Living with diabetes requires constant vigilance and careful self-management, as the disease can make everyday life a balancing act.
“You need to check your blood sugar before meals, inject insulin with your carbs, and constantly stay alert to make sure everything’s under control,” said Kristen Walcher, an Adult Gerontology Clinical Nurse Specialist at INTEGRIS Health, who specializes in diabetes care.
One of the toughest challenges for people with diabetes is finding snacks that don’t cause a spike in blood sugar – and that also taste good.
Striking the Right Balance
“It’s easy to experience ‘diabetes burnout’ when you’re following a strict, low-carb diet,” Walcher explained. “You may also feel frustrated because you’re unable to enjoy things like birthday cake or ice cream like others do. But when you’re restricted, the temptation often grows stronger, like forbidden fruit.”
According to Walcher, this can lead to overeating. A binge, such as consuming a dozen donuts, can cause a sharp blood sugar spike, which is far worse than the effect of enjoying a single donut in moderation.
For this reason, Walcher advises her patients to focus on balance, rather than complete restriction.
“I encourage my patients to enjoy a piece of cake now and then. But on a daily basis, I recommend adding more protein, fiber, and whole foods to their diet. This will help them feel better overall,” she added.
The Importance of Macronutrient Balance
When managing diabetes, it’s vital to get the right balance of macronutrients. Walcher suggests pairing carbohydrates with foods high in protein and fiber. This combination helps stabilize blood sugar levels and prevent rapid spikes.
“Quick fluctuations in blood sugar can make you feel terrible. Patients feel better with a stable blood sugar level, and it gives them more energy throughout the day,” she said.
Healthy Snack Suggestions
Walcher provided some snack ideas that combine protein, fiber, and carbs, such as:
- Greek yogurt with berries
- Cheese with crackers
- Peanut butter with an apple
Another great option is the 10g Protein Snack Mix by Catalina Crunch, which was created by Krishna Kaliannan, a person living with type 1 diabetes.
“As someone with type 1 diabetes, I understand how difficult it is to find savory snacks that don’t spike blood sugar,” Kaliannan told FI. “Many so-called ‘healthy’ snacks are packed with carbs that can cause blood sugar spikes.”
From Sweets to Savory Snacks
Initially, Catalina Crunch focused on sweeter products like cereals and cookies. However, they discovered that many customers were eating the cereal as a snack, not just for breakfast.
“Our stand-up pouch packaging made it easy for people to enjoy it throughout the day—whether in a bowl with milk or as a quick snack when walking by the pantry,” said Kaliannan.
As more people began to prefer savory snacks, Catalina Crunch pivoted to create a savory version of their cereal in the form of a Snack Mix.
“Consumers were looking for high-protein snacks that didn’t feel like workout supplements. By delivering bold flavors, satisfying crunch, and real nutrition, we make it easier for people to maintain their health without sacrificing the enjoyment of snacking,” Kaliannan explained.
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