Living with type 2 diabetes doesn’t have to mean sacrificing delicious snacks. Choosing the right snacks can be a powerful tool for managing blood sugar levels and keeping your energy up. With so many options on the shelves, navigating the world of snacks as a type 2 diabetic can feel overwhelming. So to help, we have created this guide to diabetes-friendly snacks.
Snacking 101: Guidelines to picking a diabetes-friendly snack
- Balance is key: Aim for snacks that combine carbohydrates with protein, healthy fats and fibre. This slows down digestion and prevents blood sugar spikes.
- Portion control: Small, frequent snacks are better than large, infrequent ones. Keep it to 150–200 calories per snack.
- Read labels carefully: Pay attention to carbohydrate and sugar content. Choose snacks with a lower glycemic index (GI) to minimise blood sugar fluctuations.
- Fresh is best: Opt for whole, unprocessed foods like fruits, vegetables, nuts and seeds whenever possible.
- Limit sugary drinks: Pair your snacks with water, unsweetened tea or black coffee.
- Fruit and nuts: Slice up an apple with almond butter, or pair berries with a small handful of walnuts.
- Veggies and hummus: Dip crunchy carrots, celery or cucumber sticks in creamy hummus for a satisfyingly savoury treat.
- Yoghurt and granola: Choose plain Greek yoghurt for its protein and probiotics, and top it with a sprinkle of unsweetened granola and berries.
- Hard-boiled eggs with avocado: Slice up some avocado on top of a protein-packed hard-boiled egg for a delicious and filling snack.
Diabetes-friendly snacks suitable to have at night
- Cottage cheese with berries: Creamy cottage cheese provides protein and calcium, while berries add a touch of sweetness and fibre.
- Unsweetened Greek yoghurt with chia seeds: The protein and probiotics in yoghurt will keep you full, while chia seeds add fibre and omega-3 fatty acids.
- Handful of almonds or pistachios: Nuts are a great source of healthy fats and protein, but stick to a small handful to avoid too many calories.
- Celery sticks with peanut butter: This classic combo offers fibre, protein, and healthy fats for a satisfying nighttime snack.
Which crisps are suitable for diabetics?
Crisps can be a tricky snack for diabetics, but there are definitely healthy options;
- Baked crisps: Baked versions of your favourite potato or vegetable crisps offer a healthier alternative with less fat and oil. Baked crisps are also healthier than kettle-cooked crisps, as kettle-cooked crisps are still fried.
- Seaweed snacks: These light and crispy snacks are loaded with iodine and vitamins, and they’re naturally low in carbs and calories.
- Roasted chickpeas: Toss chickpeas with your favourite spices and roast them for a crunchy, protein-packed snack alternative.
- Kale chips: Dehydrated kale crisps provide a satisfying crunch with a healthy dose of vitamins and minerals.
Portion control is key, even healthy snacks can impact your blood sugar if you overindulge. Stick to recommended serving sizes and listen to your body’s hunger cues. Consider experimenting with different recipes and flavours. With a little knowledge and creativity, you can easily satisfy your cravings while keeping your blood sugar in check. Worried about your blood sugar levels? DocHQ’s convenient at-home Diabetes Check can offer valuable insights without the hassle of GP visits. This comprehensive test measures your average blood sugar levels over the last 2-3 months, providing a clear picture of your risk for pre-diabetes and diabetes.