Ergpost: A Guide To The Best Snacks For People With Diabetes

The following snacks are recommended by nutrition experts to support blood sugar control for people with diabetes.

Nuts or Nut Butter With Fruit

Nuts like almonds, cashews, peanuts or macadamias are a great option for people with diabetes, as they are rich in both protein and fat and don’t have a significant impact on blood sugar levels, according to Robert Iafelice, a registered dietitian based in Mentor, Ohio.

Iafelice also recommends pairing sugar-free nut butters with fresh fruit. “Though fruits have sugar, the sugar (fructose) is absorbed more slowly than carbs from grains,” says Iafelice. “Plus, the nut butter further slows the effect on blood sugar.”

Some research also suggests that nuts could also contain compounds with diabetes-fighting properties. For example, one 2017 review reported that the heart-healthy fats found in nuts could support blood sugar control and reduce appetite, while the fiber and polyphenols they contain may protect against diabetes by altering the beneficial bacteria in the gut.

Greek Yogurt With Berries

Low-fat or non-fat Greek yogurt is another nutritious, low-carb snack option that can help maintain healthy blood sugar control. Greek yogurt is high in protein to help stabilize blood sugar levels, explains Iafelice, who recommends mixing in berries or stevia to help naturally sweeten it.

Interestingly, research links consuming 80 to 125 grams of yogurt per day to a 14% lower risk of developing type 2 diabetes. Furthermore, some types of yogurt also contain beneficial probiotics, which can help regulate the metabolism of sugar.

Whole Grain Oatmeal

Each serving of whole grain oatmeal contains a hearty dose of resistant starch. As its name implies, this type of starch resists digestion and helps feed the beneficial bacteria in the gut, according to Justine Chan, a Toronto-based registered dietitian and certified diabetes educator at YourDiabetesDietitian.com. “What’s more, these types of foods also contain soluble fiber, which can help to manage hunger [and] lower cholesterol as well as blood sugars,” she says,

Several studies confirm the beneficial effects of oatmeal. For instance, a 30-day study in 298 people with type 2 diabetes found that adding 50 or 100 grams of oats to a low-fat, high-fiber diet led to significant improvements in post-meal blood sugar levels, insulin resistance, cholesterol levels and hemoglobin A1C, a marker of long-term blood sugar control.

To make your own flavorful oatmeal at home, try topping rolled oats with fresh fruit, chia or flax seeds and nut butter. You can also add a scoop of your favorite protein powder to bump up the protein content.

Veggies With Hummus

“Most of us don’t eat enough vegetables,” says Chan. “Incorporating them at snacks can help to fill the gap.” Chan adds that vegetables are a great source of antioxidants, which can protect cells against damage and prevent certain diabetes-related complications.

Combining fresh vegetables like cucumbers, cherry tomatoes, carrots or bell peppers with hummus can be a simple way to squeeze more valuable nutrients into your diet. According to the American Diabetes Association, plant-based proteins like hummus are also particularly rich in high-quality protein, healthy fats and fiber.

Edamame

Edamame is a type of immature soybean that is often boiled or steamed and enjoyed as an appetizer or snack. In addition to being versatile and full of flavor, edamame may also be a nutritious option for people with diabetes. “Edamame is a great all-in-one diabetes snack choice, containing carbohydrates, fiber, protein and fats packaged into one nutrient powerhouse,” says Price.

Plus, some research shows that the soy protein found in edamame could be beneficial for type 2 diabetes. In fact, one meta-analysis of 11 studies concluded that soy protein could reduce fasting blood sugar and insulin levels, decrease cholesterol levels and improve markers of insulin resistance.

Though there are plenty of prepackaged edamame snacks available at most grocery stores, you can also easily make your own at home. Try tossing unshelled, heated edamame with your favorite toppings, such as sea salt, minced garlic, lime juice or grated Parmesan.

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