutrient-dense foods that promote overall health. Additionally, hummus provides lots of protein, with 3 grams per tablespoon (15 grams). © 2005 - 2019 WebMD LLC. You can simply mix them together, or layer them on top of each other to make a parfait. Apple slices and peanut butter Next on our list of snacks for diabetics is something virtually anyone can enjoy. In addition, popcorn provides 1 gram of fiber per 1-cup (8-gram) serving, which is another property that makes it a diabetes-friendly food (49). A half cup of low-sugar, low-fat ice cream, 12. © 2005-2021 Healthline Media a Red Ventures Company. Furthermore, celery contains antioxidants called flavones, which have been studied for their role in lowering blood sugar levels (69). Egg muffins are made by mixing eggs with vegetables and then baking them in a muffin tin. Both apples and peanut butter are also very high in fiber. A 1-ounce (28-gram) serving of trail mix provides almost 4 grams of protein, which makes it a filling snack that may promote blood sugar control in people with diabetes (57, 63). To avoid these ingredients, always choose crackers made with 100% whole grains. One piece of dark chocolate, eaten slowly, 25. Bedtime Snacks Can Add Weight, Not Good for Diabetics Snacking at night can lead to weight gain because we don’t always choose carefully when we have the post-dinner munchies. In general, you should get 45 to 60 grams of carbs with each meal and 15 to 20 grams for each snack. Additionally, it is very high in calories, so you should avoid eating too much trail mix at once. You can make tuna salad even healthier and higher in protein by mixing it with cottage cheese or yogurt, rather than mayonnaise. If you think you may have a medical emergency, call your doctor or dial 911 immediately. What’s more, almonds have been shown to benefit heart health by reducing cholesterol levels and may also promote weight management, both of which are major factors in preventing and treating type 2 diabetes (16, 17, 18, 19). How Cinnamon Lowers Blood Sugar and Fights Diabetes, 12 Simple Tips to Prevent Blood Sugar Spikes, A Beginner’s Guide to the Low Glycemic Diet, How Artificial Sweeteners Affect Blood Sugar and Insulin, Insulin and Insulin Resistance — The Ultimate Guide. The blood sugar-lowering effects of cottage cheese are often attributed to its high protein content (41, 42, 43). Almonds, walnuts, and peanuts contain plenty of vitamins, minerals, and healthful fats. Metformin and Pregnancy: Is This Drug Safe. Turkey roll-ups are a great snack option for people with diabetes due to their low carb and high protein contents. But Katie stuck with her recovery. And I stuck with her. To make a turkey roll-up, simply spread a tablespoon (about 10 grams) of cream cheese onto a slice of turkey and wrap it around sliced veggies, such as cucumbers or bell peppers. In fact, some animal studies have shown that edamame may help lower blood sugar levels (66, 67). A small stir-fry of low carb vegetables (if I’m really hungry), 20. For example, a 1-cup (148-gram) serving of blueberries provides 4 grams of fiber, which helps slow digestion and stabilize blood sugar levels after eating (10, 11). The ability of almonds to help stabilize blood sugar is likely due to the combination of fiber, protein and healthy fats they contain, all of which are known to have an important role in diabetes management (14). Edamame are unripe, green soybeans that are still in their pods. And we sit in front of the television or hang out with friends and don’t pay attention to how much we’re eating. This recipe for homemade protein bars includes peanut butter, whey protein and oat flour. Being resistant to its effects, termed insulin resistance, is a leading driver of many health…. And peanut butter is a good source of vitamin E, manganese and magnesium, which help you manage your diabetes. But lately this grazing approach has fallen out of favor with some nutritionists, who realized that some people took that advice as a license to eat what amounted to six meals. As always, you should check with your nutritionist (and your blood glucose machine) to make sure that these snacks are right for you. The key is to choose snacks that are high in fiber, protein and healthy fats. Counting carbohydrates, or carbs—keeping track of the carbs in all your meals, snacks, and drinks—can help you match your activity level and medicines to the food you eat. Three cups of air-popped popcorn sprinkled with garlic salt and cumin, 11. These foods can fill you up and give you an energy boost. From chips and dip to cookies and popcorn, see which snacks were awarded