Far from being forbidden, snacks have a place in diabetic meal planning. If you control your diabetes with healthy eating and exercise, you eat three balanced meals a day, so perhaps you don't need to snack. If you take medications for your diabetes, you may snack to fend off hypoglycemia after a workout or if you have gone too long without eating. According to dLife, your snack should only cost you around 15 grams of carbohydrates.
Low Carb Snacks--Under 15 Grams
Lara Rondinelli, R.D., L.D.N, C.D.E., recommends celery stalks stuffed with natural peanut butter, a hard boiled egg, string cheese, about 12 almonds, pecans or walnuts, sugar-free Jello with whipped topping or some raw veggies to dip in ranch dressing.
"Free" Snacks
Each item on this list compiled by certified diabetes educators Patti B. Geil and Tami A. Ross is less than 5 grams of carbohydrates and under 20 calories a serving. You can enjoy a mug of low-sodium broth, 1/2 cup cucumber slices, 1 cup of sugar-free gelatin, 1 medium dill pickle, 2 homemade ice pops made from diet soda or sugar-free Kool-Aid, 3/4 cup carrot sticks or a mug of hot tea, either plain or sweetened with your favorite sugar substitute.
Sweets
If your sweet tooth is calling to you, any one of these snacks will quiet it down. Just be sure to measure your portions carefully to stay within your goals. You can have 1/2 cup of no-sugar-added ice cream; 1/2 cup of berries with 1/2 cup low-fat cottage cheese; 1 fruit, such as a small orange or apple; 1 sugar-free pudding cup; 1 mini box of raisins or a high-fiber cereal bar.
Distractions
For those times when you can't afford to eat any calories or carbs as a snack, you can still afford a piece of sugar-free gum or a breath mint. Another trick is to rinse with your favorite mouthwash or brush your teeth. Better yet, go for a quick, brisk walk or drink a big glass of water.
Tips
Keep your snacks simple and convenient so you are less apt to stray from your eating plan.
Buy snacks in single-size or 100-calorie portions to keep yourself honest.
Don't leave food on the kitchen counter where you can easily sneak a cookie, for instance.
Don't snack unless you are really hungry or need the extra carbs.
Don't eat directly from a box or bag of snacks. Measure out the portion you can legally eat and put the rest away.
References
- dLife: Healthy Snacks and Sweet Treats
- "What Do I Eat Now?"; Pattti B. Geil, M.S., R.D., F.A.D.A., C.D.E. and Tami A. Ross, R.D., L.D., C.D.E., 2009
