What are the most effective snacks for managing diabetes. How can diabetics choose snacks that promote fullness without causing blood sugar spikes. Which nutrient-rich foods make ideal snacks for people with diabetes.

The Importance of Smart Snacking for Diabetes Management

For individuals with diabetes, selecting appropriate snacks is crucial for maintaining stable blood sugar levels. Ideal snacks should be rich in fiber, protein, and healthy fats, as these nutrients help control blood glucose while promoting satiety. Let’s explore some of the best snack options for diabetics that not only taste great but also support overall health.

Protein-Packed Snacks: Hard-Boiled Eggs and Greek Yogurt

Protein is a vital component of a diabetes-friendly diet. Why is protein so beneficial for diabetics. Protein helps slow down the absorption of carbohydrates, preventing rapid spikes in blood sugar levels. Two excellent protein-rich snack options are hard-boiled eggs and Greek yogurt.

Hard-Boiled Eggs: A Nutrient-Dense Powerhouse

Hard-boiled eggs are an excellent snack choice for people with diabetes. A single large egg provides 6.3 grams of high-quality protein. How do eggs benefit blood sugar control. Research has shown that regular egg consumption can lead to significant reductions in fasting blood sugar levels and improvements in long-term blood sugar control, as measured by hemoglobin A1c.

Greek Yogurt with Berries: A Probiotic and Antioxidant Duo

Greek yogurt paired with berries creates a delicious and nutritious snack for diabetics. The probiotics in yogurt may enhance the body’s ability to metabolize sugar, while the high protein content helps manage blood glucose levels. Berries contribute fiber and antioxidants, which can reduce inflammation and support pancreatic health.

Nuts and Seeds: Nutrient-Rich Options for Diabetes Management

Nuts and seeds are excellent snack choices for individuals with diabetes due to their combination of healthy fats, protein, and fiber. These nutrients work together to promote satiety and stabilize blood sugar levels.

Almonds: A Handful of Health Benefits

Almonds are particularly beneficial for diabetics. How do almonds impact blood sugar control. Studies have shown that regular almond consumption can lead to a decrease in long-term blood sugar levels and reductions in insulin levels. The fiber, protein, and healthy fats in almonds contribute to their blood sugar-stabilizing effects.

Other Nut and Seed Options

While almonds are a standout choice, other nuts and seeds can also be beneficial for diabetics. Consider incorporating walnuts, pistachios, pumpkin seeds, or chia seeds into your snack rotation. These options provide similar nutritional benefits and can help add variety to your diet.

Legume-Based Snacks: Hummus and Roasted Chickpeas

Legumes are an excellent source of fiber and plant-based protein, making them ideal for blood sugar management. Two popular legume-based snacks for diabetics are hummus and roasted chickpeas.

Hummus: A Versatile and Nutritious Dip

Hummus, made primarily from chickpeas, is a nutrient-dense snack option for people with diabetes. How does hummus affect blood sugar levels. Research has shown that consuming hummus with a meal can lead to significantly lower blood sugar and insulin responses compared to consuming white bread. Pair hummus with raw vegetables like carrots, bell peppers, or cucumber slices for a satisfying and blood sugar-friendly snack.

Roasted Chickpeas: A Crunchy Alternative

For those seeking a crunchy snack, roasted chickpeas are an excellent choice. They provide fiber, protein, and complex carbohydrates, which can help maintain stable blood sugar levels. Season them with herbs and spices for a flavorful and diabetes-friendly alternative to traditional chips or crackers.

Avocado: A Heart-Healthy Snack for Diabetics

Avocados are a nutrient-dense fruit that can be particularly beneficial for individuals with diabetes. What makes avocados a good choice for diabetics. The high content of monounsaturated fatty acids and fiber in avocados can help prevent blood sugar spikes after meals.

How can you incorporate avocado into your snack routine. Try spreading mashed avocado on whole-grain toast, using it as a dip for vegetables, or simply enjoying a few slices on their own. The combination of healthy fats and fiber in avocados promotes satiety, potentially aiding in weight management, which is crucial for diabetes control.

Vegetable-Based Snacks: Nutrient-Rich and Low in Calories

Vegetables are an essential component of a healthy diet for individuals with diabetes. They are typically low in calories and carbohydrates while being rich in fiber, vitamins, and minerals. Incorporating more vegetables into your snack routine can help manage blood sugar levels and promote overall health.

Raw Vegetable Sticks with Dips

Raw vegetable sticks, such as carrot, celery, and bell pepper strips, make excellent snacks for diabetics. They are low in calories and provide a satisfying crunch. Pair them with diabetes-friendly dips like hummus, guacamole, or Greek yogurt-based dips for added nutrition and flavor.

