Let us enlighten you and your tongue today by taking you through this article on twenty snacks that are diabetes-friendly.
Hummus Made Of Avocado
The avocado works in everyone's favor. You can eat it as it is; you can whip up a dessert out of it, and you can even make a savory dish out of it — like this hummus made of avocados. Avocados are rich in fiber and nutrients, low in carbs, and are plentiful in vitamins. They are known for stabilizing blood sugar levels and can help you lower your risks of developing complications through your diabetes. On the other hand, chickpeas, the main ingredient in hummus, have been linked to preventative measures against diabetes and cardiovascular diseases.
To make this avocado hummus, you will obviously require some chickpeas and avocadoes along with some garlic, tahini, olive oil, lime juice, and a bit of cumin. Oh, and before you forget, salt and black pepper. Throw all of these into a blender, and you are basically good to go. You can use it as a dip for blanched vegetables, carrots, and diabetic-friendly tortilla chips.
Eggs—Or More Specifically, Hard Boiled Eggs
Eggs are famous for their health benefits and their taste. They are used quite often in dietary plans and are great for people with diabetes. It is a good source of protein with a low amount of carbs. While most studies show that eggs are safe for consumption amongst those who deal with diabetes, a few others claim that eggs are not compatible with those who have type 2 diabetes. Suffice to say; hard-boiled eggs can be enjoyed as snacks with a bit of salt and pepper. You can also dip them in the avocado hummus mentioned above if you find yourself missing something to taste.
You do not necessarily have to restrict yourself to eating hard-boiled eggs as they are, you can break them and add them to salads, or you can make them into a new dish yourself by experimenting with other ingredients. A simple and easy thing you can make is:
- boil some eggs and wait for them to cool down before removing their shells
- lightly mash them up — do not make a mush out of them, though
- sprinkle them with salt, pepper, oregano, cumin, onion powder, and garlic powder
- if you want, you can add a bit of parmesan cheese on top
- you can spread this mix on a piece of bread and have it or you can eat it as it is
Plain Old Hummus
We have already established that hummus is essential in the diets of those who have diabetes. Hummus is made from chickpeas (high in fiber, and they reduce the level of blood sugar) and tahini (sources say it has no sugar). Hummus can be eaten the traditional way with pita bread (choose whole grain bread). Or you can use it as a spread or dip for blanched veggies.
Dark Chocolate For The Soul
Making do without chocolate might be one of the worst nightmares a person might have to go through — and unfortunately, some people seem to resign themselves to it. We are here with dark chocolate, shining like a beaconing light in this darkness. Dark chocolate is known for its healthy effects on the human body: its richness in antioxidants. It has been observed that it can aid in reducing insulin resistance in the body. So grab yourself some big bars. But make sure it is of the best quality so that you do not accidentally consume compounds or ingredients that are harmful to you.
Fruits
No amount of written words can stress the importance of fruits in our daily lives. Just ask the poor sailors of old who had to make do without oranges! They are dense with fiber, antioxidants, and vitamins. Vitamin C is found in oranges, kiwis, grapefruits, berries of a variety, etc. These fruits can lower sugar levels from rising and can help you reduce your blood sugar level from spiking after meals. Fruits like mangoes, apricots, cantaloupe, watermelons, and papayas are some of many that contain a lot of Vitamin A. Vitamin A has been linked with insulin secretion and has opened pathways to treatments of diabetes. If you find yourself unwilling to eat plain fruits all the time, you can dip some into melted dark chocolate for a more flavorful and satisfactory snack.
Tomatoes
Tomatoes are one of the healthiest things one can find on their plates—or in even their greasy burgers. Tomatoes are high in lycopene, and they do not spike blood sugar levels after being consumed. They are also known to lower high blood pressure in people with diabetes. Since tomatoes come in a variety of thousands, you can pick and choose the types you find most suitable for your tastebuds. Sweet cherry tomatoes can be popped right into the mouth or used to make a simple salad with red onions sprinkled in salt and lemon juice.
Below are some instructions to make some easy, healthy sandwiches with tomatoes:
- you will need to use whole grain bread for this and avoid white bread at all costs.
- take slices of fresh mozzarella cheese and place them on top of the bread
- you can add green veggies like lettuce, green bell peppers, and cabbage on top
- you can use some salsa or mustard to enhance the flavors
Nuts
Nuts are high in protein and have a good taste. They have high amounts of proteins and fats (of the good kind). Nuts can help you control your blood sugar. They are satisfying, and they make you feel full. Some of the best nuts to snack on are almonds, walnuts, pistachios, and of course, everybody's best buddy, peanuts. You can even coat them in dark chocolate to enhance their flavors. Word of caution: the portion of nuts you choose to snack on should be mindfully selected. Nuts are high in calories despite not being associated with weight gain.
