Snacking usually gets a bad reputation, but for someone managing type 2 diabetes, it can be a secret weapon. Imagine you’re in the middle of a busy workday, and those afternoon cravings hit hard—reaching for a bag of chips might seem easy, but choosing a healthy snack could make all the difference. 

Simple carbs, like white bread or sugary snacks, can cause rapid spikes in blood sugar. Over time, these spikes can lead to serious complications like diabetic neuropathy (nerve damage), diabetic retinopathy (vision problems), heart disease, or even stroke. So, it's all about making thoughtful choices: opting for complex carbs that digest slowly, paired with protein or fibre, can help keep your blood sugar steady and reduce the risk of long-term health issues.

 

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Best Snacks For People With Diabetes

When it comes to choosing the best snacks for managing blood sugar, it's all about balance. And when you think about it, healthy snacking is not just about curbing hunger—it’s also a great tool for managing weight and fueling your body correctly. So, whether you're reaching for a handful of nuts or an apple with peanut butter, making the right choices can keep your day—and your health—on track.

The celebrity nutritionist, Ryan Fernando in his book Wh(eat) Less has revealed that when people develop diabetes, the suggestion commonly given to them is to consume wheat as it has more fibre compared to rice. Fibre slows down the release of sugar in the body . Wheat has both protein (gluten) and carbohydrates, around 75 per cent which is less efficiently digested and rapidly converts to glucose, which is responsible for increasing blood sugar levels. 

As a nutritionist, he advises people with diabetes to eliminate wheat from their diet and this step will add a decade to their life. 

 

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Here are some healthy snack options for people with diabetes:

1. Roasted chickpeas: Roasted chickpeas are a crunchy, protein-packed snack perfect for managing blood sugar. Not only are they rich in protein, but they also contain a good amount of fibre, which helps slow down the absorption of sugar into your bloodstream. This combination makes chickpeas an excellent choice for people with diabetes, as they prevent spikes in blood sugar while keeping you feeling full for longer. 

2. Beans: Beans are an all-star when it comes to both protein and fibre. Kidney, black, and pinto beans are not only budget-friendly, but they also provide slow-digesting carbohydrates, which helps prevent sudden sugar surges in your bloodstream. In fact, eating beans can help improve blood sugar control over time. 

3. Tempeh and tofu: Tempeh, which is fermented soy, has a firm texture and a nutty flavour, making it a great option for a heartier snack. Both tempeh and tofu are low in carbs, high in protein, and contain healthy fats, all of which contribute to better blood sugar control. 

4. Avocado: Avocado is a powerhouse snack for blood sugar control, thanks to its high content of healthy fats, fibre, and deficient carbohydrate levels. These fats help slow digestion, preventing blood sugar spikes after meals or snacks. Avocados are also rich in potassium, which supports heart health, making them a great choice for people with diabetes.

Related story: Managing Diabetes Naturally

5. Olives: Olives are packed with monounsaturated fats, which not only improve heart health but also help slow the absorption of sugar into the bloodstream. Olives are low in carbohydrates, and ideal for maintaining steady blood sugar. Whether you snack on them straight from the jar or add them to salads, olives are a great way to curb hunger while keeping your blood sugar levels balanced. 

6. Almonds, pistachios, or walnuts: Nuts like almonds, pistachios, and walnuts are great snacks for people with diabetes. They are high in protein, fibre, and healthy fats, which help control blood sugar. Almonds are rich in magnesium, while walnuts provide omega-3 fatty acids, and pistachios have a lower calorie count but still pack a protein punch.

7. Boiled eggs: Eggs provide key nutrients like vitamin D, which supports bone health and immune function, and choline, which is essential for brain health and proper liver function. These nutrients, along with the protein content, work together to help regulate blood sugar levels. Protein helps slow down the digestion and absorption of carbohydrates, preventing blood sugar spikes that can happen with carb-heavy snacks. 

Related story: Keep Diabetes Under Check: How to Stop Diabetes Before it Starts

8. Apples with peanut butter: Apples are packed with essential nutrients like B vitamins, vitamin C, and potassium, which support overall health. They’re also rich in fibre, which helps regulate the absorption of sugar into your bloodstream. This slow digestion process is key for preventing sharp blood sugar spikes, making apples a great snack choice for people with diabetes.
Pairing apples with peanut butter takes the benefits up a notch. Peanut butter is not only a good source of protein, but it also contains healthy fats, vitamin E, and magnesium, all of which are known to help in diabetes management. 

 

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The right snacks in your diet can make a huge difference in managing blood sugar levels, especially for those with diabetes. Whether it's protein-rich choices like hard boiled eggs, almonds, or roasted chickpeas, or fibre-packed options like sprouted whole grain breads and apples with peanut butter, selecting snacks that combine healthy fats, protein, and fibre helps to keep blood sugar stable while curbing hunger. By making mindful snack choices, you not only maintain better blood sugar control but also support overall health and energy levels throughout the day.

 

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