Having diabetes simply means it’s important to plan your lunch and dinner carefully, but what about snacks? Instead of risking treats that are high in sugar or added fats, we bring you loads of options based on their carb content. Remember that portion sizes are the key to controlling your blood glucose and avoiding weight gain.
Curb hunger, stave off boredom and get a nutritious energy boost with these smart snack choices:
Less Than 5gm Carbs:
- 15 almonds
- 3 celery sticks + 1 Tablespoon of peanut butter
- 5 baby carrots
- 5 cherry tomatoes + 1 Tablespoon ranch dressing
- 1 hard-boiled egg
- 1 cup cucumber slices + 1 Tablespoon ranch dressing
- A quarter cup of fresh blueberries
- 1 cup of salad greens +half cup of diced cucumber + drizzle of vinegar and oil
- 1 frozen sugar-free popsicle
- 1 cup of light popcorn
- 2 saltine crackers
- 10 gold-fish crackers
- Half a cup of sugar-free gelatin
- 1 piece of string cheese stick
- 8 green olives
- 2 Tablespoons pumpkin or sesame seeds
- A quarter of a whole avocado
- A quarter cup of dried fruit and nut mix
- 1 cup chicken noodle soup, tomato soup (made with water), or vegetable soup
- 1 small apple or orange
- 3 cups light popcorn
- A third of a cup of hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)
- A quarter cup of cottage cheese + half a cup canned or fresh fruit
- 1 cheese quesadilla (made with one 6-inch corn or whole wheat tortilla + 1 oz shredded cheese) + a quarter cup salsa
- 2 rice cakes (with a 4-inch diameter) + 1 Tablespoon peanut butter
- 5 whole wheat crackers + 1 piece of string cheese
- Half a turkey sandwich (1 slice whole wheat bread + 2 oz turkey + mustard)
- Half a cup of tuna salad + 4 saltines
30gm Carbs (best consumed before exercise):
- Half a peanut butter sandwich (1 slice whole wheat bread + 1 Tablespoon peanut butter) + 1 cup milk
- 6 oz light yogurt +a third of a cup of berries (blueberries, blackberries, raspberries, or a combination of these)
- 1 English muffin + 1 teaspoon low-fat margarine
- Three-fourths of a cup of whole grains, ready-to-eat cereal + half a cup of fat-free milk
- 1 medium banana + 1 Tablespoon peanut butter
Tips To Keep In Mind:
- Know your portion sizes beforehand, and if you aren’t sure, use measuring cups and spoons.
- Don’t forget to count the carbohydrate into your overall meal plan if you use carb counting.
- Avoid mindless snacking in front of the TV or computer or while reading or driving.
- Stock up on healthy options, so you always have them on hand.
Note that the above measures are in approximate terms, and you must consult with your doctor or nutritionist before introducing any new food to your diet.
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