May 23, 2019
Smart Snack Choices for Diabetes
These smart snack ideas for diabetes include options that have protein and fiber containing ingredients, and are also delicious!
When I worked in long-term care and in a hospital, I worked with so many patients with diabetes. People with diabetes like having a snack just like anyone else! They may just need to be more aware of the types of foods that they are eating as they can affect their blood sugar. Truly, no foods are completely off limits and can fit into a balanced diet but today, I want to share some balanced, smart snack ideas for diabetes that are great choices to snack on regularly, including BOOST Glucose Control® from Nestle Health Science.
Should those with diabetes eat snacks?
Snacking can help contribute to an overall balanced diet and help you meet your nutrient needs through the day. People with diabetes may need to pay more attention to the types of snacks that they eat due to the medications that they are on and to help manage blood sugars. I typically recommend focusing on snacks that are 15-30 grams of carbohydrates. Of course, it depends on the person—so please talk to your registered dietitian or physician about how much carbohydrates are right for you.Can those with diabetes have sugar?
The old way of thinking is that people with diabetes cannot have any sugar at all. That is simply not true and is an older way of thinking. It is more of portion size that matters. When I worked in long-term care, families would often be confused why their family member with diabetes was getting dessert with their meal so I would go and talk to them to discuss that they can have foods with sugar, they just need to watch how much they eat and how often they eat it.
What nutrients should those with diabetes choose in a snack?
It is a great idea to focus on higher protein snack options with fiber. Fiber helps to fill you up and is not broken down into glucose like other carbohydrates are, meaning that it won't affect your blood sugar the same way. For pretty much anyone, I recommend choosing whole-grain foods such as whole-grain breads, crackers, pastas, rice and more. These contain fiber and more nutrients than their refined counterparts. Protein helps to keep you full and is more satisfying than a lower protein snack. Since people with diabetes shouldn't be eating a super high carbohydrate snack in a large quantity, having a snack with protein and fiber can help satisfy them without raising their blood sugar too muchSmart Snack Choices for Diabetes
Whole-grain toast with peanut butter
Whole-grain bread has more fiber and nutrients than white bread, and peanut butter is a great mix of fat and protein to keep you full.
BOOST Glucose Control
BOOST Glucose Control® from Nestle Health Science have 16 grams of protein to keep you full and only 16 grams of carbohydrates, making them a great on-the-go beverage option for people with diabetes. They are gluten-free and suitable for those with lactose intolerance. One serving has 190 calories, and they contain 25 different vitamins and minerals. BOOST Glucose Control® comes in three flavors: chocolate sensation, strawberry bliss and vanilla delight. They are really quite tasty and help manage blood sugar levels as part of a healthy diet.
This drink has been clinically shown to help manage blood sugar levels vs. a standard nutritional drink in people with Type 2 diabetes. When I worked in long-term care, I prescribed a lot of BOOST Glucose Control® for patients with diabetes to drink who needed extra calories or protein. Patients loved the flavor of it.Whole-grain crackers with cheese
Check the amount of carbohydrates in whole-grain crackers and aim for no more than 15-30 grams of carbohydrate per serving. The cheese will help keep you full and is a good source of calcium.
Plain Greek yogurt with fruit
Greek yogurt is a better option than regular yogurt because it has a lot more protein and typically, less sugar. Choose a plain variety so that you can add your own sweetness with fiber-rich fruit.Hummus and vegetables
Hummus and veggies are a great snack because they provide a ton of vitamins and minerals and protein from the hummus.
Chia Seed Pudding
I love chia seed pudding, and it makes a nutritious snack with fiber, protein and omega-3 fatty acids. Just don't add too much sweetener as it can become a high-sugar snack quickly.Low-sodium lunch meat (ham or turkey) on whole-grain bread
A half of a sandwich can make a great snack! Look for low-sodium options as lunch meat can have a lot of salt. Choose whole-grain bread for more fiber which spikes your blood sugar less. Add on low-carbohydrate options like tomato, lettuce, onions and mustard.
Popcorn mixed with peanuts
Popcorn is actually a whole-grain and has a decent amount of fiber in it! Mix it with peanuts for a more balanced snack with healthy fat and protein.
Smoothie
Smoothies can be made very nutritious or can be made full of sugar. My favorite smoothie contains either half of a frozen banana or 1/2 cup of frozen berries, a large handful of spinach, a little protein powder and milk. Easy, filling and nutritious! You could even make one with a BOOST Glucose Control® drink and frozen fruit!
These 9 smart snacks are not the only snack options that people with diabetes can have, but they should be a great start for healthy options that are nutritious and will actually keep you full. Feel free to customize these snack options based on your preferences.
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