When you have type 2 diabetes, a good strategy for controlling your blood sugar levels is to think of snacks as miniature versions of meals and plan your carbs accordingly. Snacks with a good mix of protein, fat, and fiber will help keep hunger at bay and your blood sugar steady throughout the day.
Here are five great healthy diabetic-friendly snack options:
- Hummus with Veggies – Build this healthy diabetic-friendly snack around one-third cup of hummus. Use it as a dip for cucumber, celery, broccoli, peppers, or carrot sticks. Hummus is calorie-dense but also offers fiber and nutrients.
- String Cheese and Whole-Wheat Crackers – Individually wrapped sticks of low-fat string cheese are easy to slip into your purse or backpack, but you’ll want to add a few other foods to round out this snack. For a more nutritionally complete snack, add a few whole-grain crackers and some baby carrots or apple slices.
- Almonds and Dried Cranberries – For a power-packed snack that’s sweet and crunchy, try this mix of nuts and dried fruit. Almonds help limit the blood pressure spike that normally follows eating and they keep you feeling full, according to a study published in the European Journal of Clinical Nutrition. Portion control is essential because both foods are calorie-dense and the dried fruit packs a carb wallop. Stick to just two tablespoons of each.
- Greek Yogurt and Raisins – Top off a half-cup of plain Greek yogurt with a tablespoon of raisins for a satisfying diabetic-friendly snack. In a study published in the journal, Nutrition, researchers in Greece tracked people with diabetes who ate raisins, a food rich in antioxidants yet dense in carbs. Raisins didn’t raise blood sugar but did lower blood pressure, making them a healthy snack for people with type 2 diabetes.
- Banana Berry Smoothie – Blend half a small banana, a half-cup of no-fat milk or yogurt, and a half-cup of frozen berries for this flavorful and refreshing snack. Adding ice during blending will thicken up the smoothie without adding more calories or carbs. Snacks should be less than 150 calories, which can be challenging with smoothies, so measure your ingredients carefully for this healthy recipe. For a protein boost, you can add a bit of protein powder to the mix.