Choosing a healthy snack can be difficult for the average person, but when you have type 2 diabetes it can feel like walking through a field of landmines. Your body needs certain nutrients to maintain steady blood sugar levels, but when you’re hungry it can be hard to make smart choices. Snacks should be around 200 calories or less and include healthy fats, dense nutrients, and high in fiber and protein while being low in added sugars.
It sounds like a tall order, but we’re here to help with some guilt-free snack ideas:
1. A hard-boiled egg
The protein content in eggs make them a guilt-free snack and should be included in a type 2 diabetes diet. Just one large egg contains 6 grams of protein, which can keep blood sugar levels from rising too high. You can even add some fiber with a couple of whole-grain crackers since eggs themselves are so low in carbohydrates. The fiber in the crackers can help slow down the digestive process which releases the energy from food over a longer period of time, thus stabilizing blood sugar levels.
2. Nuts by the handful
Nuts, such as almonds, walnuts, cashews, pecans, and peanuts, contain healthy monounsaturated fats. They are packed with protein, minerals, and vitamins while containing few carbohydrates. Almonds in particular have been found to decrease insulin levels, thereby potentially eliminating the need for insulin shots.
3. Yogurt with berries
Yogurt is known for its ability to decrease blood sugar levels and berries can help prevent damage to the cells of the pancreas, the organ responsible for releasing hormones that lower blood sugar levels. Combining them is not only delicious, but healthy, too. While yogurt is rich in protein, greek yogurt has even more, making it an excellent choice for a type 2 diabetes snack.
4. Hummus and raw vegetables
It’s easy to sneak an extra serving of vegetables into your daily diet by snacking on grape tomatoes, cucumbers, carrots, bell peppers, cauliflower, and broccoli crowns. They can be eaten plain or with a protein-dense dip, such as hummus. Hummus is a creamy dip made from chickpeas and can come in different flavors. Both hummus and vegetables contain good sources of vitamins, minerals, and fiber, making them an excellent snack for a low-carb diet.
5. Sliced apple with peanut butter
When the craving for something sweet is too much to resist, grab an apple. Apples are dense in nutrients like B vitamins, vitamin C, and potassium and peanut butter is rich in vitamin E, magnesium, and manganese. All of these are helpful in managing diabetes. Not only that, but both apples and peanut butter are very high in fiber which can stabilize blood sugar levels.
6. Roasted chickpeas
Our personal favorite snack is roasted chickpeas, also known as garbanzo beans. They are a healthy legume loaded with protein and fiber, making them a nutritious snack for a sugar-free diet. Chickpeas have the potential to help manage blood sugar levels when consumed on a daily basis. We recommend coating a rinsed can of chickpeas in olive oil while sprinkling them with garlic powder and cumin and roasting them for around 40 minutes.