Roasted Vegetables

Roasted vegetables can serve as a warm and comforting snack option. Try roasting a mix of non-starchy vegetables like Brussels sprouts, cauliflower, or zucchini with a drizzle of olive oil and your favorite herbs and spices. These can be prepared in advance and enjoyed throughout the week as a convenient and nutritious snack.

Fruit-Based Snacks: Natural Sweetness with Nutritional Benefits

While fruits do contain natural sugars, they can still be part of a healthy diet for individuals with diabetes when consumed in moderation. Fruits provide essential vitamins, minerals, and fiber, which can help slow down the absorption of sugars.

Berry Medley

Berries are an excellent fruit choice for diabetics due to their low sugar content and high fiber and antioxidant levels. A mixed berry snack combining strawberries, blueberries, raspberries, and blackberries can provide a variety of flavors and nutrients. How do berries benefit blood sugar control. The fiber in berries helps slow down digestion and stabilize blood sugar levels after eating.

Apple Slices with Nut Butter

Pairing apple slices with a tablespoon of unsweetened nut butter creates a balanced snack for diabetics. The fiber in the apple combined with the protein and healthy fats in the nut butter helps slow down the absorption of sugars, preventing rapid blood glucose spikes.

Protein-Rich Plant-Based Snacks for Diabetics

Plant-based protein sources can be excellent snack options for individuals with diabetes. These foods often provide a combination of protein, fiber, and complex carbohydrates, which can help maintain stable blood sugar levels.

Edamame: A Nutrient-Packed Soybean Snack

Edamame, or young soybeans, are a nutritious snack choice for diabetics. They are rich in protein, fiber, and various vitamins and minerals. How does edamame benefit blood sugar control. The combination of protein and fiber in edamame helps slow down digestion and the absorption of carbohydrates, preventing rapid blood sugar spikes.

Tofu-Based Snacks

Tofu, made from soybeans, is a versatile protein source that can be incorporated into various snack options. Try marinating and baking tofu cubes for a savory snack, or blending silken tofu with fruits for a creamy, protein-rich smoothie. The protein in tofu can help manage blood sugar levels and promote satiety.

Dairy and Non-Dairy Alternatives for Diabetic Snacking

Dairy products and their alternatives can provide valuable nutrients for individuals with diabetes. These foods often offer a balance of protein, fat, and carbohydrates that can help stabilize blood sugar levels.

Cheese: A Protein-Rich Option

Cheese can be a satisfying snack for diabetics when consumed in moderation. It provides protein and fat, which can help slow down the absorption of carbohydrates when paired with other foods. Opt for lower-fat varieties like mozzarella or cottage cheese, and pair them with whole-grain crackers or vegetables for a balanced snack.

Non-Dairy Yogurt Alternatives

For those who avoid dairy, non-dairy yogurt alternatives can be excellent snack options. Look for unsweetened varieties made from almonds, coconuts, or soy, which often contain added probiotics. These can be topped with nuts, seeds, or a small amount of fresh fruit for additional nutrients and flavor.

Whole Grain Snacks: Complex Carbohydrates for Sustained Energy

Whole grains can be part of a healthy diet for individuals with diabetes when consumed in appropriate portions. These foods provide complex carbohydrates, fiber, and various nutrients that can help manage blood sugar levels and provide sustained energy.

Whole Grain Crackers with Toppings

Whole grain crackers can serve as a base for nutritious snacks. Top them with diabetes-friendly options like avocado, hummus, or low-fat cheese for a balanced combination of complex carbohydrates, healthy fats, and protein. How do whole grains benefit blood sugar control. The fiber in whole grains slows down digestion and helps prevent rapid spikes in blood glucose levels.

Air-Popped Popcorn

Air-popped popcorn is a whole grain snack that can be enjoyed by individuals with diabetes in moderation. It’s low in calories and provides fiber, making it a satisfying option. Avoid adding excessive salt or butter, and consider seasoning with herbs or a small amount of olive oil for flavor.

Hydrating Snacks: Supporting Overall Health for Diabetics

Staying hydrated is crucial for everyone, including individuals with diabetes. Incorporating hydrating snacks into your diet can help maintain proper fluid balance and support overall health.

Cucumber Rounds with Toppings

Cucumber slices make an excellent base for hydrating, low-calorie snacks. Top them with cottage cheese, hummus, or a small amount of cream cheese and smoked salmon for added protein and nutrients. The high water content in cucumbers helps promote hydration while providing a satisfying crunch.

Homemade Vegetable Soup

A small serving of homemade vegetable soup can serve as a hydrating and nutritious snack for diabetics. Focus on non-starchy vegetables and consider adding a source of lean protein like chicken or tofu. How does soup benefit diabetes management. The liquid content helps with hydration, while the vegetables provide fiber and nutrients to support blood sugar control.

