For diabetic people, proper snacking often becomes a matter of concern. The readily available snacks might lead to a sudden sugar spike; hence, it is advisable to choose the right snacks that can keep you satiated and keep the blood sugar under control as well. This piece of information explores 20 such snacks and also explains how they help manage blood sugar levels.
Importance of maintaining blood sugar
As per experts, maintaining balanced blood sugar (glucose) is crucial for overall wellbeing of the body. Blood sugar fuels the body's cells, but when it becomes too high or too low, it can lead to serious health problems. Stable blood sugar ensures a steady energy supply to the body and brain. It is said that fluctuations often cause fatigue, irritability, and brain fog. Also, blood sugar swings can affect mood, memory, and focus. Keeping it stable supports better cognitive function and emotional well-being. High blood sugar also leads to increased insulin levels which can promote fat storage. Balanced glucose levels can help regulate appetite and reduce unhealthy cravings. Lastly, high blood sugar can also increase triglycerides and bad cholesterol, leading to arterial damage and higher risk of heart attacks or stroke. Hence, it is important to take extra care of blood sugar levels. Here are 20 snacks that one can include in a daily diet to keep blood sugar under control.
Roasted Chickpeas
They are rich in fiber and protein. Also, chickpeas have a low glycemic index, meaning they are digested and absorbed relatively slowly, causing a gradual and modest increase in blood sugar levels, which helps prevent spikes and crashes.
Paneer Cubes
As per a study, paneer is good for diabetic people. It has a low glycemic index and high protein content. The low glycemic index helps prevent blood sugar spikes, while the protein contributes to satiety and helps regulate glucose absorption.
Cucumber Slices with Hummus
Cucumber is said to have low glycemic index and hummus is a rich source of healthy fats and protein, which together help prevent blood sugar fluctuations.
Apple with Peanut Butter
As per study, apple is good for diabetic people as it is rich in fiber and has other compounds that may help regulate blood sugar levels. According to the study, moderate consumption of peanut butter helps lower the risk of type 2 diabetes in women.
It is packed with complex carbs and rich in fiber, which provides steady energy and keeps blood glucose stable.
Boiled Eggs
They are high in protein and can help manage cravings and blood sugar. As per the Canadian Journal of Diabetes, eating six to 12 eggs per week has no impact on cholesterol, triglycerides, fasting glucose or insulin levels for people with diabetes. Hence, the key is to eat eggs in moderation to keep blood sugar under control.
Nuts
Nuts like almonds and walnuts are rich in fiber, omega-3s, and healthy fats. They have been proven to be beneficial for individuals with diabetes, as they may help improve glycemic control and reduce the risk of type 2 diabetes. One can consume them as it is or one can use them in salads or sandwiches. They also make for a great addition to smoothies and shakes. One can also soak and blend them to make healthy dips that can be clubbed with blanched veggies like beetroot and carrot for evening snacking.
Methi Thepla
Yes, this regional dish can also be good for people with diabetes. It is proven that fenugreek improves overall glycemic control parameters and lipid profile safely. It is suggested to be made with bajra or jowar flour to boost the nutritional value.
Greek Yogurt and Flax Seeds
It is high in protein, low in sugar. Flaseeds are said to add omega-3 and fiber, which helps slow digestion and sugar release.
Roasted Makhana
It has a low glycemic index and is also low in calories, which keeps insulin levels stable.
Plain Popcorn
This one also makes for a healthy snack, when consumed in moderation and prepared without yellow butter, and other unhealthy fats. It is a low glycemic index (GI) food, meaning it doesn't cause rapid spikes in blood sugar levels.
Coconut Chunks
It contains healthy fats and promotes satiety, and also reduces blood sugar spikes after meals.
Chana Chaat
Boiled kala chana with onions, tomatoes, and lemon makes for a healthy snack which is rich in fiber and low on the glycemic scale.
Vegetable Upma
When made with oats or broken wheat along with fiber-rich veggies, it offers complex carbs and fiber that helps maintain steady energy and blood sugar levels.
Baked Sweet Potato
As per a study, sweet potato consumption improves long‐term metabolic control of blood sugar levels. The best way to enjoy it is to bake it with a drizzle of olive oil, salt, and pepper and enjoy.
Buttermilk
It is low in calories, and the probiotics help improve gut health, which can indirectly support better sugar control. It is best to have it in limited amounts, and the zinc in buttermilk helps heal wounds and break down carbohydrates, which is useful for people with diabetes.
Guava with a pinch of salt
As per a study, guava fruit without peel is more effective in lowering blood sugar as well as serum total cholesterol, triglycerides and LDLc.
Berries
They are low in sugar and high in antioxidants that help improve insulin sensitivity. It is proven that dietary berries have been shown to improve insulin resistance in overweight and obese adults, especially those with insulin resistance.
Multigrain Vegetable Dhokla
It is said that fermented foods support digestion, while the multigrain mix adds fiber to slow sugar absorption.
Tofu Tikka
Soy products are said to lower the risk of type 2 diabetes. It is suggested to make snacks with soy products with minimal oil to make the best of the nutrients found in tofu.
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DISCLAIMER: This article is based on information from the public domain and/or the researches we referred to. Always consult your health practitioner before starting any routine.