the Diabetic Living What to Eat Seal of Approval. Five shrimp with two tablespoons of sauce, 21. Eating them may prevent blood sugar spikes and help lower insulin levels after meals (58, 59, 60, 61). Healthline Media does not provide medical advice, diagnosis, or treatment. An added benefit of energy bites is their convenience. Many people with diabetes count carbs to make managing blood sugar easier, which can also help them: Stay healthy longer. Snacking on low-calorie foods may aid weight control, which is known to promote decreased blood sugar levels and better overall management of type 2 diabetes (50, 51). One study found that individuals who consumed at least 1 ounce of hummus at a meal had blood sugar and insulin levels that were four times lower than a group that consumed white bread at a meal (22). Never delay or disregard seeking professional medical advice from your doctor or other qualified healthcare provider because of something you have read on WebMD. Melon Salad. The foods you eat can have a major impact on diabetes and blood sugar levels. If you choose regular cottage cheese rather than reduced-fat varieties, you’ll also take advantage of the blood-sugar-lowering properties of fat (41, 42, 43). Some of these opinions may contain information about treatments or uses of drug products that have not been approved by the U.S. Food and Drug Administration. Based on her own experiences with type 2 diabetes, she brings a personal take and a reporter’s eye to examine the best and newest methods of treating and controlling the disease. Adding a tablespoon or two (about 16–32 grams) of peanut butter to celery sticks adds some extra protein and fiber to the snack, which will benefit your blood sugar control even more (2, 10, 11). This disease is associated with a greater likelihood of becoming overweight and developing heart disease (4, 5, 6, 7). They are a good snack choice if you have diabetes. Since almonds are quite high in calories, it is best to limit your portion size to about a handful when eating them as a snack. To lower its sugar content, you can reduce the amount of honey and omit the chocolate chips from the recipe. If you crave something more than, try adding it to sugar-free gelatin or mixing up one of the following quick and easy fruit salads. If your doctor recommends adding a bedtime snack to your routine, consider foods rich in protein and healthy fats and low in carbohydrates. In one study, 19 adults who consumed a chickpea-based meal daily for six weeks had significantly lower blood sugar and insulin levels after eating, compared to individuals who ate a wheat-based meal (37). First, celery sticks are very low in calories, providing only 16 calories per cup (101 grams). These opinions do not represent the opinions of WebMD. One large hard-boiled egg provides 6 grams of protein, which is helpful for diabetes because it keeps your blood sugar from rising too high after you eat (1, 2). They are a very nutritious and convenient snack. For more tips on living with type 2 diabetes, download our free app, T2D Healthline, and connect with real people living with type 2 diabetes. Snacking when you have diabetes doesn’t have to be difficult. Once again, both these foods are high in fiber, which is important for blood sugar control. WebMD does not provide medical advice, diagnosis or treatment. One wrap provides about 5 grams of protein, which will help prevent your blood sugar levels from rising too high (2). Do not consider WebMD Blogs as medical advice. You can eat avocado on its own, or make it into a dip such as guacamole. A 3-ounce (84-gram) serving of tuna provides 22 grams of protein and no carbs, which makes it a great snack option if you have diabetes (47). Additionally, berries are a great source of fiber. This is particularly important if you have type 1 diabetes. As a diabetic, most fruit is off the list but a few berries can make a great snack. This article discusses 21 excellent snacks to eat if you have diabetes. Eating slowly will make you feel fuller, and ultimately you will eat less. And neither is diabetes care. To make it, simply combine cooked black beans with chopped vegetables, such as onions and peppers, and toss them in a vinaigrette dressing. First, the antioxidants in berries may reduce inflammation and prevent damage to cells of the pancreas, the organ responsible for releasing hormones that lower blood sugar levels (8, 9). Many store-bought protein bars are high in added sugar and other unhealthy ingredients, so it’s beneficial to make your own. Energy bars make a lot of health claims, but in reality, most are too high in