In conclusion, managing diabetes through smart snacking involves choosing nutrient-dense foods that provide a balance of protein, healthy fats, and complex carbohydrates. By incorporating a variety of these diabetes-friendly snacks into your diet, you can help maintain stable blood sugar levels, promote satiety, and support overall health. Remember to consult with a healthcare professional or registered dietitian for personalized advice on managing your diabetes through diet and lifestyle choices.

The 21 Best Snack Ideas If You Have Diabetes

If you have diabetes, choosing nutrient-rich snacks high can help promote fullness without causing your blood sugar to rise too high. This can include avocados, chickpeas, and almonds.

Choosing healthy snacks can be difficult when you have diabetes.

The key is to choose snacks that are high in fiber, protein and healthy fats. These nutrients will help keep your blood sugar levels under control.

It’s also important to snack on nutrient-dense foods that promote overall health.

This article discusses 21 excellent snacks to eat if you have diabetes.

1. Hard-Boiled Eggs

Hard-boiled eggs are a healthy snack for people with diabetes.

Their protein content really makes them shine. One large hard-boiled egg provides 6.3 grams of protein, which is helpful for diabetes because it helps prevent your blood sugar from rising too high after you eat.

In one study, 65 people with type 2 diabetes ate two eggs daily for 12 weeks.

By the end of the study, they experienced significant reductions in their fasting blood sugar levels. They also had lower hemoglobin A1c, which is a measure of long-term blood sugar control.

Eggs can promote fullness, which may help lower calorie intake and lead to weight loss. People with diabetes who lose at least 10% of their body weight may be able to achieve remission from the disease.

You can enjoy a hard-boiled egg or two for a snack on their own, or garnish them with a healthy topping like guacamole.

2. Yogurt with Berries

Yogurt with berries is an excellent diabetes-friendly snack for a variety of reasons.

First, the antioxidants in berries may reduce inflammation and prevent damage to cells of the pancreas, the organ responsible for releasing hormones that lower blood sugar levels.

Additionally, berries are a great source of fiber. For example, a 1-cup (150-gram) serving of blueberries provides 3.6 grams of fiber, which helps slow digestion and stabilize blood sugar levels after eating.

Yogurt is also known for its ability to lower blood sugar levels. This is partly due to the probiotics it contains, which may improve your body’s ability to metabolize foods that contain sugar.

Furthermore, yogurt is rich in protein, which can help manage blood sugar levels. Greek yogurt is especially high in protein.

Yogurt and berries taste great together as a snack, as the sweetness of the berries helps balance out the tartness of the yogurt. You can simply mix them together, or layer them on top of each other to make a parfait.

3. Handful of Almonds

Almonds are very nutritious and convenient to snack on.

A 1-ounce (28-gram) serving of almonds provides over 15 vitamins and minerals, including 0.6 milligrams or 27% of the recommended daily intake for manganese, 76.5 milligrams or 18% for magnesium and 0.32 milligrams or 25% for riboflavin.

Research has shown almonds may help control blood sugar in people with diabetes. In one study, 58 people who included almonds in their diets every day for 24 weeks experienced a 3% decrease in their long-term blood sugar levels.

In another study, 20 adults with diabetes who consumed 60 grams of almonds daily for four weeks experienced a 4% reduction in their levels of insulin, a hormone that may worsen diabetes if levels are consistently high.

The ability of almonds to help stabilize blood sugar is likely due to the combination of fiber, protein and healthy fats they contain, all of which have an important role in diabetes management.

What’s more, almonds may also benefit heart health — by reducing cholesterol levels — and promote weight management, both of which are major factors in preventing and treating type 2 diabetes.

Since almonds are quite high in calories, it is best to limit your portion size to about a handful when eating them as a snack.

4. Veggies and Hummus

Hummus is a creamy spread made from chickpeas. It tastes great when paired with raw veggies.

Both vegetables and hummus are good sources of fiber, vitamins and minerals.

Additionally, hummus provides a small amount of protein and fat. All of these properties may benefit blood sugar control in people with diabetes.

One study found that individuals who consumed at least 1 ounce of hummus at a meal had blood sugar and insulin levels that were four times lower than a group that consumed white bread at a meal.

You can experiment with dipping several types of vegetables in hummus, such as broccoli, cauliflower, carrots and bell peppers.

5. Avocado

If you have diabetes, snacking on avocado may help manage your blood sugar levels.

The high fiber content and monounsaturated fatty acids in avocados make them a diabetes friendly food. These factors may prevent your blood sugar from spiking after a meal.

One study found that individuals with type 2 diabetes who included sources of monounsaturated fatty acids in their diets on a regular basis experienced significant improvements in their blood sugar levels.

