Having diabetes does not mean giving up snacks. As part of a well-balanced meal plan, snacks can actually help diabetics keep their blood sugar, or glucose, levels from dropping or spiking. Your doctor or dietician can help you design a meal plan that includes flavorful snacks that satisfy both your health needs and your taste buds.
Grains and Starches
Grains and starches contain carbohydrates, which give the body energy. However, diabetics must closely monitor and spread out their carbohydrate intake to avoid a spike in glucose levels. The American recommends six to 11 servings daily. Snacking options that fit into most diabetic meal plans include pretzels, whole grain crackers, whole wheat toast or bagels, popcorn, rice cakes, cereal or granola.
Fruits and Vegetables
Low in fat and packed full of fiber, vitamins and minerals, fruits and vegetables are a healthy snacking option. The American Diabetes Association recommends three to five servings of vegetables and two to four servings of fruit per day. Raw celery, carrots, broccoli, cauliflower, apples, cantaloupe, raisins, bananas, peaches, and grapes are just a few choices diabetics can enjoy. However, diabetics should count starchy vegetables, such as potatoes and corn, among the starch group.
Dairy
Low fat milk and dairy products contain calcium, protein, and other vitamins and minerals essential for good health. In addition, the protein in dairy products helps you feel full longer, curbing overeating that causes glucose levels to spike. To get the recommended two to three servings a day, choose low fat milk, yogurt, cheese, or sugar-free pudding for snacks.
Meats
We usually think of beef, chicken, pork or fish as meats, but other protein-based foods such as beans, tofu, nuts and eggs also fall into the meat category for diabetic diets. The American Diabetes Association recommends only 4 to 6 oz. of lean meat or meat substitutes per day for diabetics, spread throughout the day. Try beef jerky, cottage cheese, low fat deli turkey, or peanut butter for a quick snack.
Fats and Sweets
Despite the persistent misconception, having diabetes does not mean never having fat or sugar again. However, just as with any healthy diet, these foods should be saved for special treats, and need to be incorporated into your meal plan. For example, if you want a piece of birthday cake at tonight's party, plan for it by reducing your carbohydrate intake throughout the day by the same amount that is in a slice of cake.
Daily Snacking
Be creative with snacks to add variety to your diet. Try apple slices or pretzels with peanut butter, celery or rice cakes topped with low-fat cream cheese and dried cranberries, or yogurt with raisins and nuts. For a cool treat, blend plain yogurt and fruit juice and freeze the mixture. Combine canned fruit in light syrup with cinnamon, ginger and cornstarch, cook until the fruit juice thickens and top with granola or nuts for a warm, homemade crisp.
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