Any refreshments you enjoy should contain fiber, proteins, potassium, and magnesium. Drawing on eight years of experience in nutritional counseling, I've put together my favorite 10 trusted quick and simple options to savor between meals.
I've also identified some of my best meal delivery services that offer diabetes-friendly nibbles in case you don't have the time to make these bites. Let's look at some easy-to-find food items.
» Worried that you might be overeating? Find out why portion control is important.
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1. Boiled Eggs
A 2018 study showed that eggs can improve type 2 diabetes blood glucose levels if you eat them regularly. With only 0.02 ounces of carbohydrates, they don't release much sugar into your system. So, the glycemic index (GI) is relatively low, which helps prevent sudden spikes and crashes in your blood glucose levels.
The same study revealed that eggs are also an excellent source of protein, which helps control blood sugar. This is because proteins help get the pancreas to release insulin and slow down how fast the stomach empties. This means sugar from food enters the bloodstream more gradually, leading to steadier blood sugar levels after meals.
Which Meal Delivery Service Will Help You Hit New Protein Heights?
If you're on the run, pluck a pre-boiled egg out of your fridge, and you're ready to eat on the go. When you have some extra time to sit and enjoy your snack, try Green Chef's delicious egg-based light meals. The service's fluffy, aromatic spinach and fetta omelet is just one of many protein-packed recipes on its menu.
2. Yogurt With Berries
A 6-ounce container of nonfat plain Greek Yogurt is high in protein and low in carbs, which can assist in controlling blood sugar levels. Also, Greek yogurt's GI is just 11, making it ideal if you have diabetes. Additionally, yogurt can help reduce inflammation, which type 2 diabetic patients often suffer from.
You can eat frozen yogurt as a dessert. Enjoy it plain or with fresh or frozen berries to improve flavor and satisfy your sweet tooth. I think of berries as diabetic superfoods. They're packed with antioxidants, vitamins, minerals, and fibers. One cup of fresh blueberries has just 84 calories, and one cup of strawberries contains only 46 calories.
Which Meal Delivery Service Can Give You a Very Berry Fix?
The "Low-Calorie Berry Smoothie" from Factor_ could be what you need to fill you up between meals if you enjoy fresh flavors. These kits are designed by dietitians and are nutritionally balanced to cater to different dietary requirements.
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3. A Handful of Nuts
Nuts help maintain adequate blood sugar regulation and serum lipids in type 2 diabetes, which can prevent cardiovascular disease (CVD). Here's a breakdown of which nuts are safe for people with diabetes:
- Almonds can lower your body's low-density lipoprotein (LDL) cholesterol to avoid blocked arteries.
- Cashews can manage various cholesterol levels, reducing the risk of heart disease.
- Pistachios can increase heart health by reducing triglyceride levels with their healthy amounts of fiber.
- Peanuts can assist with weight loss due to their high protein and fiber content.
Which Meal Delivery Service Will Go Nuts Over Your Health?
Trifecta's "Walnut Energy Bites" or "Cashew Clusters" could be what you're looking for if you want something a little more exciting than plain nuts. These treats taste like cinnamon and hint at sweetness, giving you a healthy mix of fats and proteins.
» Want to shed pounds? Check out our best weight loss meal delivery services.
4. Avocado
Studies show that avocados can positively impact the health of diabetic patients. They have a GI of 15 and are low in carbs and high in fiber. In 3.5 ounces, only 0.06 ounces of carbs are digestible, so they won't raise your blood sugar.
You can replace various complex carbohydrates, like brown rice, oats, and barley, with the monounsaturated fatty acids found in avocados to improve your lipid balance. This can reduce the risks of CVD. These healthy fats also help slow carbohydrate digestion, keeping your sugar levels in check and curbing your hunger.
Which Meal Delivery Service Can Help You Avoid Hunger Pains?
Freshology's "Guacamole Snack Pack" is made professionally from ripe avocados, lime, and spice to enhance the flavor. You can pair it with veggie sticks or whole-grain crackers for a perfect little feast.
5. Edamame
Edamame is a young soybean that's a suitable choice for vegans and vegetarians who have diabetes. A cup of cooked beans has about 0.65 ounces of protein. It also contains fiber and vitamin C, which can lower the risks of heart disease. Plus, it's low in carbohydrates, which can help you with weight loss.
You can blanch them in lightly salted water and serve them with the pods or add them to another snack to increase nutritional value. I like to heat edamame beans in the microwave. I season them with salt and pepper and toss them in chili garlic sauce. Just make sure to check the spices and dressing for added sugars.
Which Meal Delivery Service Will Have You Hungry for Hummus?
"Edamame Hummus" by Fresh and Easy can be a savory spread or a dip. It's packed with protein and fiber and has hints of tahini, lemon, and garlic. And the best part is you can make it yourself so you can season it to taste.
» Learn how people with diabetes can benefit from a vegan diet.
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6. Peanut Butter and Apple Slices
Sugar-free peanut butter has a low GI, and a two-tablespoon serving contains only around 0.25 ounces of carbohydrates. You can enjoy it with fruit or oat bread to help prevent blood sugar level spikes.