You can eat avocado on its own, or make it into a dip such as guacamole. Since avocados are quite high in calories, it is best to stick with a serving size of one-fourth to one-half an avocado.

6. Sliced Apples with Peanut Butter

Sliced apples paired with nut butter make for a delicious and healthy snack that’s great for people with diabetes.

Apples are rich in several nutrients, including B vitamins, vitamin C and potassium, while peanut butter provides vitamin E and magnesium, all of which are known to help manage diabetes.

Both apples and peanut butter are also very high in fiber. One medium apple combined with 2 tablespoons (32 grams) of peanut butter provides almost 7 grams of fiber, which is helpful for managing blood sugar.

Apples have been studied specifically for their potential role in diabetes management. The polyphenol antioxidants they contain are thought to protect pancreatic cells from damage that often worsens diabetes.

You can also try pairing other types of fruit with peanut butter, such as bananas or pears, for similar health benefits.

7. Beef Sticks

Beef sticks are convenient, portable and diabetes-friendly.

What makes beef sticks an excellent snack for people with diabetes are their high protein and low carb contents.

Most beef sticks provide around 6 grams of protein per ounce (28 grams), which may help keep your blood sugar under control.

If possible, consider purchasing beef sticks that are made with grass-fed beef. Compared to grain-fed beef, grass-fed beef is higher in omega-3 fatty acids, which can help keep blood sugar levels stable.

It is important to note that beef sticks can be high in sodium, which can lead to high blood pressure in some people if consumed in excess. Thus, if you eat beef sticks, make sure to consume them in moderation.

8. Roasted Chickpeas

Chickpeas, also known as garbanzo beans, are an incredibly healthy legume.

There are close to 14.5 grams of protein and 12.5 grams of fiber in a 1-cup (164-gram) serving of chickpeas, making them an excellent snack for people with diabetes.

Research has shown that consuming chickpeas and other legumes on a regular basis may play a role in reducing diabetes risk, thanks to their potential to help manage blood sugar levels.

In one study, 19 adults who consumed a chickpea-based meal daily for six weeks had significantly lower blood sugar and insulin levels after eating, compared to individuals who ate a wheat-based meal.

One way to make chickpeas easy to snack on is by roasting them, which makes them crunchy and convenient. They taste great when roasted with olive oil and seasonings of your choice.

9. Turkey Roll-Up

Turkey roll-ups are an easy snack to make.

They are essentially a breadless sandwich wrap consisting of turkey breast slices wrapped around low-carb contents of your choice, such as cheese and veggies.

Turkey roll-ups are a great snack option for people with diabetes due to their low carb and high protein contents, which will help prevent your blood sugar levels from rising too high.

In addition, the protein in turkey roll-ups may help lower your appetite, which is beneficial for preventing overeating and promoting weight management. Both of these are key factors in controlling type 2 diabetes.

To make a turkey roll-up, simply spread a tablespoon (about 10 grams) of cream cheese onto a slice of turkey and wrap it around sliced veggies, such as cucumbers or bell peppers.

10. Cottage Cheese

Cottage cheese is a great snack for people with diabetes.

A half-cup (about 112-gram) serving of small-curd cottage cheese provides several vitamins and minerals, in addition to almost 13 grams of protein and only 4 grams of carbs.

Interestingly, eating cottage cheese may help manage your blood sugar.

In one older study, men who ate 25 grams of cottage cheese with 50 grams of sugar had 38% lower blood sugar afterward, compared to those who consumed sugar alone.

The blood sugar-lowering effects of foods such as cottage cheese may be due to their high protein content.

Cottage cheese tastes great plain, but you can also combine it with fruit for extra nutrients and fiber.

11. Cheese and Whole-Grain Crackers

“Cracker sandwiches” are a popular snack, and you can make them on your own by topping a few whole-grain crackers with cheese slices.

They are a good snack choice if you have diabetes. While crackers can be high in carbs, the fat in the cheese and fiber in the crackers may prevent them from spiking your blood sugar.

Consumption of dairy products, like cheese, is linked with a lower risk of diabetes in some studies. However, more research is needed to confirm this.

Make sure you choose your crackers carefully, as many brands are high in refined flour and added sugar, which may negatively affect blood sugar levels. To avoid these ingredients, always choose crackers made with 100% whole grains.

12. Tuna Salad

Tuna salad is made by combining tuna with mayonnaise and other ingredients, such as celery and onions.

A 5-ounce can of tuna provides around 20 grams of protein and no carbs, which makes it a great snack option if you have diabetes.

Additionally, tuna provides small amounts of omega-3 fatty acids, which have been shown to help manage diabetes due to their potential to lower inflammation and improve blood sugar control.

