Managing diabetes doesn’t mean sacrificing snacks you love. In fact, choosing the right ones can keep your blood sugar stable, boost your energy, and improve your mood throughout the day. The key to a satisfying snack lies in selecting options rich in protein and fiber, which work together to maintain steady blood glucose levels. Here are seven dietitian-approved snacks that are both tasty and diabetes-friendly:
1. Greek Yogurt with Berries
Greek yogurt, particularly the plain variety, is packed with protein, making it a great snack for blood sugar control. Top it with fiber-rich berries, such as raspberries, which contain 8 grams of fiber per cup—about 30% of your daily fiber needs. Caroline Thomason, R.D., a diabetes educator, recommends this combination for both its taste and health benefits.
2. Roasted Chickpeas
Chickpeas are a fantastic source of protein and fiber, making them an excellent choice for those looking to stabilize their blood sugar. Roasting chickpeas with spices like cumin and paprika can turn them into a flavorful, crunchy snack. Certified diabetes educator Shahzadi Devje, R.D., suggests adding them to salads or enjoying them as a standalone snack.
3. Nuts
A handful of nuts—such as almonds, walnuts, or pistachios—provides heart-healthy fats and antioxidants. Devje notes that regular nut consumption can lower cholesterol and reduce the risk of heart disease, a common concern for those with type 2 diabetes. Studies show that people with diabetes who eat nuts regularly experience fewer heart-related issues.
4. Popcorn
Popcorn is an excellent source of fiber, which can help stabilize blood sugar. Opt for air-popped or lightly oil-popped popcorn, and skip the butter-drenched movie theater versions. Pre-portioned bags are a convenient option to prevent overeating, or you can portion out a large bag yourself.
5. Fruit with Nut Butter
Sliced apples or pears paired with peanut or almond butter offer a balanced mix of fiber, protein, and healthy fats. This snack is not only satisfying but also helps prevent blood sugar spikes, making it an ideal choice for managing diabetes. Plus, it’s a snack both kids and adults will love.
6. Cottage Cheese
High in protein, cottage cheese makes for a creamy, filling snack that can be enjoyed in various ways. Spread it on whole-grain crackers or toast, or top it with cucumber or tomato slices. This option helps keep blood sugar levels in check without causing spikes.
7. Guacamole with Veggies
Believe it or not, guacamole can be a great diabetes-friendly snack—just skip the chips! Instead, pair it with veggie sticks, whole-grain crackers, or whole-wheat pita triangles. Avocados are rich in healthy fats that promote satiety, making this snack both nutritious and satisfying.
By choosing snacks that combine protein, fiber, and healthy fats, people with diabetes can manage their blood sugar more effectively, all while enjoying a variety of tasty options throughout the day.
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