Yogurt And Fruits
When you are looking for something sweet that can be put in a bowl and eaten with a spoon and is as cold as ice cream (and maybe just as good), you do not need to look further than your refrigerator. Yogurt is known to have a low glycemic index and helps reduce insulin resistance. The probiotics found in it can provide better gut health too. Spoon out some cold yogurt (preferably Greek yogurt) into a bowl. Grab fruits like blueberries, strawberries, bananas, and kiwis and add them to the bowl as toppings. You have it just like that, or if you want to take it up a notch, you can pour the bowl into a blender to turn it into mush (for this to taste like fruity ice cream, the fruits used should be frozen).
Protein Bars
Protein bars are handy for those who do not have enough time on their hands or just those who need a quick thing to chomp on. Protein bars are healthy and safe to consume for people with diabetes. They are made of wholesome ingredients that are high in fiber, antioxidants, proteins, and healthy fats. You could check the ingredients of the bars to see if they are diabetic-friendly but if you still feel doubtful about them, you can always easily make some protein bars right home.
To make protein bars at home, all you need is some steel-cut oats, Greek yogurt, chopped nuts, dried fruits, or chopped bits of dark chocolate.
Celery Sticks
Its vivid green appearance may make you want to reach for a bag of unhealthy chips, but its benefits will definitely make you think twice before doing so! Celery is high in fiber, magnesium, and vitamins. It aids in digestion, inflammation reduction, and lowering cholesterol levels. Celery is good for cardiovascular health and thus very beneficial to those who have diabetes.
You can eat celery as it is. or you can dip it in sauces (our avocado hummus comes in handy here). You can also eat it with yogurt or chop the stalks up and add them to salads.
Cottage Cheese
Who does not enjoy cheese? Luckily for people with diabetes, even though they are debarred from many baked goods, cheese is one of the things they can indulge in safely. Cottage cheese is a great option to reach for when you find yourself looking for a snack. It is low in carbs, high in vitamins and minerals, and proteins. Studies say it can help control your blood sugar.
You can add it to a salad, to your bowl of fruits, or use it as a dip. Cottage cheese has many uses, so you can find the one that suits you the best. One of the easiest recipes you can try is:
- take some fresh peaches and slice them up neatly before arranging half of them in a glass bowl
- dollop some spoons of cottage cheese on top of them, and mind you, moderation is the key to success in everything
- arrange the other half of the sliced peaches on top and sprinkle some cinnamon powder on top
Roasted Chickpeas
When you want something that is both crunchy and tasty, the first thing that pops into your mind is probably the thought of some very unhealthy chips. However, for those dealing with diabetes, that thought is accompanied by a feeling of defeat. Well, no more feeling forlorn! We know now that chickpeas are greatly beneficial to our health, but did you know you can roast them and have them as a snack?
On a tray, spread some chickpeas and drizzle olive oil over them before sprinkling salt and pepper. Place the tray in a preheated oven and let the chickpeas roast. Once the chickpeas are roasted, sprinkle them with seasonings of your choice like oregano, garlic powder, onion powder, cumin, etc. For a refreshing and tangy taste, you can shave some lemon zest on the top of the roasted chickpeas.
Hot Chocolate
No, hot chocolate will not spike your blood sugar levels — unless it is not made with your health in mind. Studies have shown that hot chocolate, contrary to popular belief, may actually offer beneficial compounds that can help reduce the risk of cardiovascular problems (a leading reason for death by diabetes).
As long as you make sure that you use milk and dark chocolate safe for those with diabetes, you can enjoy a mug of hot chocolate on cold nights without having to worry about facing repercussions. Here is an easy recipe for you to follow:
- in a saucepan, heat up some low-fat milk of your choice. Make sure you keep the heat on low to prevent the milk from burning
- grab a bar of dark chocolate and chop it up into bits
- once the milk starts simmering, add the chocolate along with some unsweetened cocoa powder and start stirring to ensure that no clumps form and that the chocolate is fully incorporated into the milk
- It is good news for those with diabetes. Vanilla essence, apparently, is safe for your consumption. It is low in carbs and is said to help reduce high glucose levels in the blood. Go ahead and drop some of this good stuff into your hot chocolate.
- a dash of cinnamon powder will help you make it taste even better and rich
Olives
Olives are a great gift from nature. They taste brilliant, they take pizzas up several notches, they make us crave Greek salad, and they provide essential benefits for our health. Studies show that olives can aid in reducing cholesterol and glucose levels and that they are high in fat but low in carbs. They can help improve cardiovascular health.
To make a simple bowl of Greek salad, all you need to do is:
- slice up some tomatoes, cucumbers, red onions, and green bell peppers
- grab a bowl and toss them into it before adding a handful each of feta cheese and green olives
- for the salad dressing, you will need salt, pepper, a drizzle of olive oil, lemon juice, Dijon mustard, a sprinkle of dried oregano, and minced cloves of garlic
If you crave something salty, these nature's gifts are the way to go — but try to keep the number of olives to half a cup at max.
