7 Best Snacks For Diabetes in 2019
Too much sugar in blood leads to four types of debilitating disorders commonly known as diabetes. A hormone called insulin– secreted by pancreas– is responsible for managing the sugar levels in the blood. When produced in a lesser amount, the body fails to limit the quantity of glucose in the blood, which results in diabetes.
Moreover, the food you eat accounts into the glucose levels in your blood. Ultimately, the carbohydrates in the food get converted into glucose. Hence, people with diabetes are instructed to follow a strict diet with foods having a low glycemic index.
In this post, I have listed a few such snacks that are tried and tested to be the best for diabetes. These foods are broken down slowly by the body and they don’t raise the sugar levels in the blood.
These foods will also help you keep your insulin in check by cutting your cholesterol and lowering the blood sugar.
Best Snacks for Diabetes
1. Tuna Salad
Fish and other kinds of seafood are a great option for people with diabetes. Tuna is a saltwater fish commonly available in canned form. Both canned and fresh Tuna are good for diabetes patients but it is best to consume fresh as the canned one contains a high amount of sodium and preservatives.
Tuna is low in fat. It has a negligible amount of unhealthy saturated fat. In fact, it is loaded with healthy unsaturated fats and omega 3 fatty acids. These ingredients are very essential for a diabetic patient as they are always at a high risk of heart disease. Moreover, Tuna also facilitates to have low blood sugar in type 2 Diabetes patients.
Tuna salad is a very popular and healthy snack. It contains some fresh Tuna, chopped lettuce, tomatoes, mayonnaise, celery, and chopped onion. It is best to opt for vegetarian mayonnaise as all other forms are high in fat. The best thing about Tuna salad is there are zero carbohydrates in it. It is a protein and dietary fiber-rich food. These factors make it one of the best snacks for diabetes.
2. Cottage Cheese
The American Diabetes Association has included cottage cheese in its list of best protein choices. Cottage cheese is a dairy product made from draining out the water from fresh curd. It has a mild flavor as it is not aged or over-fermented. Also, unlike regular cheese, it has fewer calories. Hence it is popular amongst the fitness community. Moreover, it is an excellent alternative to high-calorie and fat-rich mayonnaise.
The cottage is cheese is rich in protein. So, it can be easily added to your existing diet with no health implications. Cottage cheese is usually consumed along with some vegetables or wheat bread. For people with type 2 diabetes, it is best to avoid any kind of bread, as it is high in carbohydrates. However, cottage cheese in itself does not contain any carbs.
Chickpeas are rich in protein and are one of humanity’s oldest cultivated crops. Because of their low glycemic index, they are one of the best snacks for diabetes. Glycemic index is a ranking of carbohydrate which determines how a particular food will affect the blood glucose level. Foods with a lower glycemic index are ideal for diabetic patients.
There are many recipes made from Chickpeas. Hummus is one such delicacy. It is made by mashing boiled Chickpeas along with some spices and salt. It is a great source of fiber, vitamins, and minerals. Nobody beats Chickpeas when it comes to protein content. One cup of hummus contains 19 grams of protein.
Originating from Mexico, Avocado is a large berry, rich in healthy monounsaturated fatty acids(MUFA). These healthy fats can help a diabetes patient to manage his/her blood sugar levels. They also improve insulin sensitivity.
Research presented at the American Chemical Society(ACS) suggests that Avocado seed husks may contain disease-fighting compounds. Seed husks are the outer flaky layer of the Avocado seed. Researchers found that behenyl alcohol(aka. docosanol) –which is present in Avocado seed husks– is already being used in many traditional and non-traditional antiviral medications. It also has dodecanoic acid which can better heart health in diabetes patients. So, the complete fruit is useful and nothing goes to waste.
Almond is another seed that is low in carbohydrates and rich in healthy fats. These two factors are quintessential for a diabetic patient. As they aid weight loss and also help maintain blood sugar levels.
Research done by the University of Toronto found three nuts that help reduce the risk of diabetes. Almond is one of them. Moreover, the same research also says that regular consumption of Almonds can improve glycemic control in individuals with type 2 diabetes. Hence, they can be added to the existing diet as supplementary food. Almond milk is also a great option.
Almonds are also good for people in the prediabetic stage. This is a stage where the symptoms of diabetes are not fully evident yet but are on the verge of it. An article published in the Journal of the American College of Nutrition confirmed that an almond-rich diet improves insulin sensitivity and shields diabetic patients from heart-related diseases.
Berries like strawberries, blueberries, and raspberries are not only tasty but also extremely healthy for diabetic people. Berries have a low glycemic index. Which means, after eating them, your blood sugar level will not immediately spike up.
The portion of the snacks you consume is another factor that comes into play. It is recommended to eat a one-fourth cup of berries three times a day. Anything more than this will raise your blood sugar level.
Blueberry kale shake is one of the most popular recipes among health enthusiasts. You can incorporate frozen berries in your diet as eating healthy is one of the necessities of being diabetic. Likewise, blackberries may not be as appetizing as strawberries or blueberries but they are considered ideal for people following a ketogenic diet.
Yogurt is calcium and potassium-rich food made by bacterial fermentation of milk. Its high protein content is what makes it one of the best snacks for diabetes. A 100-gram container full of yogurt contains 10 grams of protein.
The live bacteria in yogurt is helpful in boosting metabolism and immunity in diabetes patients. A lot of people get confused between ice cream and yogurt. They think if yogurt is considered good for health then why not ice cream. But yogurt consists of helpful live bacteria, while ice cream has nothing but unhealthy fat and sugar; no macrobiotic benefits.
Unsweetened Greek yogurt is becoming popular due to its easy availability. Hop into any grocery store and you will find plenty of brands selling those. Generally, yogurt has a sour or neutral taste. The sweetness in yogurt is not natural. It’s always added artificially to it.
But don’t just take my word for it. Find out for yourself whether which snack works well for your system. Please note that you may be allergic to a particular food. So, it’s better to test things out and do what works. Eating healthy is a foolproof way to keep your blood sugar levels in check. There is no better way.