You can make tuna salad even healthier and higher in protein by mixing it with cottage cheese or yogurt, rather than mayonnaise.

13. Popcorn

Popcorn is a very popular and healthy whole-grain snack food.

It has been deemed a suitable snack food for people with diabetes, partly because of its low calorie density. One cup (8 grams) of air-popped popcorn contains just 31 calories.

Snacking on low-calorie foods may aid weight control, which is known to promote decreased blood sugar levels and better overall management of type 2 diabetes.

In addition, popcorn provides 1 gram of fiber per 1-cup (8-gram) serving, which is another property that makes it a diabetes-friendly food.

Since most microwave popcorn is very high in salt and fat, some people may choose to make their own at home using an air popper.

14. Chia Seed Pudding

Chia seed pudding is made by soaking chia seeds in milk until the mixture achieves a pudding-like consistency.

It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fiber and omega-3 fatty acids.

The fiber in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood.

Additionally, eating chia seeds has been shown to help lower triglyceride levels, which can be good for heart health. This is beneficial because individuals with diabetes tend to have a higher risk of developing heart disease.

15. No-Bake Energy Bites

Energy bites are a fantastic snack idea for people with diabetes.

They are a delicious and healthy snack made by combining and rolling ingredients of your choice into balls. Some common ingredients include nut butter, oats and seeds, such as in this recipe.

Most of the ingredients used to make energy bites are high in fiber and protein — two key nutrients known forkeeping blood sugar stable.

An added benefit of energy bites is their convenience. They don’t require baking, and you can carry them with you easily while you’re on the go.

16. Black Bean Salad

Black bean salad is a healthy snack.

To make it, simply combine cooked black beans with chopped vegetables, such as onions and peppers, and toss them in a vinaigrette dressing.

Since black beans contain fiber and protein, they make a healthy snack for individuals with diabetes. Eating them may prevent blood sugar spikes and help lower insulin levels after meals.

In one study, 12 people who consumed black beans with a meal had lower insulin levels five hours after eating, compared to individuals who did not consume black beans.

Black beans have also been shown to benefit heart health by helping lower cholesterol and blood pressure levels.

17. Trail Mix

Trail mix is a snack made by combining nuts, seeds and dried fruit.

A 1-ounce (28-gram) serving of trail mix provides almost 4 grams of protein, which makes it a filling snack that may promote blood sugar control in people with diabetes.

Trail mix also provides some healthy fats and fiber from the nuts and seeds, which have been shown to help reduce blood sugar and insulin levels.

The key is to avoid adding too much dried fruit to your trail mix, as it is quite high in sugar and may spike your blood sugar if you consume too much.

Additionally, it is very high in calories, so you should avoid eating too much trail mix at once. A reasonable serving size is about a handful.

18. Edamame

Edamame are unripe, green soybeans that are still in their pods. They are a very nutritious and convenient snack.

There are 18 grams of protein and 8 grams of fiber in a 1-cup (155-gram) serving of edamame, making it a great snack for people with diabetes.

Consuming soy foods, such as edamame, is linked with a lower risk of diabetes. This may be due to compounds found in soy called isoflavones, which may lower blood sugar levels and reduce insulin resistance in people with diabetes.

Edamame is typically served steamed, and you can enhance its flavor by mixing it with seasonings of your choice.

19. Homemade Protein Bars

Protein bars are a great snack option for people with diabetes due to the significant amount of protein they provide.

Many store-bought protein bars are high in added sugar, so it’s beneficial to make your own.

This recipe for homemade protein bars includes peanut butter, whey protein and oat flour. To lower its sugar content, you can reduce the amount of honey and omit the chocolate chips from the recipe.

You can also try Lara Bars, a popular type of protein bar made with a minimal number of ingredients.

20. Peanut Butter Celery Sticks

A popular way to enjoy celery sticks is by dipping them in peanut butter. It’s another healthy snack option for people with diabetes.

First, celery sticks are very low in calories, providing only 14 calories per cup (101 grams). This can help you manage your weight, which helps control type 2 diabetes.

Furthermore, celery contains antioxidants called flavones, which have been studied for their role in lowering blood sugar levels.

Adding a tablespoon or two (about 16–32 grams) of peanut butter to celery sticks adds some extra protein and fiber to the snack, which will benefit your blood sugar control even more.

21. Egg Muffins

Egg muffins are made by mixing eggs with vegetables and then baking them in a muffin tin. They make a quick, healthy snack for people with diabetes.

The main benefits of this diabetes-friendly food are the protein from the eggs and fiber from the veggies. Eating these may help keep your blood sugar stable.

This egg muffin recipe combines eggs with bell peppers, onions and spinach, in addition to some seasonings and hot sauce.

