Snacks are not an essential part of a meal plan; however, they certainly can be built into your day if necessary. Limiting snacks can be a good place to start if you’re trying to cut calories or lose weight. Usually, people with diabetes may choose up to three snacks a day. Snacks should be inserted if you go too long in between meals or if you find that your blood sugar drops during a certain time every day.
When choosing snacks for diabetes, they should be high in fiber, protein, and/or healthy fats, which can help keep you feeling satisfied. Examples of such are hummus and baby carrots or edamame. Including non-starchy vegetables in your snack is a great way to add more fiber and more servings of vegetables. If you choose a carbohydrate food as a snack, like whole-grain crackers or fruit, pair it with a protein food or healthy fat like string cheese or nut butter to help reduce the carbohydrate’s effect on your blood sugar.
Below are four snacks that are perfect for people with diabetes to help manage their blood sugar. Read on, and for more on how to eat healthy, don’t miss 5 Best Fruits to Eat If You Have Diabetes, Says Dietitian.
The following recipes are excerpted from Diabetes Create Your Plate Meal Prep Cookbook by Toby Amidor, MS, RD, CDN, FAND. Photographs by Alison Lima. Used with permission of Robert Rose Books. All rights reserved.
Croquettes are vegetable patties that are pan-fried in a small amount of oil. This version uses potatoes, carts, onion, and celery and are might tasty. Serve with a spoonful of nonfat plain Greek yogurt for dipping.
Get the recipe for Vegetable Croquettes.
Cottage cheese is an underappreciated dairy food, but I get it—some folks don’t like its texture. This recipe tosses your cottage cheese into the blender and the result is smooth, creamy and filled with protein and calcium. Top it with sugar-free maple syrup, fresh fruit, and nuts, and you’ve got yourself a winning combination.
Get the recipe for Whipped Cottage Cheese with Berries and Pistachios.
Chia seeds have a mild taste, so when you add bold flavors, like orange and vanilla, they really stand out. When mixed with milk or water, chia seeds swell (or gelatinize), and overnight that mixture transforms into a pudding. Whip up this recipe that serves 5 on Sunday night, and enjoy a pudding snack every day of the week.
Get the recipe for Orange Creamsicle Chia Seed Pudding.
Bites or balls are easy to whip up together, which makes them ideal to meal prep. They’re easy to grab-and-go with no heating required. These bites contain a variety foods—dates, almond butter, walnuts, carrots, raisins, and coconut flakes—to help balance it out and make them more satisfying.
Get the recipe for Carrot Cake Energy Bites.
And for more, check out these 108 most popular sodas ranked by how toxic they are.
Toby Amidor, MS, RD, CDN