Snacking Guide for Diabetics: 6 Tasty and Healthy Options
Diabetes is a growing concern in the United States, with 1 in 10 adults affected by the condition according to the Centers for Disease Control. However, having diabetes does not mean you have to give up snacking altogether. The key is to make smart choices when it comes to what snacks you eat. Here are six delicious and diabetic-friendly snacks you can try today.
1. Trail Mix
Store-bought trail mix can be expensive and often contains too much sugar. Making your own trail mix at home is not only cheaper but also allows you to control the ingredients and portion sizes. Mix together 1 cup of roasted peanuts, 1 cup of raw or roasted almonds, 1 cup of pumpkin seeds, 2 oz of unsweetened coconut, and ½ cup of raisins. For variation, you can also add sunflower seeds or walnuts. Trail mix is a filling and nutritious snack that is perfect for busy days.
2. Fruit and Cheese
The combination of fruit and cheese is a classic and delicious snack that is also healthy for diabetics. You can mix and match different fruits and cheeses to suit your taste preferences. Some great fruit options include apples, blueberries, oranges, and grapes. For cheese, try using 1 oz of cheddar cheese, 1 oz of colby jack, or part-skim mozzarella string cheese. This snack is easy to grab on the go and will keep you feeling full and satisfied.
Popcorn is a satisfying and low-calorie snack that is perfect for diabetics. A serving size of popcorn is about 3 cups, assuming it is not loaded down with excessive seasonings or butter. You can pop your own popcorn at home or buy it at the store. Just be sure to opt for the light variety and avoid caramel or kettle corn which contain added sugars.
Crackers are a convenient and tasty snack for busy days. They come in a wide variety of flavors to suit any taste preference. When choosing crackers, be sure to check the serving size on the box to avoid overindulging. A serving size of crackers is typically around 6 and should contain no more than 120-130 mg of sodium and 20 grams of carbohydrates.
5. Kale Chips
Kale chips are a flavorful and healthy alternative to traditional potato chips. To make kale chips, simply add a little olive oil on top of fresh kale and your preferred seasoning and bake them in the oven on a baking sheet. The kale should become crispy and make for a crunchy and nutritious snack. Kale chips are higher in fiber and vitamins than regular potato chips and contain less starch.
6. Greek Yogurt
Greek yogurt has become increasingly popular in recent years due to its higher protein and lower carbohydrate content compared to traditional yogurt. It also offers a good source of calcium. You can find Greek yogurt in various flavors in most grocery stores or opt for plain and add in your own fruit. Just be mindful of the added sugar when buying flavored options.
In conclusion, having diabetes does not mean you have to give up snacking altogether. The snacks listed above offer tasty and healthy options to help keep your blood sugar levels under control. By making smart choices and practicing portion control, you can still enjoy snacking while maintaining a healthy lifestyle.