In the event you have been following my articles, you would have known by now that I am a strong supporter of whole foods. I am now totally convinced that with discipline, we can eradicate diabetes from our lives through lifestyle changes of diet and exercise/activities.
I will say it upfront from now, I support mainly whole foods as snacks. As a diabetic, I searched long and hard to find a list of snacks for diabetics. I found from experience that the safest and ultimately best snacks for diabetics are whole foods.
It is really not difficult and, as I stated earlier I am speaking from my experience. I love snacks and anything pastry, but, I had to work on that mindset and re-train my brain as it relates to what I crave, or at least felt I must eat. I still eat a little bread and crackers, but just a little with a lot of whole foods.
The key to healthy living is a diet rich in fiber-filled foods. This should also be coupled with exercise, or, at least an active lifestyle. With that said, let us take a look at some fiber-rich snacks for diabetics.
Snacks Rich in Fibre
I like to eat foods which are rich in fiber for my snacks. The truth be told is that I prefer to exclude snacks, but, I must admit that there are times when it is absolutely necessary. I try to have fruits and nuts with me most days so that I can consume them for snacks.
Sweet Snacks for Diabetics
All fruits (especially strawberries, apples, pineapples, ripe bananas, mangoes, and if I don’t force myself to stop, then I could very well list all the fruits I can purchase in my country). Do note that I have some fruits on the list which are controversial as it relates to diabetics.
I call these my sweet snacks for diabetics. Ripe banana is one such example. As long as I eat mainly whole foods for the day, I find that I can consume a lot of fruits and get a close to normal, or even numbers in the normal range for my blood sugar.
I eat these alone, but, I also combine with other foods. Please continue to read so that you will see the other ways I consume fruits as snacks and still prevent a sudden spike in my blood sugar. Let us remember that the idea is to use food to control our blood sugar, or possibly eliminate diabetes from our lives.
Packaged Snacks for Diabetics
Nuts (cashew, peanuts, pecan, walnuts, and almonds, or pretty much what is available). I eat these alone, sometimes with cheese, plain yogurt, or add to smoothies.
These are fast becoming my go-to snacks. I love the fact that they are easy foods. They are packaged and made available in the grocery stores. This makes it easy to just grab a bag of nuts for the road.
These packaged snacks for diabetics, ensure that we avoid getting huge spikes in our blood sugar. I especially love having nuts in the nights with a bit of cheese before I retire to bed. This has helped with my fasting blood sugar. Yes, it tends to be lower when I consume nuts.
Low Glycemic Snacks for Diabetics
A lot of the seeds I eat fall in this category. So too are some fruits and nuts. Yes, vegetables too also are in this category, but I am not fond of these as my snacks.
Seeds (flaxseeds and chia seeds are definitely my favorite). I add these to my fruit and vegetable smoothies. I also add them to oats and cornmeal porridge, which are sometimes a part of my breakfast, or a snack at work.
String cheese with 3 to 4 crackers. Sometimes I just have the cheese and fruit. I also like the fact that it is easy to carry cheese as I can slip it into my bag. Cheese overall is also a low glycemic index food which does not cause a spike in our blood sugar.
Movie Snacks for Diabetics
Almonds, cranberries, and prunes are some of the snacks I eat when I am watching a show at home and feel like having a snack. I do not eat a lot of dried fruits, but I like prunes for bowel movements.
However, when you eat a lot of whole fruits you do not need prunes for bowel movements. I sometimes add a piece of cheese to these snacks, which then proves to be a great “pick me up afternoon snack” for me.
Almonds leave me feeling full and they also help to stabilize my blood sugar. I also add almonds to my smoothies. When I consume almonds whilst I am watching a movie, I find that I do not raid the refrigerator at nights because the almonds leave me feeling full.
Please see below for some more diabetic snacks and the way I combine them to please the appetite.
Grape and Cheese Anyone?
Grapes, cream cheese, and crackers. I like to spread a little cream cheese on two to three crackers and then I top that off with grapes, or, other fruits such as strawberries or ripe bananas. I love all kinds of cheese and I especially love the fact that they leave me feeling full.
Yogurt for Diabetics
Greek/plain yogurt with fruits and nuts. I love to add a little fruit and some slightly chopped nuts to my plain yogurt. This keeps me feeling full for longer and I sometimes use this to satisfy my sweet tooth. Yes, my sweet diabetic snack.
Here is an interesting article about probiotics and why we should be eating more yogurt. I choose a combination of the following to eat with my plain yogurt:
- ripe banana
Ever Heard of Apple and Cheese?
Apple and cheese. I love to take a bite of these two. I sometimes substitute the pear for the apple. These two, whether eaten by themselves or together helps to stabilize my blood sugar.
Click and read to see how you can control diabetes with apples.
Apples are wonderful for all to consume.
Avocado Please for Healthy Fats
Open-face sandwich with avocado. I like to toast a slice of bread, crush a slice of pear to which I add mayonnaise, a little salt, and pepper, mix this and add to by toasted bread, topped with either a slice of tomato or cucumber.
This is another award-winning snack for me when I am extremely hungry and dinner is nowhere close to completion. Please read this article on the avocado.
Bread Slice Pizza
Bread slice pizza is a popular diabetic snack for me, especially when my son was still living at home with me. I realized that eating one slice of whole grain bread does not have a horrible spike on my blood glucose and so I combine this with cheese, tomatoes, sometimes mushrooms, green peppers and pineapple for a delicious pizza.
I place this in the toaster oven for a few minutes, just enough to make the bread crisp and I enjoy my healthy snack. This is sometimes my meal with some fruits and a cup of coffee or some other hot beverage. Click the word coffee above to read about its’ effect on blood sugar.
Another version of this is the English Muffin with Cheese and Vegetables Pizza. I love to top my English Muffin with cheese, tomato or carrot, then stuff it in the oven, remove when crisp and enjoy my snack, or meal.
Peanut Butter Snack to Prevent a Spike
Peanut butter and bread or cracker are also a “go to” snack for me. Yes, peanut butter. I remember when my blood sugar readings were extremely high, I would eat two teaspoons of peanut butter before going to bed and the following morning I would have a lower reading.
I actually wrote an article about the benefits of peanuts. Please click on the word peanuts and read. I find that if I am hungry in the night and I just eat a tablespoon of peanut butter, especially the crunchy one, then the following morning my fasting readings are great.
Please feel free to share your diabetic snack ideas with us. Go ahead and use the comment box below.
Continue to read. We are almost done, but there is something I find a bit worrying and would, therefore, like to start a discussion going on said concern.
Diabetes Runs in the Family
Every time I hear this said I feel sad. Most of us do not make the connection that the majority of the time it is our way of life which is passed down from one generation to the next which runs in the family.
Our children learn from us. A mother and father who sits and read and discuss a lot will see some of their children doing exactly the same, especially if you set aside some time for the family to read and discuss together.
Likewise, if you make it a habit to stop and purchase fast foods, then guess what? Your children will acquire the taste and they will prefer this to whole foods.
Yes, you get the drift. Teach your children to snack on fruits, vegetables, nuts, seeds and use some of the ingredients to make smoothies (no sugar added) and you will be amazed by the results.
We owe it to our children to teach them to be healthy and to make the right choices. For more information about a family history of diabetes, please click and read this article about family history and diabetes.
I welcome your snack ideas. You don’t have to be diabetic. Please share with us any whole food/healthy snacks, so that together we can fight and eradicate diabetes from among us.