Let’s address a common concern among people with type 2 diabetes: smart snacking. It’s crucial to not only choose the right snacks but to understand their impact on your blood sugar levels. Each snack you choose can help maintain your glucose levels or potentially disrupt them.
I have a really hard time with snacking. I love sweet and salty things, so those types of snacks are always a temptation for me. Chips, soda, whatever I am not “supposed to eat” are the very things that fill my mind when I am hungry for a snack. Many of you probably know exactly what I am talking about.
Portion control is essential. Yes, you can enjoy a variety of snacks, but the key lies in moderation. Sticking to recommended portion sizes helps prevent those unwelcome spikes in blood sugar and promotes stability throughout the day.
Best snack choices
So, what snacks should you choose? Aim for low glycemic index foods. These snacks minimally impact your blood sugar levels and are packed with nutrients that help maintain balance. They typically include fiber, protein, and healthy fats, all of which are beneficial for managing diabetes.
Now, let’s look at some specific snack ideas that are nutritious and satisfying.
• First up, consider pairing a small apple with a tablespoon of almond butter. This combination offers a sweet crunch with creamy richness, turning a simple snack into a delightful treat. Apples provide fiber that helps slow sugar absorption, while almond butter adds protein to keep you satisfied without spiking your blood sugar.
Whenever I am eating an apple I always consider that old phrase, “An apple a day keeps the doctor away.”
Out of curiosity, I wanted to know where that phrase came from. I asked buddy, my AI assistant (ChatGPT) if he could answer the question. Here is what he came up with.
“The phrase ‘an apple a day keeps the doctor away’ originated from a Welsh proverb that dates back to the 19th century. The original Welsh saying was ‘Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.’ Over time, this evolved into the more catchy and commonly recognized English version.
“The proverb entered common English usage in the late 19th and early 20th centuries. It emphasizes the health benefits of apples, suggesting that regular consumption can contribute to overall health and reduce the need for medical intervention. This saying reflects the broader belief in the health benefits of fruits and a balanced diet, capturing a simple and memorable health advice.”
Hmmm…certainly something to chew on—literally and figuratively!
• Another great option is a half-cup of mixed berries—like blueberries, raspberries, and blackberries—topped with a dollop of Greek yogurt. This snack is an antioxidant powerhouse with a natural sweetness, while the yogurt adds protein and calcium, ensuring you stay full and your blood sugar remains stable.
Sometimes these fruits can get quite expensive depending on where you live and the off season. I like to keep a bag of no sugar added frozen berries in my freezer that I can have anytime. When you add the yogurt, it is like having a frozen parfait. It tastes great.
• For something hearty, try a quarter of a whole-wheat pita with a few tablespoons of hummus. The complex carbs from the whole grains, combined with protein from the chickpeas, fend off mid-afternoon hunger and support digestive health thanks to the fiber in this combination.
• If you’re exploring savory snacks, consider veggie-based options. For instance, munching on a cup of baby carrots with a quarter-cup of guacamole combines crunchy textures with heart-healthy fats, helping manage blood sugar levels while being deliciously satisfying.
• For those moments when a sweet craving hits, there are smart choices too. A mini fruit salad with kiwi and strawberries paired with a spoonful of cottage cheese offers a perfect blend of natural sugars and protein. The fiber in the fruits slows down sugar absorption, providing a steady energy source.
I’m not a big fan of mixing my fruit with cottage cheese although I know some people enjoy this combo. Personally, I would be eating the fruit and the cottage cheese separately!
• Freeze grapes for a refreshing snack that’s also fun to eat. And if you’re a chocolate lover, a small piece of dark chocolate paired with a handful of almonds can satisfy your craving without overloading on sugar.
Remember, managing diabetes effectively doesn’t mean you have to sacrifice enjoyment of food. These healthy snack options allow you to handle hunger pangs thoughtfully and keep your blood sugar in check. Choose snacks that you enjoy, and always remember that moderation is crucial. Happy snacking!