[ 2017-04-25 ]

Best snacks for people with type 2 diabetes
Diabetes can lead to a wide range of symptoms
including high blood pressure, circulation issues,
kidney damage, blindness, and skin problems. But
the right diet can help manage these symptoms.

Healthful snacks for people with diabetes can keep
blood sugar in check. They may also help reduce
the severity of diabetes symptoms such as high
blood pressure.

Eating right can feel daunting, particularly at
first, but people with diabetes can continue
enjoying a wide range of snacks.#

Contents of this article:

Foods high in protein

High-fiber snacks

Snacks for diabetes: The basics

Other tips for healthful snacking

Foods high in protein

High-protein foods include nuts, legumes, animal
products such as eggs and cheese, and alternatives
to meat such as tofu and mushrooms.

Healthful snacks for people with diabetes that are
satisfying and rich in protein include:

roasted chickpeas

apples or celery with almond butter

almonds, walnuts, or pistachios

trail mix, particularly if it doesn't contain
sweetened ingredients

hard-boiled eggs

turkey or smoked salmon roll-ups

plain yogurt, particularly Greek yogurt

low-sodium cottage cheese mixed with fresh fruit

diced avocado and cherry tomatoes

snap peas or other raw veggies with hummus

Several of these options can work well as both
sweet and savory snacks. Honey-roasted chickpeas
provide a good balance of sweet and savory.

Nuts can be paired with slices of cheese or dried
fruit. Adding nuts or fruit can also make yogurt
sweeter or more savory.

For the turkey roll-ups, people can use thinly
sliced turkey or lettuce to replace the pita.
Adding hummus and vegetables makes for a hearty
snack.

High-fiber snacks

Vegetables, legumes, and nuts are excellent
sources of fiber. Whole grains, oats, and some
fruits are as well.

People with diabetes can try some of these
high-fiber snacks:

smoothies blended with high-fiber, non-starchy
vegetables

sprouted, whole-grain breads

whole-grain or bean pastas

oatmeal, mixed with fresh berries or sliced banana
for additional sweetness and fiber

avocado slices

figs dipped into Greek yogurt

kale or spinach chips, which can satisfy a chip
craving without the added sodium and fat

carrots dipped in hummus offer protein and fiber
in a low-sodium snack sweet potato foods,
including baked sweet potato fries, cooked whole
sweet potatoes, or sweet potato toast

To sub sweet potatoes for toast, people should
toast thinly sliced sweet potato for three or four
cycles and top with regular choices of toppings.
People who dislike spinach, kale, or wheat grass
can hide their tastes by adding sweet or citrusy
fruits such as oranges and mangoes to smoothies
while still getting high-fiber nutrition.

Whole-grain breads and bean pastas are an
excellent way to manage carbohydrate cravings. To
increase their nutritional value, people can try
adding almond butter to whole-grain bread, or
eating high-fiber bean pasta mixed with
vegetables.

Snacks for diabetes: The basics

Healthful snacks for people with diabetes promote
feelings of fullness, reducing any urges to snack
on unhealthy packaged foods and sweets. There are
healthful foods in every food group, so there's no
need to feel like diabetes means foregoing
enjoyable food.

No single snack is perfect, and no food can
provide perfect nutrition. That is why it is
important to eat a wide variety of foods and to
try a range of snacks.

Healthful snacks for people with diabetes will
offer one or more of the following benefits:

High fiber

High-carbohydrate diets can elevate blood sugar
levels. Fiber, which is a carbohydrate, is an
exception to this rule, however.

[oats on a wooden spoon]

Oat bran is high in soluble fiber, which helps
control blood sugar levels. Fiber comes in two
main varieties, both of which are good for people
with diabetes.

Soluble fiber is found in high levels in oat bran,
legumes, and some fruits. This type of fiber
controls blood sugar levels and can lower
cholesterol.

Insoluble fiber is found in high levels in wheat
bran and many fruits and vegetables. It can
relieve constipation and may reduce the risk of
cancer.

Because fiber is digested slowly, it can increase
feelings of fullness. This makes it an ideal snack
component that can prevent overeating. People with
diabetes should consume 25 grams (g) or more of
dietary fiber each day.

Low sugar

Sugary foods can elevate blood sugar and cause
weight gain. Sweets such as cookies, cupcakes, and
candy are obvious sources of high sugar.

People with diabetes also need to be mindful of
carbohydrates, such as those found in bread,
pasta, fruits, vegetables, and many other foods.
Carbohydrates aren't bad on their own, but keeping
carb intake low can control blood sugar.

Drinks such as soda, sweetened fruit juices, and
alcohol also contain high levels of sugar. Adding
these beverages to an otherwise healthful snack
can cause blood sugar levels to spike.

High protein

Protein supports feelings of fullness between
meals. It is the body's building block, supporting
healthy muscles, organs, and skin.

While everyone needs protein in their diet,
protein is particularly important for people who
are physically active or who lift weights.

The average person needs at least 0.36 g of
protein per pound of body weight per day. This
works out at 56 g a day for the average man and 46
g a day for the average woman. However, research
generally suggests that people should consume even
more than these minimal amounts. A 2005 study
found that women who increased their protein
intake to 30 percent of total calories a day ate
441 fewer calories per day. They also lost weight
during the 12 weeks. There was no follow-up to
confirm if those women maintained the weight loss,
however. Increasing protein intake may support
healthy weight loss and reduce unhealthy snacking.
Low sodium [man pondering his options at the
supermarket by stroking his chin] A large
percentage of sodium intake comes from salt added
to processed foods, so reading the nutritional
label is important. A low sodium diet can lower
blood pressure, reducing the risk of
cardiovascular disease and heart attack. While
reducing the use of table salt can help, as much
as 75 percent of sodium intake comes from salty
processed foods rather than adding salt to meals.
Portion control No matter how healthful a snack
is, eating too much of it can lead to unhealthy
weight gain. This may disrupt blood sugar levels.
Consulting a snack's nutrition facts makes it
easier for people to eat a single serving.
Nutrition facts also provide information about
calorie, protein, sugar, and carbohydrate content.
Other tips for healthful snacking Healthful
snacking with diabetes is not just about choosing
the right foods. Knowing which foods to avoid, how
to manage cravings, and how fluid intake affects
appetite is also vital. The following strategies
support healthful snacking with diabetes. People
should aim to: Drink plenty of water throughout
the day. Thirst can feel like hunger, and drinking
water can support feelings of fullness. Limit
consumption of sodas, sweetened juices, and other
sweetened drinks. Coffee and tea are fine in
moderation, but adding sugar, cream, and other
flavoring agents can elevate blood sugar. Limit
processed and prepackaged foods. This is the
simplest way to reduce sodium and sugar intake.
Stick to the refrigerated sections of the grocery
store and avoid most of the freezer sections.
Space meals evenly throughout the day to avoid
blood sugar dips and spikes. It is preferable to
eat five to seven small snacks or meals instead of
three large meals. Avoid fried foods, particularly
fried meats.

Source - Medical News Today

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