If you have diabetes, there are many healthful snack options from which you can choose. Be aware of the carbohydrate content of your snacks since, according to the Joslin Diabetes Center, carbohydrates are the nutrient that has the greatest effect on your blood glucose level. Including snacks can be a way of spreading your carbohydrate intake throughout the day and can help stabilize your blood glucose levels.
Free Foods
Free foods, according to the American Dietetic Association, contain less than 20 calories and 5 grams or less of carbohydrates in a serving. Choose a free food if you're looking for something to satisfy hunger or thirst without having it count in your meal plan. Several beverages are free including sugar-free drinks and coffee or tea, unsweetened or with a sugar substitute. Sugar-free gelatin and salad greens can also be enjoyed in moderate amounts as often as you like. Some free foods contain small amounts of carbohydrate. You can have up to three servings of them a day in the specified portions without the carbohydrate having to be counted in your meal plan. Some of these snack options include ¼ cup fresh blueberries, 5 raw baby carrots or celery sticks, ½ oz. fat-free cheese or lean meat, 1 cup light popcorn, 10 goldfish-style crackers, 2 saltine crackers, 1 vanilla wafer, or 1 ½ medium dill pickles.
15-Gram Carbohydrate Snacks
According to the American Diabetes Association's Exchange Lists for Meal Planning, one carbohydrate serving contains 15 grams. For a starchy snack, choose 3/4 cup unsweetened dry cereal, 6 saltine crackers, 8 animal crackers, 3 graham cracker squares, two 4-inch rice cakes, ½ cup tabbouleh, ¾ oz. pretzels or fat-free or baked snack chips, 3 cups light popcorn, or make a snack mix with ¾ cup puffed cereal, 1 tbsp. dried fruit -- raisins, blueberries, cherries or cranberries and a few nuts.
For something crunchy, try 2 c. raw vegetables with 2 T fat-free salad dressing. For something sweet but nutritious, choose fruit: 1 small apple, orange or pear; 1 large kiwi; 2 small plums or tangerines; 4 1/2 " banana; 1 c. berries, melon, grapes or cherries; ½ c. unsweetened applesauce; 7 dried apricots; 2 T. raisins or dried blueberries, cherries or cranberries; or 1 fruit roll-up.
Sugar-free hot cocoa also counts as one carbohydrate serving. Or make your own with 1 c. skim milk, 1 T. unsweetened cocoa powder and 1 or 2 packets sugar substitute. Sugar-free yogurt or ½ c. sugar-free pudding are other options.
30-Gram Carbohydrate Snacks
If your meal plan allows for a 30 g carbohydrate snack, there are some additional options. Try 1 cup cereal with ½ cup milk, sugar-free yogurt with ¼ cup granola, half a large bagel with 1 tbsp. fat-free cream cheese, 1 English muffin, or a sandwich with 2 slices whole wheat bread or a 6-inch pita.
Protein for Snacks
A high-protein food can be eaten by itself as a snack; it won't raise your blood sugar. Or, add protein to your carbohydrate snack to increase satiety and slow the absorption of sugar into the bloodstream. Choose lean protein sources or ones that contain heart-healthy fats and count them into your daily meat servings.
Protein choices that count as 1 oz. of meat or meat substitute include ½ oz. beef jerky, 1 oz. low-fat cheese or lean meat, ¼ cup tuna or cottage cheese, 1 hard-boiled egg with a limit of three per week, 2 tbsp. peanut butter, or 1 oz. nuts.
Sweets
Having diabetes doesn't mean you can never have sugar or sweets. The total amount of carbohydrate is what counts when it comes to your blood sugar level. The key to successfully including a portion of sugary food is to count it into your meal plan.
Sweets that contain 15 g carbohydrate include: 8 oz. sports drink; 1 ¼" square brownie; 2" square unfrosted cake; 3 gingersnaps; 5 vanilla wafers; 1/3 c. fat-free frozen yogurt; 3 oz. 100% fruit juice bar; 5 chocolate kisses; 3 pieces hard candy; or 1 T. chocolate syrup.
Sweets with 30 g carbohydrate include: 1 can energy drink; 8 oz. lemonade; 1/12 angel food cake; 2" square frosted cake; 1" slice banana bread; 3 ¾ " glazed doughnut; ½ large muffin; or ½ c. sherbet or sorbet.
References
- Joslin Diabetes Center: Carbohydrate Counting 101
- American Dietetic Association: Exchange Lists for Diabetes
- MayoClinic.com: Your diabetes diet: Exchange lists
- American Diabetes Association: Food & Fitness: Lean Meats
- MayoClinic.com: Diabetes nutrition: Including sweets in your meal plan
- American Diabetes Association: Food & Fitness: Sugar and Desserts