The Bottom Line

There are plenty of healthy snack options to choose from if you have diabetes.

A good rule of thumb is to choose foods that are high in protein, fiber and healthy fats, all of which are known to help maintain healthy blood sugar levels.

Individuals with type 2 diabetes have a higher risk of obesity and chronic illnesses, such as heart disease. Thus, it is also important to focus on foods that are nutrient-dense and healthy overall.

Snacking when you have diabetes doesn’t have to be difficult. There are many quick and easy snacks you can prepare and eat even when you’re on-the-go.

For more tips on living with type 2 diabetes, download our free app, T2D Healthline, and connect with real people living with type 2 diabetes. Ask diet-related questions and seek advice from others who get it. Download the app for iPhone or Android.

6 Best Processed Foods for Diabetes

By Amy Gorin, MS, RDNMedically Reviewed by Lynn Grieger, RDN, CDCES

August 10, 2017

Everyday Health Archive

Medically Reviewed

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When you have diabetes — or are at risk for the disease — you may think certain foods are off limits. And some, like candy or canned fruit in heavy syrup, are best eaten in moderation. But just because a food is processed or packaged doesn’t mean it’s automatically on the list of things you shouldn’t eat. In fact, some processed foods can be beneficial for meal planning, and help you control your blood sugar levels.

“Processed,” by the way, simply means a food has been changed from its original form. So while foods made with hard-to-pronounce chemicals and additives do fall under the processed food umbrella, so do beans that have been cooked and canned but are still simply beans.

So, choosing healthy foods isn’t always easy when you have type 2 diabetes. But that’s okay. You don’t have to be perfect. In fact, attaining balance in your type 2 diabetes diet can give you a sense of peace and may even help you better stick with your meal plan. Fast food, for example, may be okay in moderation if you’re eating a healthy diet for most of the time, diabetes educators agree. It’s all about the big picture!

In the same vein, what follow are just some examples of processed foods that dietitians agree are okay to eat with diabetes. Go ahead and confidently add these picks to your grocery list.

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Canned Chickpeas

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“These are one of the most versatile kitchen staples I recommend to my clients living with diabetes,” says Lori Zanini, RD, CDE, author of Eat What You Love Diabetes Cookbook, who is based in Manhattan Beach, California.

Look for the no-salt-added version, as regular versions can contain an ample amount of sodium — something you want to limit when you have diabetes, in order to help lower both your blood pressure and your risk for heart attack and stroke, according to the American Diabetes Association. Just rinse and drain, and you’re good to go!

“Not only are canned garbanzo beans (another name for chickpeas) an excellent source of fiber, which helps improve blood glucose and lipid levels, but they also offer magnesium,” says Zanini. “Magnesium is an essential mineral that is often too low in people with diabetes.” The mineral may help people with diabetes better control their blood sugar levels, and a review published in September 2011 in the journal Diabetes Care found that getting enough magnesium could help lower your risk of developing type 2 diabetes in the first place.

Add chickpeas to a green salad, or give ‘em a roast for a snack: Drizzle with olive oil and sprinkle with dried thyme and black pepper, then cook for 20 to 30 minutes at 375 degrees Fahrenheit, suggests Zanini.

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Full-Fat Salad Dressing

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Don’t fear the fat! “You may think fat-free salad dressing is the best choice, but you may be better off choosing regular dressing that uses a monounsaturated fat as its main ingredient,” says Toby Smithson, RDN, CDE, author of Diabetes Meal Planning and Nutrition for Dummies, who is based in Hilton Head Island, South Carolina. This means dressings with olive oil, canola oil, peanut oil, and avocado oil are all up for grabs.

Here’s why: Adding healthy fat to your salad may help you better absorb carotenoids — such as lutein and zeaxanthin — from your salad veggies, according to a study published in June 2012 in the journal Molecular Nutrition & Food Research. “Carotenoids are associated with reduced risk of cardiovascular disease, a condition more prevalent in people with diabetes,” says Smithson. The calories add up, though, so make sure to limit your portion to a 1- to 2-tablespoon (tbsp) drizzle.

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Whole-Grain Bread

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Carbs don’t have to be off limits when you have diabetes. In fact, choosing the right ones can actually help you better control your blood sugar levels and promote a healthy weight, which can increase insulin sensitivity. “Bread made from 100 percent whole grains actually has much more fiber and protein than white and many multigrain breads,” says Natalie Rizzo, RD, who’s in private practice in New York City.

While fiber can help stabilize blood sugar, protein can help make you feel fuller for longer — meaning you may be less likely to binge on food that isn’t diabetes-friendly.  Shop for a loaf with a whole-grain first ingredient — such as “whole-grain flour,” “whole-wheat flour,” or “whole-oat flour” — and that contains at least 3 grams (g) of fiber and 4 g of protein per slice, with no more than 3 g of sugar. Try a tuna or turkey sandwich on whole-wheat bread and a side salad drizzled with an olive oil–based dressing, suggests Rizzo.

