Mastering Diabetes-Friendly Snacking: Your Ultimate Guide

Why Snacking Matters

For individuals with diabetes, snacking is not just a casual affair. Eating smaller, frequent meals can help regulate blood sugar levels and prevent spikes. In fact, many people with diabetes find that eating 4-6 times a day, instead of the standard three large meals, works wonders for their overall health.

The Rules of Snacking

When it comes to snacking, there are a few key rules to keep in mind. First and foremost, avoid carb overload or sugar crashes. Opt for snacks that are:

• High in fiber
• High in protein
• Nutrient-dense
• Sources of healthy fats
• Low in added sugars

High-Protein Snacks

Protein is essential for keeping you full and functioning at your best. Here are 10 high-protein snack ideas:

1. 1 large hard-boiled egg (6g)
2. 1 cup of cottage cheese (25g)
3. A handful of almonds, pecans, or other nuts (about 15g)
4. Fruit with 2 tbsp nut butter (8g)
5. 5 tbsp hummus and veggie sticks (about 5g)
6. 1 cup edamame (17g)
7. 1 cup roasted chickpeas (15g)
8. 1 large piece of beef jerky (no added sugar) (7g)
9. 5 oz can of tuna (10g)
10. 1 stick of part-skim string cheese (7g)

High-Fiber Snacks

Fiber is essential for keeping you full and maintaining bowel health. Here are 10 high-fiber snack ideas:

1. 1 cup cooked oatmeal with a banana (7g)
2. 1 cup air-popped popcorn (1.2g)
3. A handful of blueberries (3.6g)
4. 1 banana (3.1g)
5. 1 cup chia pudding (16g)
6. A small handful of almonds or pistachios (4g)
7. 1 cup raw broccoli with 4 tbsp hummus (6g)
8. ¼ cup dark chocolate (approximately half a bar) (3g)
9. 1 cup mashed avocado on multi-seed crackers (13g)
10. 1 cup homemade granola (4g)

Healthy Fat Snacks

Healthy fats are essential for heart health and keeping you full. Here are 10 healthy fat snack ideas:

1. Half an avocado with everything seasoning (15g)
2. 2 oz dark chocolate with 1 tbsp coconut butter (26g)
3. 1 tbsp almond butter on celery sticks (9g)
4. Greek yogurt parfait (no added sugar) (10g)
5. A handful of greens with 1 tbsp olive oil (14g)
6. ½ cup mixed nuts and 1 string cheese (21g)
7. 3.5 oz olives (11g)
8. 1 cup smoked salmon on multi-seed crackers (7g)
9. 2 deviled eggs (11g)
10. 6 oz smoothie made with full-fat coconut milk (23g)

Snacking Success Tips

Remember:

• Prioritize eating enough and at regular intervals
• Test your blood sugar before and after new foods and throughout the day
• Avoid processed carbs and favor whole, unprocessed foods
• Look for healthy alternatives to refined carbs
• Favor plant protein over animal protein to aid diabetes prevention and management
• Love yourself and love your food – don’t let diabetes dictate your relationship with food!