By kkhealthcarecentre 
High blood sugar can lead to four serious conditions collectively known as diabetes. Insulin, a hormone produced by the pancreas, plays a key role in regulating blood sugar. When the body doesn’t produce enough insulin, it struggles to control glucose levels, leading to diabetes. The food you consume also impacts blood sugar, as carbohydrates in food convert to glucose. This is why people with diabetes are often encouraged to follow a diet low in foods with a high glycemic index.
I’ve listed some of the best snacks for diabetes that have been tested and proven effective. These snacks are broken down slowly by the body and help maintain stable blood sugar levels. Additionally, these foods can help manage insulin levels by reducing cholesterol and blood sugar.
Best Snacks for Diabetes
1. Tuna Salad
Fish like tuna are excellent choices for those with diabetes. Tuna is available canned or fresh, but fresh is preferable due to the high sodium content and preservatives in the canned version. Tuna is low in unhealthy saturated fats but rich in healthy unsaturated fats and omega-3 fatty acids, which are vital for diabetics at risk of heart disease. Tuna also helps lower blood sugar in type 2 diabetics. A typical tuna salad includes fresh tuna, chopped lettuce, tomatoes, mayonnaise (opt for the vegetarian version), celery, and chopped onion. Tuna salad contains no carbohydrates and is high in protein and dietary fiber, making it an ideal snack for diabetes.
2. Cottage Cheese
Recognized by the American Diabetes Association as one of the best protein sources, cottage cheese is made by removing water from fresh curd. It’s not aged like regular cheese, resulting in fewer calories, making it a favorite among health-conscious people. Cottage cheese is protein-rich and can be paired with vegetables or wheat bread, though those with type 2 diabetes might want to avoid bread due to high carbohydrates. On its own, cottage cheese contains no carbs.
3. Chickpeas
High in protein, chickpeas are one of the oldest cultivated crops and a top snack for diabetes due to their low glycemic index. The glycemic index measures how foods impact blood glucose levels; lower values are better for diabetics. There are many chickpea recipes, like hummus, made by mashing boiled chickpeas with spices and salt. Hummus is a great source of fiber, vitamins, and minerals, with a single cup offering 19 grams of protein.
4. Avocado
Native to Mexico, avocados are packed with healthy monounsaturated fats that help control blood sugar levels and improve insulin sensitivity. Research suggests that avocado seed husks may possess compounds beneficial for health. These include behenyl alcohol, already used in various antiviral medications, and dodecanoic acid, which can benefit heart health in diabetics. Every part of the avocado is useful.
5. Almonds
Almonds are low in carbs and rich in healthy fats, crucial for diabetics as they support weight loss and stable blood sugar levels. University of Toronto research has identified almonds as one of three nuts that reduce diabetes risk. Additionally, regular consumption is associated with improved glycemic control in type 2 diabetics. Almonds can be part of your diet or enjoyed as almond milk. For those in the prediabetic stage, an almond-rich diet can enhance insulin sensitivity and protect against heart disease.
6. Berries
Berries such as strawberries, blueberries, and raspberries are delicious and beneficial for diabetics due to their low glycemic index, preventing sudden blood sugar spikes. It’s recommended to eat a quarter cup of berries three times a day. Eating more can raise blood sugar. A blueberry kale shake is a popular choice among health enthusiasts. Incorporating frozen berries into your meals can support healthy eating, essential for managing diabetes. Although blackberries are less popular, they are suitable for ketogenic diets.
7. Yogurt
Rich in calcium and potassium, yogurt is a fermented dairy product high in protein, offering 10 grams per 100-gram serving, making it a great diabetic snack. The live bacteria in yogurt enhance metabolism and immunity. Unlike yogurt, ice cream lacks macrobiotic benefits and contains unhealthy fats and sugars. Unsweetened Greek yogurt is gaining popularity and is readily available in stores. Remember, yogurt’s natural taste is neutral or sour; any sweetness is artificially added.
Conclusion
It’s important to figure out which snacks work best for your body. Be mindful of potential allergies and be open to trying different options. Eating healthy keeps blood sugar levels in check, a key strategy for managing diabetes effectively.