Worried you won’t be able to get your snack on while managing diabetes? Well, settle in for a tasty bite, because you can snack happily without sending your blood sugar levels skyrocketing. In fact, a nutritious snack can help not only stabilize your blood sugar but also lift your mood and give you extra energy to get through the day. The key is to choose noshes containing protein and fiber, which will aid in keeping your blood glucose level steady. Here are seven great snacks:
Yogurt
This great choice is high in protein (Greek yogurt has more protein than the regular kind). Pick the plain variety to avoid extra sugar, and top it with naturally sweet berries. “Berries are one of the highest-fiber fruits, with raspberries taking the lead at 8 grams per cup—about 30% of your daily needs,” says dietitian and diabetes educator Caroline Thomason, R.D.
Chickpeas
Roasting these tasty beans in the oven with flavorful spices such as cumin and paprika can transform them into a crunchy, satisfying snack. Garbanzos are packed with fiber and protein and can be added to salads or eaten as a side, says certified diabetes educator Shahzadi Devje, R.D.
Nuts
A handful of almonds, walnuts, or pistachios offers healthy fats and antioxidants that may help lower cholesterol and reduce the risk of heart issues often associated with type 2 diabetes, says Devje. One study found that people with type 2 diabetes who regularly consumed nuts had a lower incidence of heart disease.
Popcorn
This snack is a good source of blood-sugar-stabilizing fiber. Skip the movie theater version dripping with butter and opt for air-popped or lightly oil-popped varieties. Pre-portioned packs are a good idea, or buy a big bag and portion it out yourself.
Fruit and nut butter
Fruit slices with peanut or almond butter deliver a balance of fiber and protein and are fail-safe kid pleasers too. Plus, the healthy fats stick to the ribs.
Cottage cheese
Spread on whole-grain crackers or toast and topped with sliced cucumber or tomato, this creamy high- protein food will prevent blood sugar levels from spiking too high.
Guacamole
Yes, really! But skip the chips and instead pair it with veggie sticks and/or whole-grain crackers or whole-wheat pita triangles. Avocados are loaded with healthy fats for satiety.
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