People with type 2 diabetes often lack magnesium, which helps improve insulin sensitivity. Luckily, you can find high levels of it in peanut butter. Instead of having it with jelly on your sandwiches, use it for dipping apple slices. Apple skin contains polyphenols that can support pancreatic cell health in patients suffering from diabetes mellitus.
Which Meal Delivery Service Spreads Satisfaction Like Peanut Butter?
You can upgrade this snack with Trifecta's almond butter when you feel like indulging. It's the perfect pick-me-up for those busy days when you need sustained energy.
7. Sugarless Cookies
Who said people with diabetes can't have baked goods? One of the benefits of low-sugar diets is that many treats, like sugarless cookies, are simple to make at home and taste great. Also, they're suitable for diabetes patients since they won't spike blood sugar levels.
You can experiment with nuts, seeds, and dried berries when baking. Additionally, use oat, coconut, almond, or whole wheat flour as they have more fiber and protein. And replace sugar with natural sweeteners to avoid spikes in your glucose levels.
Which Meal Delivery Service Will Satisfy Your Sweet Tooth?
If you want more variety, Marth and Marley Spoon also has "Oatmeal Raisin" and "Almond Flour Chocolate Chip" cookies. These kits use natural ingredients like bananas, raisins, and vanilla with powdered sweeteners to enhance the flavors.
8. Ricotta Cheese on Whole-Grain Crackers
I like ricotta as a snack for individuals with diabetes because 3.5 ounces of cheese contains around 0.0037 ounces (105 milligrams) of potassium. Potassium can assist with insulin secretion when your levels are too low, helping to prevent blood sugar spikes.
And, with 0.39 ounces of protein per 3.5-ounce serving, you'll be less likely to feel hungry between meals. I also like to pair whole-grain crackers with this cheesy topping.
Which Meal Delivery Service Does Ricotta Right?
HelloFresh has veggie flatbreads with ricotta and honey, which you can use as a snack or a light meal. You could enjoy the flatbread on a cheat day or substitute it with whole-grain alternatives for regular snacking.
9. Roasted Fox Nuts
Full of protein, the fox nut, also known as makhana or lotus seed, comes from the Euryale ferox plant and is nutritiously beneficial for patients with diabetes. Protein can help control HBA1c and increase insulin response.
Additionally, fox nuts are low in calories, saturated fat, and sodium and are high in fiber. This helps control your blood sugar levels when you consume them in the correct quantity.
Which Meal Delivery Service Will Make You Crave Makhana?
Freshology has created the perfect fox nuts nibbles for those days when you need more flavor. Their "Makhana Masala" is a crispy, spiced, guilt-free snack you can enjoy anytime. Cumin, coriander, and a touch of heat make this a healthy alternative to traditional deep-fried treats.
10. Celery Sticks With Yogurt Dip
Celery sticks are a handy nibble if you have diabetes or want to manage your weight. A single celery stalk contains only 6 calories and less than 0.03 ounces of sugar. And, if you aren't a fan of drinking plain water, you're in luck. Celery is almost 95% H20, so this veggie can help count toward part of your daily liquid intake.
These crunchy sticks can be a delicious and healthy snack or party appetizer when served with a yogurt dip. Yogurt adds the benefit of probiotics to balance the bacteria in our stomachs for better digestion. Here's a variety of dips you can make to eat whenever, wherever, with ingredients probably already in your fridge:
- Savory yogurt dip: Combine 1/4 cup low-fat yogurt with salt, pepper, lemon juice, chopped fresh herbs (such as dill, basil, or cilantro), and lemon zest.
- Greek yogurt ranch dip: 1 cup plain Greek yogurt,1 tsp dried dill, 1 tsp dried parsley, 1/2 tsp garlic powder, 1/2 tsp onion powder, salt and pepper to taste. Add a splash of lemon juice as an optional extra.
- Tzatziki: 1 cup plain Greek yogurt, 1 cucumber (peeled, seeded, and finely grated), 2 minced garlic cloves, 1 tsp freshly chopped dill, 1 tsp fresh lemon juice, salt and pepper to taste. Add a drizzle of olive oil to make it extra smooth.
- Smoked paprika Greek yogurt dip: 1 cup plain Greek yogurt, 1 tsp smoked paprika, 1/2 tsp garlic powder, and a pinch of salt and pepper. Season to taste with some cayenne pepper for extra heat.
- Greek yogurt pesto dip: 1 cup plain Greek yogurt, 2 tsp pesto sauce (store-bought or homemade), salt and pepper to taste, and a sprinkle of grated Parmesan cheese for decadence.
Which Meal Delivery Service Will Make You a Master Chef?
You can order almost any yogurt dip components from Martha and Marley Spoon. They're a convenient option if you aren't a fan of shopping or don't have the ingredients stocked at home.
Master Diabetic Snacking and Meal Planning
A diabetic diet guide can help you make the right snack choices. Just focus on the nutrients that can maintain a healthy blood sugar level, such as foods high in protein, healthy fats, magnesium, potassium, and fiber.
While having some sugar-free eats on hand to subdue those cravings is important, planning your main meals and portion sizes is even more vital. And if you don't like cooking, prepared meal delivery services offer pre-portioned and pre-packaged meals ready for you to pop in the microwave or oven.
» Ready to eat healthier? Add these nutrient-rich foods to your diet.
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