Best snacks for people with diabetes in 2023 – Forbes Health

The following snacks are recommended by nutrition experts to support blood sugar control in people with diabetes.

Fruit nuts or nut butter

According to Robert Iafelice, a dietitian based in Mentor, Ohio.

Iafelice also recommends pairing sugar-free nut butters with fresh fruit. “Although fruit contains sugar, the sugar (fructose) is absorbed more slowly than the carbohydrates in cereals,” says Iafelice. “Also, the nut butter further slows the effect on blood sugar.”

Some research also suggests that nuts may also contain compounds with anti-diabetic properties. For example, a 2017 review reported that the heart-healthy fats found in walnuts may aid blood sugar control and reduce appetite, while the fiber and polyphenols they contain may protect against diabetes by altering beneficial bacteria in the gut.

Berry Greek Yogurt

Low-fat or fat-free Greek yogurt is another nutritious low-carb snack option that can help maintain healthy blood sugar control. Greek yogurt is high in protein to help stabilize blood sugar, says Iafelice, who recommends mixing in berries or stevia to help sweeten it naturally.

Interestingly, research links eating 80 to 125 grams of yogurt a day to a 14% lower risk of developing type 2 diabetes. Additionally, some types of yogurt also contain beneficial probiotics, which can help regulate sugar metabolism.

whole grain oatmeal

Each serving of whole grain rolled oats contains a healthy dose of resistant starch. As the name suggests, this type of starch resists digestion and helps feed beneficial bacteria in the gut, according to Justine Chan, Registered Dietitian and Certified Diabetes Educator at YourDiabetesDietitian.com. “Additionally, these types of foods also contain soluble fiber, which can help manage hunger (and) lower cholesterol as well as blood sugar,” she says,

Several studies confirm the beneficial effects of oatmeal. For example, a 30-day study in 298 people with type 2 diabetes found that adding 50 or 100 grams of oats to a low-fat, high-fiber diet resulted in significant improvements in blood sugar levels. after meals, insulin resistance, cholesterol. levels and hemoglobin A1C, a marker of long-term blood sugar control.

To make your own tasty oatmeal at home, try topping oats with fresh fruit, chia or flax seeds, and nut butter. You can also add a scoop of your favorite protein powder to boost the protein content.

Vegetables with hummus

“Most of us don’t eat enough vegetables,” says Chan. “Incorporating them into snacks can help fill the void.” Chan adds that vegetables are a great source of antioxidants, which can protect cells from damage and prevent certain diabetes-related complications.

Combining fresh vegetables like cucumbers, cherry tomatoes, carrots or bell peppers with hummus can be an easy way to add more valuable nutrients to your diet. According to the American Diabetes Association, plant-based proteins like hummus are also particularly high in high-quality protein, healthy fats, and fiber.

Edamame

Edamame is a type of immature soybean that is often boiled or steamed and enjoyed as an appetizer or snack. Besides being versatile and full of flavor, edamame can also be a nutritious option for people with diabetes. “Edamame is a great all-in-one snack choice for diabetes, packing carbs, fiber, protein, and fat into one nutrient,” Price says.

Additionally, some research shows that the soy protein found in edamame may benefit type 2 diabetes. In fact, a meta-analysis of 11 studies concluded that soy protein may lower blood sugar levels and fasting insulin, lower cholesterol levels and improve markers of insulin resistance.

Although there are many prepackaged edamame snacks available at most grocery stores, you can also easily make your own at home. Try tossing unshelled, heated edamame with your favorite toppings, like sea salt, minced garlic, lime juice, or grated Parmesan cheese.

(Note: Product details and prices are correct at time of publication and are subject to change.)