Snacks help keep hunger between meals in check and boost your energy levels. But if you have diabetes, it makes snacking a bit tricky. However, it doesn’t mean you have to give up on snacks altogether. It’s about making the smart and healthy choices that keep your blood sugar levels stable.
Let’s explore some of the best natural snacks for diabetics, that don’t spike blood sugar levels, and are healthy, tasty, and easy to prepare.
Healthy Snacks that Won’t Spike Your Blood Sugar
1. Nuts
Nuts are rich in protein, healthy fats, fiber, vitamins, and minerals. They also slow down digestion and keep you full for longer.
Almonds, walnuts, hazelnuts, and pistachios are some excellent choices. You can enjoy them plain or toss them in your cereal or salad. Just make sure you choose the un-salted ones.
Since nuts are calorie dense, it’s important to keep portion sizes in check. A small handful of nuts (about 1.5 ounces) is usually enough.
2. Hummus
Hummus does have carbs, but they are slowly digested by your body. This means they aren’t absorbed as quickly as other carbs so they don’t spike your blood sugar levels.
Hummus has chickpeas which makes it rich in fiber, proteins, and healthy fats.
You can use hummus as a dip for your fresh vegetables like cucumber, celery, and carrots. Or you can spread it on whole grain crackers or toast and enjoy a healthy snack.
3. Greek Yoghurt with Berries
Plain non-fat Greek yoghurt is high in protein and probiotics. And berries like blueberries, strawberries, and raspberries add natural sweetness and antioxidants.
This combination makes a healthy and yummy snack that tastes like a dessert. On top of keeping your blood sugar levels stable, it also supports your gut health.
(Learn more about how to support your digestive health)
4. Hard Boil Eggs
Eggs are a powerhouse of protein and rich in healthy fats. They are a simple and healthy snack option that keeps you full for a longer time.
A hard-boiled egg is a convenient grab-and-go snack that won’t cause a sudden spike in your blood sugar levels.
Since eggs promote fullness, they can also decrease your calories intake and help in weight loss.
You can sprinkle some black pepper or paprika on top of the egg for some extra flavour.
5. Apple with Nut Butter
Apples give you fiber and natural sweetness and nut butter like peanut or almond butter (without added sugar) balances it with protein and healthy fats.
You can enjoy slices of apple with nut butter. Just stick to one to two tablespoons of butter to avoid extra calories.
6. Cottage Cheese
Low-fat cottage cheese is rich in protein and also a great source of calcium.
Because it’s digested slowly, it helps keep your blood sugar levels steady and makes you feel satisfied between your meals.
To enjoy a tasty snack, you can have a quarter cup of cottage cheese with sliced cucumbers, cherry tomatoes, or even a small portion of fruits.
7. Avocado
Avocados are rich in healthy fats and fiber. They are tasty on their own, creamy and satisfying, but you can also easily make them even tastier. Mash up a few avocados, mix some fresh salsa, chopped cilantro, and some lime juice to make a quick and tasty homemade guacamole.
About a quarter cup is a perfect snack size that gives you all the flavour and healthy fats with less than 20 grams of carbs.
You can pair it with some veggie sticks or whole-grain crackers for some extra crunch.
8. Popcorn
Popcorn without butter and extra salt can be a healthy whole-grain snack that’s low in calories. It’s also high in fiber which makes it filling while keeping your blood sugar levels in check.
That said, popcorns are high in carbs—about 18 grams for 3 cups. To balance it out, try pairing them up with a high protein food like a small handful of roasted peanuts.
Just be mindful that store-bought microwave popcorn often has high salt, butter and unhealthy fats, so it’s better to avoid them. A healthier alternative is making your own at home in an air popper or on the stove.
You can put 3 cups (24 grams) of air-popped popcorns in a sandwich bag to make it a perfect grab-and-go option.
Simple Tips for Healthy Snacking
Here are a few simple tips to enjoy healthy snacking:
- Watch your portions. Even healthy snacks can spike your blood sugar levels when taken in large amounts.
- Pair carbs with protein and fat. This will help slow down digestion and keep your blood sugar levels stable.
- Try to avoid sugary packaged snacks like cookies, pastries, and candies, they can quickly spike your blood glucose.
- Keep timing in mind—snacking between meals can help, but grazing all the time can lead to overeating.
The Bottom Line
Being a diabetic doesn’t mean you can’t enjoy snacks. All you have to do is make the right choices. Try eating foods that are rich in fiber, protein, and healthy fats and don’t spike your blood sugar levels.
By doing some planning you can enjoy tasty and guilt-free snacks that are actually good for your health.