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Canned Salmon and Tuna

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“These are a convenient way to quickly add some anti-inflammatory benefits to any meal,” says Zanini. “Additionally, both canned tuna and canned salmon are great sources of protein, which takes longer to digest than carbohydrates and will not raise blood glucose levels.” Both are rich in the omega-3 fatty acids EPA and DHA — and a study published in January 2014 in the journal Diabetes Care found that men who regularly consumed higher amounts of these omega-3s had a significantly lower risk of developing type 2 diabetes.

Zanini recommends making salmon cakes: Combine a 6-ounce (oz) can of salmon with 1 egg, ¼ cup whole-wheat bread crumbs, and 2 tbsp diced red pepper. Then form into patties and sauté in olive oil over medium-high heat for 5 to 10 minutes.

Aim to eat two 4-oz servings of fatty fish weekly, prioritizing lower-mercury options. You can learn more about the mercury content in various types of fish on the American Diabetes Association website. According to the Environmental Protection Agency (EPA), canned salmon and canned light tuna are low-mercury foods, while albacore tuna is higher in mercury. The EPA recommends eating up to 12 oz per week of low-mercury foods and only 6 oz per week of high-mercury foods.

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Yogurt

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Yogurt, especially the Greek variety, is full of protein, which helps keep you feeling fuller for longer. While you’ll see sugars on the nutrition panel of unsweetened yogurt, these are naturally occurring lactose sugars. “Certain yogurts, like ones with fruit on the bottom or candy pieces in them, can be loaded with sugar — but many omit the added sugar entirely,” says Rizzo.

When you’re shopping, consider opting for a full-fat or low-fat version, since eating higher-fat dairy may help you lower your risk of obesity, which could help delay the onset of type 2 diabetes if you’re at risk, according to a study published in February 2013 in the European Journal of Nutrition.

Not used to plain yogurt? You might think it tastes bitter, but you can easily sweeten it without any added sugar by topping it with sliced fruit or cinnamon — which has its own blood sugar benefits, according to a study published in August 2011 in the Journal of Medicinal Food. Add a little healthy fat, such as 1 tbsp of almond butter or 2 tbsp of chopped pecans, to amp up the yogurt’s tide-you-over power. More ideas: “Blend it in a smoothie with frozen fruit, or use it as a savory topping to tacos as a stand-in for sour cream,” suggests Rizzo.

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Dark Chocolate

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“People with diabetes tend to think anything sweet is forbidden, but dark chocolate can fit into a healthy meal plan for people with diabetes,” notes Smithson. Regularly eating this sweet treat may offer protective benefits for your ticker — including a lower risk of both heart disease and stroke, according to a study published in August 2015 in the journal Heart. “Many of the benefits of dark chocolate are related to cardiovascular health, and people with diabetes are at twice the risk of developing heart disease,” says Smithson.

Look for a dark chocolate with a cacao content of at least 70 percent. Typically, the higher the percentage, the more benefits you’ll get. And of course, moderation is important: Have 1 oz (one to two chocolate squares) a few times a week to once daily, advises Smithson. “Chocolate, even dark chocolate, comes along with fat and calories,” she says.

Health benefits of tuna

Health benefits of tuna

Fish of the mackerel family called tuna are very popular all over the world. It is quite large, reaching 3 meters in length. Tuna habitats are warm waters of subtropical and tropical seas. We will talk about the health benefits of tuna in this publication. Tuna meat is very tender, the taste is exquisite, comparable to the taste of steam veal. In Japan, the famous sushi is made from it. Tuna is useful for its unique ability not to be infested with parasites. Japan is considered the largest consumer of this noble fish. Every year, the Japanese eat about 50,000 tons of tuna. This unusually healthy fish is a real dietary food product: 100 g of tuna contains only 140 kilocalories.
Numerous studies have shown that just 30 grams of tuna, eaten daily, halves the risk of developing cardiovascular disease due to the high content of the omega-3 fat complex. Tuna is a constant supplier of essential amino acids, trace elements and vitamins for humans. The extraordinary benefit of tuna is its ability to effectively influence the increase in immunity due to the production of antibodies that help reduce the risk of allergic reactions and help fight inflammation.
People who regularly include tuna dishes in their diet are distinguished by a cheerful disposition and exceptional resistance to stress, they practically do not suffer from diseases of the organs of vision. The inclusion of tuna in the diet is a very effective prevention of cancer and reduces pain in arthrosis and arthritis.
Tuna is also useful for diabetics. Eating its healthy and tasty meat normalizes blood sugar levels, helps get rid of cholesterol. Tuna meat is often recommended for hypertensive patients, as well as overweight people. It has been established that tuna has a beneficial effect on the restoration and improvement of the properties of the mucous membranes and human skin. Therefore, those who are prone to eczema, psoriasis and other skin diseases are advised to include tuna dishes in their diet at least three times a week.

