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By: Kellsey Reed, RDN, LDN, PatientsLikeMe Contributor
Managing diabetes can feel overwhelming, but it doesn’t have to be. As a registered dietitian, I know that snacks can play a crucial role in helping to regulate blood sugar levels. The key is choosing balanced snacks that help prevent blood sugar spikes and satisfy you. In this blog post, I'll walk you through how to make blood sugar-friendly snacks that are both delicious and diabetes-friendly.
Understanding the basics
To create a snack that helps stabilize blood sugar, it's important to focus on balance and portion control. A blood sugar-friendly snack should contain:
- Fiber: Fiber slows down the absorption of glucose, preventing sharp blood sugar spikes.
- Protein: Protein helps promote fullness and steadies blood sugar.
- Healthy Fats: Fats slow digestion and further reduce the chances of a glucose spike.
By combining these elements, you can make snacks that are not only satisfying but also work to support healthy blood sugar levels throughout the day. Now, let’s put this into action and walk through some balanced snack ideas.
Blood sugar-friendly snack ideas
Here are some simple, diabetes-friendly snack ideas that are balanced with fiber, protein, and healthy fats:
1. Greek yogurt with berries - For added crunch and healthy fats, sprinkle in a few chia seeds or a tablespoon of ground flaxseeds.
2. Veggie sticks with hummus - Choose whatever veggies you enjoy like carrots, cucumbers, or celery sticks.
3. Apple slices with nut butter - Choose natural nut butter with no added sugars or oils to keep this snack diabetes-friendly.
4. Nuts and seeds - Keep portion sizes in check with nuts since they are calorie-dense. Measure out a portion to avoid overeating.
5. Cottage cheese with cherry tomatoes - Opt for low-fat cottage cheese and season with a pinch of pepper or herbs like basil for extra flavor.
6. Hard-boiled eggs - Add a sprinkle of paprika or a dash of hot sauce for extra flavor without adding sugar or carbs.
7. Avocado slices with whole grain crackers - Choose whole grain or high-fiber crackers with minimal added sugar.
8. Chia pudding - Add a drop of vanilla extract or a sprinkle of cinnamon to enhance the flavor without sugar.
9. Edamame - Buy frozen, shelled edamame for a quick, convenient option that you can keep on hand.
10. Tuna salad lettuce wraps - Add a few chopped veggies like cucumber or red bell pepper to your tuna mix for added crunch and fiber.
The bottom line
Managing diabetes doesn’t mean you have to give up snacking altogether—it just means being mindful of your choices. By focusing on balanced snacks rich in protein, fiber, and healthy fats, you can satisfy your hunger while keeping your blood sugar levels steady. The next time you're planning your snacks, aim for options that are both nourishing and blood sugar-friendly.
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