7 Best Snacks to Eat If You Have Diabetes

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If you have diabetes, choosing healthy snacks can be difficult. But, the key is to choose snacks that are high in protein, fiber, and healthy fats. These nutrients will help in keeping your blood sugar levels under control.

Also, it is essential to snack on nutrient-dense foods, which helps in promoting overall health. Here are 7 best snacks to eat if you have diabetes.

1. Almonds

Almonds contains many health benefits, are very nutritious and are convenient to snack on.

A 1-ounce or 28-gram serving of almonds provides more than 15 minerals and vitamins, 19% for magnesium, including 32% of the recommended daily intake for manganese, and 17% for riboflavin.

Research showed almonds may help in controlling blood sugar in people with diabetes. In a study, 58 participants who included almonds in their diets daily for at least 24 weeks experienced approximately 3% decrease in their long-term blood sugar levels.

2. Apple

Eating 1 small apple with the skin on is a diabetes snack, which provides about 20 grams of carbohydrates. To give it an additional 10 more grams of carbohydrates and added flavor, slice the apple and spread 1 tablespoon of natural peanut butter on the slices.

Adding peanut butter to meals may help in managing hunger and controlling blood sugar levels, according to a research in the June 2013 issue of British Journal of Nutrition.

3. Egg Salad

Hard-boiled eggs provide a protein punch. Also, you can mash a hard-boiled egg with and about 1 teaspoon of low-fat mayonnaise, or add 1-2 extra egg white for more protein.

You can consume this diabetes snack with 5 multigrain-crackers or spread, on a slice of whole-grain bread. Also, you can consume it with a small serving of fruit, such as a handful of grapes.

4. Greek Yogurt

Greek yogurt has become popular during the recent years and for a good reason. As well as being high in protein, Greek yogurt it also a great source of calcium.

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Choose unsweetened Greek yogurt, then you can add your own whole fruit, like berries, for a healthy and higher-fiber snack.

5. Homemade Popcorn

Popcorn is high in fiber, and popcorn made from scratch is an all-natural food, minus additives and artificial flavorings.

How to:
1. Pour 1 tablespoon of mild-flavored oil, like canola into a heavy-bottomed medium-large pot.
2. Put 1/2 cup of popcorn kernels spread into a thin layer, into a pot. If the kernels are too crowded, not all of them will pop.
3. Cover the pot and use medium heat. Shake the pot every minute, or until all of the kernels have popped. Do not cook the popcorn too long, as this could scorch the popped kernels.
4. Sprinkle the popcorn with any of the following; 1/4 teaspoon salt, 1/4 teaspoon garlic powder, 1/4 teaspoon allspice, or 1 tablespoon grated Parmesan cheese.

6. Raw Vegetables

You can get an extra serving of vegetables by eating carrots, grape tomatoes, red and green peppers, broccoli crowns, cucumbers, and cauliflower. You can eat them plain or with dip them using non-fat yogurt, hummus (use about 1 to 2 tablespoons’ worth), and a light salad dressing. Broccoli is known to be one of the best superfoods for diabetics.

7. Tuna Salad

Tuna salad is made by combining tuna with mayonnaise, onions and celery.

A 3-ounce or 84-gram serving of tuna provides at least 22 grams of protein and no carbohydrates, which makes it a great snack option if you have diabetes.

Also, tuna is loaded in omega-3 fatty acids, which is known to help manage diabetes due to their potential to improve blood sugar control and lower inflammation.

You can make tuna salad even healthier and much higher in protein by combining it with yogurt, or cottage cheese, rather than mayonnaise.

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2. Pumpkin for Diabetes and Cancer Prevention
3. 7 Fruits for a Diabetes Friendly Diet

photo credit: pixabay

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