More than 23 million adults in the United States are diabetic, according to 2011 information provided by the American Diabetes Association. If you have diabetes common snacks like candy, soda and potato chips can raise blood sugar levels significantly. Consider these high protein snacks for diabetics to give your body the protein it needs while keeping your blood sugar levels under wraps.
Almonds
Almonds are high in monounsaturated fats, protein, vitamin E. A 2-oz. serving of almonds contain more than 12 g of protein. Including almonds in your diabetic diet can help reduce your levels of "bad" LDL cholesterol, according to a study published in the November 2002 issue of the "American Journal of Clinical Nutrition." In this study, a group of type 2 diabetics were given a diabetic diet that contained almonds. Eating 100 g of almonds per day reduced LDL cholesterol by an average of 20 percent.
Hard Boiled Eggs
Hard boiled eggs are a portable way to get your protein fix while you're on-the-go. A single large egg contains more than 5 g of high-quality protein. Diabetics that consume eggs can expect a bump up in "good" HDL cholesterol, according to a study published in the February 2008 issue of the "Journal of Nutrition." High HDL cholesterol is protective against heart disease. In this study, 28 overweight diabetic volunteers were given a diabetic diet that did or did not include eggs. At the end of 12 weeks, the egg eaters significantly increased their HDL levels, while the group that didn't eat eggs saw no improvement.
Yogurt
Protein-rich yogurt is a convenient healthy snack that can boost your insulin sensitivity. A study published in February 2011 in the "American Journal of Clinical Nutrition" indicated that type 2 diabetics who regularly consumed vitamin D-enhanced yogurt significantly reduced their blood sugar levels and insulin resistance. Vitamin D reduces chronic inflammation, an underlying contributor to insulin resistance.
Beef Jerky
Beef jerky may have a reputation for football watching junk food, but it's actually high-protein, low-fat and low-sugar option appropriate for diabetics. A 1-oz. serving of beef jerky contains 16 g of protein and only 3.5 g of dietary fat.
References
- American Diabetes Association: Diabetes Statistics
- "Journal of Nutrition": Dietary Cholesterol from Eggs Increases Plasma HDL Cholesterol in Overweight Men Consuming a Carbohydrate-Restricted Diet
- USDA: USDA National Nutrient Database for Standard Reference, Release 16
- "American Journal of Clinical Nutrition": Effect of diets enriched in almonds on insulin action and serum lipids in adults with normal glucose tolerance or type 2 diabetes
- "American Journal of Clinical Nutrition": Daily consumption of vitamin D-- or vitamin D + calcium--fortified yogurt drink improved glycemic control in patients with type 2 diabetes: a randomized clinical trial
- LIVESTRONG.COM's The Daily Plate: Beef Jerky
