The Right Snacks for Type 2 Diabetes

If you’ve been diagnosed with type II diabetes, managing your disease with doctor-prescribed medications (i.e., insulin) as well as with diet and exercise are imperative to prevent a broad range of health issues. What you eat is just as important as following doctors orders as far as medications to help keep your blood sugar levels in check. Diabetes left untreated may result in several eyes, nerve, heart complications. Consuming a healthy diet with protein and fibrous snacks in between is important to keep blood sugar stable:

1. Turkey and cream cheese roll ups
While studies do show that certain animal proteins, like red and highly processed meats, may increase the risk of type 2 diabetes and associated complications, there are good options for snacking in lean and low fat meat options. For instance, dress a whole wheat tortilla with natural sliced deli turkey or chicken and smear with a bit of low fat cream cheese. Roll it all up for a conveniently portable snack.

2. Hummus and veggies
Diabetes research continually shows that plant-based sources of protein are the best options for diabetes patients. Not only do beans, nuts, and legumes provide a heart healthy snack, most are typically low fat options that keep us satiated for longer as well. So try a low fat bean or legume (i.e., lentil) dip, like hummus and use some raw vegetables (i.e., celery, carrot, cucumber, mushroom, broccoli, cherry tomatoes, and cauliflower) for dipping.

3. Baked sweet potato wedges
Fiber is increasingly important in our diets, especially if you have type 2 diabetes. Not only is fiber heart-healthy, providing bulk and healthy waste elimination; fibrous snacks made from carbohydrates (like sweet potatoes) aid digestion and keep blood sugar stable. Instead of white or yellow potatoes, boost the vitamins in your snack by opting for sweet potatoes. Cut into wedges and toss with a bit of olive oil and the spices of your choice (as long as they are low sodium) and bake on a sheet in the oven for 25 minutes. 

4. Yogurt parfait with berries
Diabetes diets rich in lean proteins are important to keep the patient satiated and body weight under control. Protein for diabetes patients is particularly of importance to support the growth and repair of body tissues and cells. Look for simple sources of protein versus processed or trans fatty sources (i.e., organ meats, fast food, etc.). A great snack is high protein Greek yogurt and mixed berries (i.e., blueberries, raspberries, and strawberries). Instead of sugary “fruit on the bottom” type yogurts, buy a high protein plain yogurt and add in natural sweetness with berries and fruit of your choice. Add a touch of cinnamon or honey for a bit more sweet. 


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