Beans
If you have diabetes, beans are your best friends. Not only do they have excellent varying tastes, but they are packed with nutrients that come in handy when combating diabetes. You may wonder why considering burritos make you feel gassy when you eat them. Well, beans are high in fiber (that is why you feel gassy after eating them) and proteins. They also have a lot of iron. You can eat cooked beans, dried beans that are seasoned to taste, bean soup, or bean dips. As long as the ingredients are tweaked a little to better suit diabetes, you can safely consume beans as a snack.
For a simple beans recipe, you will have to look no further than just below:
- For this recipe, you will need pinto beans and red kidney beans. Soak them in water for a few hours and then drain them before putting them in a pot to simmer.
- while the beans are cooking away, dice some red onions, bell peppers, and a lot of tomatoes, and cook them all in a pan with minced garlic and ginger (optional, but it brings a fresh taste to the dish)
- Use any kind of seasoning you like but with moderation. Always go less with the salt.
- Once the beans are done cooking in the pot, toss the other cooked ingredients on them before giving them a good mix.
- You can have this served as it is, or you can eat it with some rice or some whole grain bread.
Tofu
Tofu is an essential alternative to non-veg for vegetarians and vegans, and it can also be of great benefit for people with diabetes. It is packed with nutrients and can help control blood sugar levels. Tofu is known to absorb flavors brilliantly, and if you know your way in the kitchen and have a knack for seasonings, you can make it taste however you want.
You can make tofu that is both crispy and chewy and can be used in salads, curry, soup, stir-fried veggies, sandwiches, and more. To achieve this flavorful form of tofu, you will need to follow and master the basic set of instructions below:
- preheat your oven and drain your tofu before cutting it into bite-size
- while your oven is warming up, marinate your tofu in spices of your choice (be mindful of your diabetes here)
- allow the tofu to soak up the flavors for at least half an hour
- grab a tray and place the tofu on it in a neat order before popping it into the oven
- make sure to flip over the pieces of tofu during the baking process to make sure they are all cooked thoroughly
- you can use them immediately or store them for later use
Sweet Potatoes
Sweet potatoes have a low glycemic index and are high in antioxidants, minerals, and vitamins. They can prevent cardiovascular health diseases, a risk many people with diabetes fear. When taken in moderation, sweet potatoes can become an essential part of your diabetes-friendly diet. Because of its high carb content, a controlled portion should be consumed with regard to other nutrients that you need to include in your healthy diet. Sweet potatoes can be steamed or baked for consumption. They can be eaten with dry fruits or nuts, and they can be added to a healthy fruit smoothie.
If you prefer to eat the savory version, you can slice them up like french fries and sprinkle them with a bit of salt, pepper, and seasonings, if you want, before sliding them into the oven to bake.
Unsweetened Tea Or Juice
Tea time is everybody's favorite time of the day. You wait all day for it, it is relaxing, and it gives you a much-needed break from work and other activities. Consumed the right way, tea can bring you much more than stress relief. Ginger tea, for one, is a marvelous concoction that is renowned for its benefits. It can provide relief from bloating and headaches — and for those with diabetes, it is extra friendly because studies say it can decrease blood sugar levels and increase insulin secretion.
According to sources, hibiscus tea is yet another brew of worth that can help people with diabetes. It is said to be helpful in controlling blood pressure and to be good for the heart.
Suppose tea is not of your top choices in beverages. In that case, you can try your hand at the different types of juice that are available all over the market, targeting specifically those who are searching for something that does not have an adverse effect on diabetes. If you are not big on juice bought from stores, you can always make them at home with the fruits of your choice. of course, you will have to eliminate adding any sweetener to your juice to keep it as healthy as it is.
Quinoa
This is yet another one of the many things that are packed with nutrients and vitamins. Quinoa can be used to make various sorts of dishes, and they have a lot of benefits to offer, especially to those who have diabetes. You can turn quinoa into a soup, a dip, salad, pancakes, or patties, or use them to stuff veggies.
Vegetables
Nope, this isn't a joke. You can seriously eat plain veggies as snacks, and there is no need to even give details about how nutritious and beneficial they are for you — after all, we have all grown up hearing about the great achievements of vegetables on the human body.
Easier said than done. No one wants to eat plain veggies — but if you use the avocado hummus dip or the hummus to override the taste of plain vegetables from your tongue, you will find yourself eating healthily in no time.
While scouring the internet for snack ideas to safely quench your thirst for the unhealthy is probably not bad, it is better to get recommendations from your healthcare provider since diabetes is a rather sensitive condition. A healthcare provider can give you a better idea as to what is safe for you to consume:
- What you can eat daily.
- What you can add to your diabetes-friendly diet.
- What food items you can in indulge in once in a while.
- What you are entirely prohibited from.
References
