Healthy snacks for diabetics with very little carbohydrates
A snack is a small snack. This raises the question: how small is that exactly? Usually you should limit snacks to 200 calories or even less. People with type 2 diabetes should not only pay attention to calories, but also to their blood sugar levels. The ideal snack for diabetics should best contain about 15-30 g of carbohydrates and plenty of protein and fiber. The exact time for snacks and the amount of carbohydrates vary from person to person. Here are a few ideas for healthy snacks that are quick to prepare and don't drive blood sugar up.
How do you know if you need a snack?
Your blood sugar level is low: Do you feel shaky, sweaty, or disoriented between meals? These symptoms may indicate low blood sugar. If you delay or miss a meal, or don't eat enough carbohydrates with a meal, your blood sugar may drop. Certain medications can also cause low blood sugar. Low blood sugar is defined as less than 70 mg / dL (some people may experience symptoms at higher concentrations). If you feel “weird” or symptomatic, you should test your blood sugar.
If your blood sugar is low, you should consume 15 g of quick carbohydrates: 3-4 glucose tablets, 120 ml of juice, 240 ml of skimmed milk. Then take the test again to make sure the blood sugar level has increased. If not, repeat the steps. The goal is to prevent low blood sugar as much as possible. If you are taking medications that can cause hypoglycaemia, such as Insulin or sulfonylureas, you may need a small snack between meals.
You eat too much at dinner: As a rule, a snack should keep you full until the next meal. So a small snack in the afternoon can prevent you from overeating at dinner. For example, if you have lunch at 12 p.m. and dinner is not served until 7 p.m., you probably need a snack around 4 p.m.
Snacks that diabetics should avoid
To get full and prevent spikes in blood sugar, avoid carbohydrate-rich, low-protein snacks – crackers, cookies, pretzels and chips. These types of foods cause blood sugar to skyrocket and can cause even more carbohydrate hunger later because they are low in protein and fiber. It's also easy to overeat. Make sure your snacks contain about 15 g of carbohydrates, but not more than 30 g. People with type 2 diabetes are best off eating low-carb snacks. If you test your blood sugar more often, you can find out how your body reacts to it and which snacks are best for you. Ideally, your snack should contain at least 3 g of fiber and about 4 g of protein.
Examples of healthy snacks for diabetics
1 small apple (114 g) with 1 tablespoon of peanut butter, almond butter, cashew butter or sun kernel butter.
~ 160 calories, 8 g fat, 1 g saturated fat, 20 g carbohydrates, 5 g fiber, 60 mg sodium, 5 g protein
1 whole bell pepper (orange, yellow, red, green) cut into pieces with 2 tablespoons of bean dip.
~ 110 calories, 6 g fat, 1 g saturated fat, 14 g carbohydrates, 5 g fiber, 120 mg sodium, 0 g fiber, 3.6 g protein
20 baby carrots with 2 tablespoons of hummus or 2 tablespoons of guacamole.
~ 140 calories, 6 g fat, 0 g saturated fat, 21 carbohydrates, 4.5 g fiber, 120 mg sodium, 3 g protein
180 grams of edamame (with bowl) with sea salt
~ 188 calories, 5.6 g fat, 0 g saturated fat, 17 g carbohydrates, 7.5 g fiber, 250 mg sodium, 15 g protein
The protein of 2 eggs (hard-boiled) with 30 grams of ricotta cheese, diced red bell pepper on 1 slice of whole grain bread (15 g carbohydrates per slice)
~ 200 calories, 4 g fat, 2 g saturated fat, 15 g carbohydrates, 280 g sodium, 6 g fiber, 17 g protein
60 grams of fresh or frozen peaches (heated in the microwave) with 170 grams of low-fat Greek vanilla yogurt + 2 teaspoons of ground flaxseed
~ 195 calories, 2 g fat, 0 g saturated fat, 28 g carbohydrates, 3.5 g fiber, 75 mg sodium, 17.5 protein
Healthy snacks are part of a healthy diet
Healthy snacks are a great way to add vitamins, minerals, and fiber to your diet. No complicated recipes or special ingredients are required. All you need is a low-carb snack to satisfy your hunger and regulate your blood sugar.
Below are some filling snack ideas that contain about 5 grams of carbohydrates:
125 grams of popcorn
12-15 toasted or raw, unsalted almonds
113 grams of low-fat cottage cheese
1/4 of a small avocado
1 cheesstring
5 baby carrots with 1 tablespoon of peanut butter
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