Hi everyone, my name is Kirstin Jackson and I’m a dietetic intern currently learning from the nutrition team at Meals on Wheels of San Francisco. The nutrition team consists of registered dietitians who help seniors who receive Meals on Wheels stay healthy! I collaborated with them to write this article about great snacks for people with diabetes. We’ll talk about why snacking is healthy for people with diabetes, and cover a few tips to keep you full, and your blood sugar steady, between meals.
Is snacking safe for people with diabetes?
Often people with diabetes worry that snacking between meals isn’t healthy for them. They think it might make their blood sugar spike, or make them feel bad. But snacking can actually be great for people with diabetes! People with diabetes get hungry or need a boost of energy between meals, too, just like everyone else.
How is snacking good for people with diabetes?
Think of snacking as a way to manage your blood sugar. If you have a small snack when you’re a little hungry instead of waiting until you’re super hungry, you’re more likely to make thoughtful food choices at meal time, and stop eating when you’re full. Snacking can actually help you keep your blood sugar steady!
Here are 2 great ways to combine foods to make diabetes-friendly snacks.
1. The Perfect Combo: combine 1 carb + 1 protein + 1 healthy fat
A few examples:
- Greek yogurt with fruit and nuts, or chia seed pudding
- Greek yogurt has protein, fruit has carbs, and nuts and chia seeds are packed with healthy fats.
- Whole wheat toast and peanut butter
- The whole wheat toast is a complex carb, and peanut butter brings protein and healthy fats to the table.
- Hummus with carrots and olives
- Carrots are a healthy carb, hummus has protein and fiber, and olives have healthy fats.
OR
2. The Dynamic Duo: pair 1 carb + 1 protein OR 1 healthy fat
A few examples:
- Small whole-wheat quesadilla with 1/4 cup grated cheese
- Whole-wheat tortillas provide more energy than white flour tortillas, and the small amount of cheese will help keep your blood sugar steady. Low-fat cheese is also an option!
- Sliced avocado or cottage cheese over whole wheat toast
- Cottage cheese has protein, avocado brings the healthy fats, and whole wheat toast is a healthy high-fiber carb.
- Tuna fish with whole wheat crackers
- Tuna has protein and the crackers add a great crunch!
Why are these foods diabetes-friendly?
Pairing carbs with fat and/or protein slows the absorption rate of the carbs you just ate. This keeps your blood sugar from rising too fast.
Whole grains and fiber-rich foods like whole wheat toast, carrots, or hummus, give you energy for a long time, unlike simple carbs like soda crackers. High fiber carbs also help keep you full, keep your blood sugar steady, and are good for your heart.
Protein helps you feel full longer, keeps blood sugar balanced, and helps with muscle maintenance, growth, and function.
Healthy fats, like low-fat dairy, nuts and seeds or avocado help keep your blood sugar steady, support your heart, and help your immune system.
A few more tips:
Both these snack combos are great. But if it’s a long day, the Perfect Combo will probably keep you fuller longer because it packs in carbs, protein, healthy fats and fiber.
Avoid highly processed snacks and simple carbs. They are often high in salt and added sugar, and digest quickly, causing greater blood sugar spikes.
Snacks should have around 1-3 servings of carbs. A serving of carbs, like a slice of bread, is 15 grams. Snacks are small meals to keep your blood sugar steady, not a full meal. Keep healthy snacks handy, or prep some of these snacks ahead of time, and bring them with you if you have a busy day. This can help keep your blood sugar from dropping too low when you’re hungry.
