Diet plays a critical role in diabetes management and snacks are an important component of a healthy diabetic meal plan. As a person with diabetes, you may consider it difficult to find snacks that comply with diabetic diet recommendations but also satisfy your specific cravings. As a result of the rising prevalence of diabetes, an increasing number of sugar-free items are available to satisfy your "sweet tooth." Finding a diabetic-friendly salty snack can prove to be a bit more challenging, but you can enjoy many tasty salty options without feeling deprived.
About Your Snack
Eating regular snacks can help maintain appropriate blood sugar levels in-between meals. Snacks can also help curb your hunger, but portion sizes are crucial. In general, your snacks should be limited to 5 to 30 g of carbohydrates, 100 to 200 calories, and provide a balance of carbohydrates, fat, and protein.
Vegetables
Vegetables are extremely low in calories, full of vitamins and minerals, and contain minimal amounts of carbohydrates. Including vegetables in your daily snacks is also a healthy way to help you consume the recommended daily intake of 2 ½ to 3 cups of vegetables per day. To increase variety and add salty flavor, try one of the following options: 1 cup raw carrots dipped in ¼ cup hummus: 160 calories, 25 g carbohydrates; 1 cup tomato and cucumber slices with 2 tbsp. oil and vinegar, salt and pepper: 110 calories, 9 g carbohydrates; or three small celery stalks with 2 tbsp. of reduced fat peanut butter: 200 calories, 15 g carbohydrates.
Nuts
Nuts come in a wide variety and are an easy grab-and-go snack. They range from 150 to 200 calories, 4 to 6 g of protein, and only 5 to 10 g of carbohydrates per 1 oz. serving. Nuts are also packed with healthy fats, fiber, and vitamins and minerals. Furthermore, when nuts are paired with a carbohydrates, they may blunt the post-meal blood sugar response.
Light Popcorn
Popcorn is a crunchy snack favorite that is also another quick and salty option. In three cups there is only 100 calories, 15 g carbohydrates and a generous helping of fiber. Try sprinkling on different types of seasoning, such as garlic salt, for added flavor.
Eggs
Eggs are a carbohydrate-free food packed with protein and all nine essential amino acids. Try snacking on one large hard-boiled egg sprinkled with salt and pepper.
Low-fat Cheese
For dairy lovers, low-fat cheese is a great low-carbohydrate way to include protein, calcium and vitamin D into your diet. Pair your favorite low-fat cheese with other foods for a quick and tasty snack. Examples include one string cheese with five crackers, which provides 175 calories and 15 g carbohydrates, or 1/2 cup of low-fat cottage cheese with four juicy tomato slices, which provides only 100 calories and 6 g of carbohydrates but packs a large protein punch at 15 g.
Olives and Pickles
For those days when you are having extreme salt cravings, try munching on a few olives or dill pickles. Both options are very low in calories and contain no carbohydrates.
Considerations
Reading labels for carbohydrate content and serving size is the best way to ensure that your snack meets diabetic diet recommendations. Keep in mind that people with diabetes are also at increased risk for heart disease. When possible, choosing lower sodium options is best.
References
- MedlinePlus: Snacking When You Have Diabetes
- American Diabetes Association: Snacking Smart With Diabetes
- Choose My Plate: How Many Vegetables Are Needed Daily or Weekly?
- Nuthealth.org: Almonds
- "Asia Pacific Journal of Clinical Nutrition"; Health Benefits of Nuts in Prevention and Management of Diabetes; Kendal et al.; 2010
- American Diabetes Association: Heart Disease
