Regardless of if you have diabetes type 1 or type 2, a lack or total absence of insulin results in excessive levels of blood glucose. High levels of blood glucose over the long term can lead to several health issues, including vision issues, nerve damage, and cardiovascular disease. In addition to taking doctor-prescribed medications, such as insulin shots, consuming a healthy balanced diet can go a long way in helping keep blood sugars in control.
Take some inspiration from the following snacks to help keep blood sugar low:
1. Baked sweet potato fries
If you struggle with keeping your blood sugars in check, you may steer clear of white or yellow potatoes for fear their rather high glycemic index (GI). Never fear, you can still get your potato fix with sweet potatoes, which rank low GI (meaning they cause fewer blood sugar spikes) yet high in good fiber if you keep the skin in tact. In fact, a 2014 research study published by the Journal of Medicinal Food noted that sweet potatoes have so called “antidiabetic” benefits, particularly in the vegetable’s skin. You can prepare a low fat, fibrous snack in baked sweet potato wedges or substitute sweet taders for white or yellow potatoes in most recipes.
2. Nuts
Dietary fiber is important for diabetics because it helps curb appetite and weight gain by keeping the body satiated for much longer between meals. Most nuts, including almonds, walnuts, pistachios, and Brazil nuts are also pretty low in the GI, which makes them a great snack option for diabetics in moderation. Nuts also contain plenty of vitamins and minerals that diabetics tend to be deficient in, such as potassium, magnesium, flavonoids, fiber, and antioxidants. Just be sure to consume them in small handfuls at once as nuts can be very high in calories if consumed straight out of the bag.
3. Oats
Although you may pass it off as a breakfast food, who doesn’t like breakfast as a snack? Not only do oats rank low on the GI scale, oats also positively impact blood glucose by reducing blood lipids and lowering insulin response following a snack. While it’s smart to eat all carbohydrates in moderation, diabetics can enjoy oats in small amounts, for instance, as part of a yogurt parfait, or sprinkled on top of an overnight chia breakfast bowl.
4. Fresh fruits
Except for the sweet bunches that your doctor has probably already told you to steer clear of (i.e., melons and pineapples), most fresh fruits and especially berries have low GI rankings. Plus, fruits with skins are almost always loaded with good amounts of fiber while offering a bit of natural sweetness. Be sure to consume fruits fresh or blended in smoothies rather than as fruit juices or blends, as most fruit juices take away the useful fiber by removing the skins and add a ton of sugar.