This amazing fish contains vitamin B6, essential for normal human life, which, together with folic acid, reduces the level of homocysteine, which clogs the walls of the arteries. The above facts indicate that tuna is especially useful for older people.
Tuna is one of the staple foods for people who follow a healthy lifestyle and a balanced diet. In canned form, it retains all its beneficial properties, which allows you to use it throughout the year. Pates, sauces, pies, soufflés, numerous salads, which are based on tuna, make it impossible to get enough of the exquisite taste of this extraordinary fish.
Another indicator of the benefits of tuna is the presence in its tender meat of a sufficient amount of fish oil, which is necessary for human health. True, the amazing taste of tuna does not allow you to notice the presence in its meat of useful, but, alas, not particularly loved by many fish oil.

With all the useful properties, some contraindications to the use of tuna should be noted. These include individual intolerance and renal failure. This fish is recommended to be consumed in limited quantities by pregnant women, nursing mothers, young children, and even then only after consulting a doctor. If you do not fall into any of the above categories, then tuna is also your fish. It will give you pleasure, joy, health and longevity.

Diabetic fish | Sugar magazine – all about diabetes Sugar magazine

Fish should be in the diet of every person. It is rich in protein, beneficial trace elements and vitamins, which are an important part of a healthy menu.

But let’s figure out what kind of fish, how much and in what form it is more useful to eat in diabetes.

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  Anastasia Tsvigun, editor

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Why fish can be good for diabetes?

Source of Healthy Protein

Fish is a major source of lean protein that can meet some of our energy needs.

Series of studies ( Source 1 , 2 , 3 ) showed that replacing high-fat meats with more heart-healthy proteins like fish can help prevent heart disease, lower bad cholesterol and blood pressure, and maintain a healthy weight.

If you have type 1 diabetes, don’t forget that protein foods may also require correction with insulin!

Rich in Omega-3s, essential for heart and vascular health

People with diabetes are at greater risk of cardiovascular disease and inflammation in the body, which also negatively affect the heart.

The two types of fish most beneficial for heart health are tuna and salmon.

Tuna is a good source of lean protein and omega-3 fatty acids, which are essential for maintaining heart and vascular health.

The American Heart Association (AHA) published a study that showed that omega-3 fatty acids can reduce the risk of heart disease and stroke by 40%.

Like tuna, salmon contains Omega-3s, as well as phosphorus, potassium, selenium and vitamins B6, B12 and D.

Has a low GI

Almost any fish has a zero or low (up to 40) glycemic index (GI). This means that its use will not provoke sharp jumps in blood sugar levels. However, remember that the GI value can vary depending on the degree of grinding and the method of preparation! Steamed, boiled or baked fish without oil is the safest for glycemic levels.

Use the GI tables on the Internet.

Contains Vitamin D

Vitamin D3 is essential for healthy bones and immunity.

Low D3 levels are common in people with diabetes, so eating fish regularly is a good way to get your daily intake of this vitamin.

A good source of vitamins B6, B12

It is important to replenish the reserves of B vitamins – B6 and B12: with diabetes and taking antidiabetic drugs (in particular, metformin), the risk of their deficiency is high. At the same time, B vitamins are necessary for the absorption of insulin, metabolism, maintaining the functioning of the nervous system, and circulatory processes.

Fish and other seafood are among the top five sources of B6 and B12.

What kind of fish and how much to eat with diabetes?

Any fish is a good choice for diabetics. As always, it all comes down to quantity and preparation!

The AHA recommends 2 servings of fish per week. In addition, they emphasize the consumption of seafood such as shrimp, salmon and tilapia, as they are especially high in beneficial omega-3 fatty acids.

The American Diabetes Association (ADA) also endorses these recommendations for people with diabetes.

As we already mentioned, salmon is one of the best sources of Omega-3 fatty acids, essential for maintaining a healthy heart and blood vessels.

Tilapia is low in calories and high in protein. At the same time, it contains practically no carbohydrates.

If you don’t want seafood as your main course, try shrimp : they can be an excellent starter or protein addition to a salad.

What is the best way to cook fish with diabetes?

Choose healthier cooking methods.

For example, salmon can be steamed or grilled; tilapia can be baked in the oven; with vegetables;

Fried fish of any kind is best excluded from the diet, especially for type 2 diabetics, as this is an additional burden on the pancreas.