Tags: snacks | diabetes | cravings | blood sugar

10 Best Snacks for Type 2 Diabetes

the sun shines on apples growing in an orchard at wilkins cider farm at lands end farm.
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By    |   Wednesday, 17 October 2018 05:24 PM

When you have a craving for snacks, eating well is usually the last thing on your mind. But if you have type 2 diabetes, it’s important to adopt a smart snack strategy for controlling your blood sugar levels.

In an article for Everyday Health, Katherine Basbaum, MS, RD, a clinical dietitian in the Cardiology and Cardiac Rehabilitation department at the University of Virginia Health Care system in Charlottesville recommends you fill your snack plate the same way you would for a regular meal. That means half the plate should be non-starchy vegetables, one-quarter should be lean protein and one-quarter a starchy carb.

Here are some snacks for diabetics that are healthy and will satisfy cravings:

1. String cheese with whole wheat crackers. These individually wrapped sticks of low-fat cheese are easy to have on hand and pair beautifully with whole grain crackers and veggie sticks.

2. Almonds and dried cranberries. A mixture of nuts and dried fruit is a power-packed diabetes snack that helps limit blood sugar spikes according to an article published in the European Journal of Clinical Nutrition. Because both foods are high in calories, limit your portion to two tablespoons each.

3. Hummus with Veggies. This delightful snack is easy to prepare if you buy pre-cut vegetables at your supermarket as well as the hummus for the dip. You can also serve low-fat yogurt as well.

4. Black bean salad. Rinse a 15-ounce can of low-sodium black beans under running water and drain well. Mix the beans with ½ cup each chopped tomatoes, chopped cucumber, chopped green pepper and peeled and cubed avocado. Stir in two tablespoons of fresh lime juice and season with salt and pepper, to taste. Serve on lettuce cups or with baked tortilla chips.

5. Greek yogurt with raisins. Researchers tracked people with diabetes who lived in Greece and ate lots of raisins. They found that raisins did not raise blood sugar and actually lowered blood pressure. Topping a half cup serving of plain Greek yogurt with a tablespoon of raisins makes a healthy snack for those with type 2 diabetes.

6. Open-faced turkey sandwich. Who says snacks can’t be filling as well as healthy? Top a slice of whole wheat or rye bread with a two slices of low sodium roast turkey or chicken breast. Add lettuce, tomatoes and mustard or light mayonnaise for more taste and nutrients. 

7. Berry-Banana Smoothie. In a blender whirl a half cup of frozen berries with half a banana and a half cup non-fat milk or yogurt. Add cubes for a thicker beverage.

8. Egg Salad. This time-honored favorite snack food can be made healthier by mashing hard cooked eggs with low-fat mayonnaise, chopped chives for flavor and serving with whole wheat crackers.

9. Apple and peanut butter. Slice whole apples (leave the skin on) and top with a dollop of natural peanut butter. The peanut butter may help control blood sugar levels and manage hunger according to research published in the British Journal of Medicine

10. Mini-Pizzas. Use a 6-inch whole wheat tortilla as the crust to assemble healthy pizza snacks. Top with fresh or canned diced tomatoes, sautéed veggies of your choice and a tablespoon of shredded cheese. Bake at 400 degrees for 10 minutes or until cheese melts and the crust is firm.

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When you have a craving for snacks, eating well is usually the last thing on your mind. But if you have type 2 diabetes, it's important to adopt a smart snack strategy for controlling your blood sugar levels.
snacks, diabetes, cravings, blood sugar
Wednesday, 17 October 2018 05:24 PM
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