carbohydrate for a diabetes snack. Hummus is a creamy spread made from chickpeas. Yes, people with diabetes can eat candy! TIPS • Watch your portions. If you have type 1 diabetes, you might need to eat a small snack between meals sometimes to help keep your blood glucose levels up. Refined or simple carbs are low in fiber, vitamins and minerals. Research has shown almonds may help control blood sugar in people with diabetes. What makes beef sticks an excellent snack for people with diabetes are their high protein and low carb contents. There are close to 15 grams of protein and 13 grams of fiber in a 1-cup (164-gram) serving of chickpeas, making them an excellent snack for people with diabetes (35). Popcorn is a very popular and healthy whole-grain snack food. Learn about foods that can help ramp up your immune system. String cheese and a half cup of blueberries, 4. It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fiber and omega-3 fatty acids (52). Protein bars are a great snack option for people with diabetes due to the significant amount of protein they provide. Most of the ingredients used to make energy bites are high in fiber, protein and healthy fats — three key nutrients known for keeping blood sugar stable (34, 56, 57). Cinnamon is a popular spice with many health benefits. Interestingly, eating cottage cheese may help manage your blood sugar. A little fat is ok, since it gives me a boost in energy. Select fruit that is in season (e.g. WebMD understands that reading individual, real-life experiences can be a helpful resource, but it is never a substitute for professional medical advice, diagnosis, or treatment from a qualified health care provider. Yogurt is also known for its ability to lower blood sugar levels. Eggs are known to promote fullness, an important aspect of managing type 2 diabetes. Half of an almond nut butter and no sugar jelly sandwich on low glycemic bread, 24. Yogurt and berries taste great together as a snack, as the sweetness of the berries helps balance out the tartness of the yogurt. Blogs are not reviewed by a WebMD physician or any member of the WebMD editorial staff for accuracy, balance, objectivity, or any other reason except for compliance with our Terms and Conditions. For more information visit diabetes.org or call 1-800-DIABETES. You can also try Lara Bars, a popular type of protein bar made with a minimal number of ingredients. Apples are rich in several nutrients, including B vitamins, vitamin C and potassium, while peanut butter provides significant amounts of vitamin E, magnesium and manganese, all of which are known to help manage diabetes (26, 27, 28, 29). Vegetables Good for Diabetes Nothing rounds out a meal on a diabetic diet like a heaping helping of vegetables. Make sure you choose your crackers carefully, as many brands are high in refined flour and added sugar, which may negatively affect blood sugar levels. This can help you manage your weight, which helps control type 2 diabetes (68). Cottage cheese tastes great plain, but you can also combine it with fruit for extra nutrients and fiber. Research has shown that consuming chickpeas on a regular basis may play a role in preventing the progression of diabetes, thanks to their potential to help manage blood sugar levels (36). 1 . This article explores how cinnamon can help lower blood sugar and fight diabetes. Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency. Both of these are key factors in controlling type 2 diabetes (2, 38). You should always speak with your doctor before you start, stop, or change any prescribed part of your care plan or treatment. One ounce of hard cheese with six small rosemary raisin crackers, 10. With some simple swaps and diabetes-friendly dessert recipes, you can satisfy your sweet tooth without sending your blood sugar soaring.Desserts may seem off-limits since many are high in sugar, but remember that for people with diabetes the total number of carbohydrates of a meal or snack … If a diabetic doesn't eat regularly, her blood glucose level can plummet. Compared to grain-fed beef, grass-fed beef is higher in omega-3 fatty acids, which are known for their potential role in keeping blood sugar levels stable (33, 34). A diabetic cannot go without food for long. A slice of Ezekiel bread with a half tablespoon of butter, 17. A two egg white scramble with spinach, 23. The fiber in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood (53). But knowing how is key. Most beef sticks provide around 6 grams of protein per ounce (28 grams), which may help keep your blood sugar under control (32). A small box of raisins mixed with two