I don’t know about you, but if I am going to snack it has to be simple. If a snack is too complicated to prepare, I will most likely choose to grab a bag of processed garbage… then dwell in my own self pity and disappointment as I regret my life decisions.
Yes, I am talking from experience. When I was first diagnosed with type 2 diabetes I still found myself reaching for the bad foods to curb those midday cravings. I thought all the healthy snacks were expensive or required hours of meal prepping.
Once I realized that there were simple snacks I could eat when I got the munchies, snacking didn’t seem so difficult.
Benefits of Snacking
Although mindless eating can lead to increased calorie intake and unhealthy habits, meaningful and intentional snacks can be beneficial for type 2 diabetics.
Manage Appetite
I find myself overeating when I allow myself to become too hungry. Eating snacks high in protein and fiber, low in calories and carbohydrates will help reduce overeating and keep a healthy appetite.
Reduce Carbohydrate Intake
When snacking it is important to continue to count your carbohydrate intake. You may find that your daily carbohydrate total reduces with healthy snacking.
Maintain Healthy Glucose Levels
Eating healthy throughout the day reduces extreme high and low fluctuations in your blood sugar levels. Healthy snacks between meals will help you maintain healthy blood sugar levels.
Increase Energy
Keep your body from crashing midday by refueling with fiber and protein. I find that a quick, healthy snack is sometimes just what I need to keep my energy level up.
Simple Snack Choices
The key for me to make good sending choices is to have quick and healthy options on hand. Here are some snacks I keep on hand.
Peanut Butter
It is only fitting for me to start my list with ultimately one of my favorite snacks, peanut butter. Peanuts have amazing, may I say magical, powers and the benefits always amaze me. They are packed with protein, fiber, and healthy fats. I could go on, but I won’t. If you want to know more about the health benefits of peanuts and peanut butter check out Medical News Today. Long story short, peanut butter provides me with both a bit of sweet and a bit of salty to help with cravings. It is also low-carb (I look for brands that have 2-3 carbs per 2 Tbsp) and filling. I love to put peanut butter on apple slices, celery, crackers or toast.
Nuts
While we are on the topic, there are a number of other great nuts diabetics can eat. Like peanuts, tree nuts provide a variety of health benefits. Lightly salted almonds and pistachios are my go to, but Everyday Health has some great information on the benefits of a variety of nuts.
Popcorn
Interesting enough, popcorn has been linked to maintaining healthy blood sugar levels. This low-sugar, low-carb snack can also be very filling, helping you cut excessive eating. Not all popcorn is created equal, make sure you read the nutrition label and measure out your portions.
Jerky
Great on the go, jerk is a high protein, low-carb solution to a quick grab-and-go snack. I like to keep a pouch of Stryve beef jerky in my drawer and pull out a chunk when I start to feel my cravings kicking in between meals.
Veggies
Naturally low-calorie, low-sugar, and low-carb, veggies are a great go to. I like to pair them with garlic hummus or a healthy ranch dip, or add some protein with a boiled egg or tuna.
Cheese
Another favorite, cheese, is a staple snack for me. I could literally eat cheese for every meal! With so many varieties, cheese is a great snack that pairs well with vegetables, berries, and fiber rich crackers. Many cheeses are low-carb and packed with protein, but if you’re watching your calories or sodium levels, pay close attention to the cheeses you’re eating.
Pork Rinds
This seems too bad to be good, but it’s not, well not entirely. Pork rinds are naturally low-carb and although they can be higher in calories and sodium, they can be a great alternative to other savory snacks. I was never a huge fan of pork rinds, but I love salty, savory snacks and have always gravitated to potato chips, tortilla chips and pretzels to satisfy my craving. I have found pork rinds do the same and if I want to mimic the days of my bad indulgence, and they are great with a yummy dill dip, salsa, hummus or cheese dip. Just remember to eat them in moderation.
Dark Chocolate
I’m a chocoholic. If I see chocolate it is so hard to say no. I have found that instead of denying myself chocolate, which will only lead to over indulgence, I will allow myself a small satisfying morsel of dark chocolate. Especially when I have a stressful day, a little bit of chocolate is just what I need to keep from giving into my bad food cravings. There are some great chocolate options for diabetics, such as Lily’s.
Ideally, diabetics should eat more frequently to regulate blood sugar levels and keep from experiencing high spikes and plummeting lows. Try incorporating healthy snacks 2-3 times a day. It is important to remember to include your snacks when tracking your daily carbohydrate intake and check your blood sugar before and 1-2 hours after introducing new foods.
What are your favorite snack foods?
