10 Easy Snacks for a Type 2 Diabetes Diet
Living with diabetes means you need to eat at regular intervals to keep blood sugar levels in check. This means you should eat three well-balanced meals and at least three snacks per day. Snacks are an important part of a type 2 diabetes diet to help manage weight and control blood sugar. It is important these snacks consist of a moderate amount of proteins and low-glycemic index carbohydrates, to aid with weight loss. Some examples follow...
1. Nuts: A good source of healthy fat and fibre; naturally low in carbohydrates. Portion size is important. For example, 10 peanuts or pistachios are considered one serving.
2. Fresh Fruit: Fruit spread with nut butter offers healthy fat with a good source of fibre. Be sure to measure fruit servings, because too much fruit can increase blood sugar levels. A small apple with almond butter is a good choice and feels less filling.
3. Popcorn: A terrific whole grain choice (3 cups only has 15 grams of carbohydrates). Remember, the butter-soaked variety isn't a good choice.
4. Greek Yogurt: Reach for it when you crave something sweet. (Start with 1 cup of fat free or low fat yogurt, sprinkle with cinammon or a tablespoon of walnut crumbles for extra sweetness and flavour, and add some of your favourite berries for a fibre boost.)
5. Fresh Veggies: Try some carrot sticks with 1 tablespoon of hummus, or two long celery stalks with 1 tablespoon of peanut or almond butter.
6. Parfait: Layer 1/4 cup granola, 1/4 cup blueberries, 1/4 cup raspberries and 1/4 cup fat free or low fat greek yogurt or cottage cheese.
7. Smoothie: One cup blueberries, 1/4 cup spinach leaves, 1/2 cup low fat plain greek yogurt and 1/2 cup pineapple coconut water. Mix in blender until smooth.
8. Eggs: A rich source of protein containing about 70 calories, packed with phosphorous, vitamins A and D and B complex vitamins. A hardboiled egg with a small sliced tomato is a quick and easy snack.
9. Trail Mix: A handy, portable snack. For one serving, combine 1/2 cup bran or other whole grain cereal, 2 tablespoons raisins and 12 almonds.
10. Mini-Pizza: Craving the comfort of pizza? Opt for a mini-version containing grains, protein, vegetables, calcium and a lot of delicious flavour. Simply toast a whole grain or whole wheat english muffin and top it with 2 tablespoons tomato sauce, some fresh spinach, a few sliced mushrooms and 1 ounce of grated low-fat mozzarella cheese. A few seconds in the microwave and you will get that gooey pizza taste.
Planning ahead will ensure a healthy choice is available when you need a nutritious snack.
Petra Brummelhuis, RN.