tablespoons of cashews. Which are the best bedtime snacks for diabetes? Practicing yoga is not about perfectly mirroring the poses or the pace of the people around you. Important: The opinions expressed in WebMD Blogs are solely those of the User, who may or may not have medical or scientific training. In the study, it is also found that melons also prevent cancer. Furthermore, yogurt is rich in protein, which is well-known for helping keep blood sugar levels under control. Apples have been studied specifically for their potential role in diabetes management. an apple, a banana, a peach, a pear, 3 apricots, 1/2 a cup of grapes, and 1 cup of strawberries or a slice of rockmelon or watermelon). Since black beans are rich in fiber and protein, they make a healthy snack for individuals with diabetes. Medical appointments, taking medication, stopping smoking, being more active and eating a healthy, balanced diet – it can all seem so daunting and overwhelming. Top 5Best Fast Food for Diabetics The 5 best Fast Food for Diabetics. The key is to avoid adding too much dried fruit to your trail mix, as it is quite high in sugar and may spike your blood sugar if you consume too much (64). One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient. This is partly due to the probiotics it contains, which may improve your body’s ability to metabolize foods that contain sugar (12). 3. Our website services, content, and products are for informational purposes only. All rights reserved. Handful of Almonds. Snacking can be tricky when you have type 2 diabetes. These minimal foods don’t need to be counted in the exchange system—you can learn more about the diabetic exchange list here —but there are still a few restrictions. Greek yogurt is especially high in protein (13). Fruit juices are loaded with simple carbohydrate without any of the beneficial fiber in whole fruit. In one study, 12 people who consumed black beans with a meal had up to 33% lower insulin levels five hours after eating, compared to individuals who did not consume black beans (60). The old advice for people with diabetes was to consume three meals and two snacks. If you have diabetes, you should try to avoid starchy or sugary snacks, which can cause your blood sugar levels to rise. When visiting a fast-food restaurant, there are a few guidelines to keep in mind. It tastes great when paired with raw veggies. Some people with type 2 diabetes who take insulin or other medicines that can cause hypoglycemia (low blood sugar) may also benefit from eating snacks during the day. If you have diabetes, you may need to eat carbohydrate snacks during the day. How often should people with diabetes eat nuts? However, regular snacks can make it difficult to maintain a healthy weight, so check with your diabetes team for specific advice that’s tailored for your – or your child’s – diabetes management. Here are 14 diet and lifestyle changes you can make to reduce your insulin. Individuals with type 2 diabetes have a higher risk of obesity and chronic illnesses, such as heart disease. Thus, it is also important to focus on foods that are nutrient-dense and healthy overall. Edamame is typically served steamed, and you can enhance its flavor by mixing it with seasonings of your choice. In fact, the American Diabetes Association says it’s a myth that diabetics have to eat restrictive diets filled only with highly specialized foods. Yogurt with Berries. All of these properties may benefit blood sugar control in people with diabetes (20, 21). One half cut of cottage cheese and sliced radishes, cucumbers and baby carrots, 30. In one study, 65 people with type 2 diabetes ate two eggs daily for 12 weeks. But sometimes our taste buds scream for something a little more fun and flavorful. There are many quick and easy snacks you can prepare and eat even when you’re on-the-go. There are lots of healthy choices that can be used as snack foods. Or, if it’s a bedtime snack you’re craving, a snack could push up your morning readings. Selecting smart between-meal munchies is simple if you're satisfied with a basic banana or apple. Diabetes Diet A healthy diabetes diet looks pretty much like a healthy diet for anyone: lots of fruits, veggies, healthy fats, and lean protein; less salt, sugar, and foods high in refined carbs (cookies, crackers, and soda, just to name a few). Aside from managing your diabetes, a diabetes diet offers other benefits, too. A good rule of thumb is to choose foods that are high in protein, fiber and healthy fats, all of which are known to help maintain healthy blood sugar levels. Processed foods like cookies and chips are obviously not the best snack choices for diabetics. 4. It’s another healthy snack option for people with diabetes. Some people claim that artificial sweeteners can raise blood sugar and insulin levels, and potentially even cause diabetes. Insulin is a very important hormone in the body. A small antipasto of two grilled artichoke hearts, roasted pepper, 6 black olives and one thin slice of mozzarella, 26. Download the app for iPhone or Android. If you have diabetes, snacking on avocado may help manage your blood sugar levels. Simply put, free foods for people with diabetes is any food or drink that contains less than 20 calories or less than 5 grams of carbohydrate per serving. If possible, you should choose beef sticks that are made with grass-fed beef. She tried one treatment after another. Here are 16 foods to get you on your way to managing diabetes. Smart Snacks When you choose to snack, think of it as a way to fit in more veggies, fruits, whole grains, and healthy fats. More research is needed to determine the effects of eating edamame on diabetes in humans, but having it as a snack is certainly worth a try. Let’s go over some ideas. Over the past 25+ years living with type 2, I’ve learned what snacks can satisfy me without wreaking havoc with my glucose readings. The principles for my snacks are the same: if I eat something with carbs, I counteract with protein. All rights reserved. They taste great when roasted with olive oil and seasonings of your choice. Learn what candy people with diabetes can eat and how much is safe. A cup of raspberries and two tablespoons of whipped cream, 13. Having diabetes doesn't mean you can never have dessert again. A berry parfait with a mix of berries and Greek yogurt mixed with vanilla, 19. You can experiment with dipping several types of vegetables in hummus, such as broccoli, cauliflower, carrots and bell peppers. Healthy snacks for diabetics don’t have to be boring and flavorless. Yogurt with berries is an excellent diabetes-friendly snack for a variety of reasons. It has been deemed one of the best snack foods for people with diabetes, partly because of its low calorie density. This article explains 12 simple ways to avoid blood sugar spikes. Use measuring cups and spoons to help. Mixed berries – strawberries, blueberries, raspberries on their own; Eat your berries with a handful of nuts and seeds such as almonds, pecans, hazelnuts, sunflower seeds. Your individual carb goal is based on your age, activity level, and any medicines you take. Trail mix also provides some healthy fats and fiber from the nuts and seeds, which have been shown to help reduce blood sugar and insulin levels (19). When it comes to eating nuts, less is more, simply because they are nutritiously dense in calories. Turkey roll-ups are an easy snack to make. Their protein content really... 2. And before I eat, I try to remember to drink a glass of water, because sometimes I mistake thirst for hunger, and it’s good to stay hydrated. Choosing healthy snacks can be difficult when you have diabetes. Chickpeas, also known as garbanzo beans, are an incredibly healthy legume. Cottage cheese is a great snack for people with diabetes. Almonds also contain plenty of vitamin ... 2. Diabetics should eat snacks and meals on a schedule because a delay of as little as half an hour can lower blood sugar, which can have catastrophic results. Trail mix is a snack made by combining nuts, seeds and dried fruit. There are plenty of healthy snack options to choose from if you have diabetes. Diabetics, like everyone else, just need to eat healthy foods low in fat, salt, and sugar. Almonds are very nutritious and convenient to snack on. A hard-boiled egg. One cup (8 grams) of air-popped popcorn contains just 31 calories (48, 49). Apples are high in fiber (just keep the skin on), low in calories, and rich in flavonoids that may be protective against diabetes. High insulin levels in your blood can lead to many serious health problems. It is important to note that beef sticks can be high in sodium, which can lead to high blood pressure in some people if consumed in excess. In one study, 58 people who included almonds in their diets every day for 24 weeks experienced a 3% decrease in their long-term blood sugar levels (15). They also had lower hemoglobin A1c, which is a measure of long-term blood sugar control (3). The polyphenol antioxidants they contain are thought to protect pancreatic cells from damage that often worsens diabetes (30, 31). None of them worked. Thus, if you eat beef sticks, make sure to consume them in moderation. 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