If you’re looking for snacks to keep your blood sugar levels stable all day long, then you need to check out these 11 easy and quick healthy snacks for Type 2 diabetics.
The concept of snacking is often frowned upon or regarded as unhealthy, especially for people who have type 2 diabetes or are prediabetic.
However, the truth can be quite the opposite.
If you’re having cravings, or are simply too busy to make something to eat, having healthy snacks available can be a great way to keep blood sugar levels in range and energy levels high.
Eating a healthy snack can also help keep hunger at bay until your next meal, which can ultimately prevent overeating and support any weight loss goals you may have.
The key is to choose snacks that are high in fiber, protein, and healthy fats.
Now… if you’re still unsure which snacks are best for weight loss, improving blood sugar control, and boosting energy, this list will help steer you in the right direction.
Here are the top 11 healthy snacks for people with type 2 diabetes. The snacks on this list are chosen based on ease, taste, and accessibility. You can have either of them as an afternoon or late-night snack.
Let’s get into the list.
Sugar-Free Hot Cocoa Made with Dark Chocolate
A cup of rich-tasting, sugar-free hot cocoa can be a delicious way to warm up and beat the munchies all at the same time.
It takes just a few minutes to make, and I promise… just because it’s sugar-free doesn’t mean it tastes as cancerous as it sounds.
Here’s what you’ll need:
- One cup of fat-free milk (I prefer the unsweetened cashew milk here)
- A good quality sugar-free cocoa mix (one envelope)
- Erythritol+stevia as sweeteners plus your favorite fat/protein substrate
Blend it all, then relax and savor.
Chocolate teas with zero carbs/calories are also great alternatives if you want to satisfy a chocolate desire. I particularly love Cocoa Tango by Good Earth; it’s cocoa + chili pepper + black tea. It’s a real treat!
Hard-Boiled Eggs
Hard-boiled eggs may seem like a really obvious snack, but for some reason, most diabetics don’t consider them when looking for healthy alternatives.
A whole egg contains about 7 grams of protein which can help keep you full in between meals without affecting your blood sugar.
Eggs are also an excellent source of potassium, which supports nerve and muscle health. Potassium helps balance sodium levels in the body as well, which improves your cardiovascular health.
Plus, boiling eggs takes only a couple of minutes, and they can be stored in the fridge, making them a great grab-and-go option during the week or late at night.
Olives
Olives make for an effortless, low-calorie snack for type 2 diabetics. Their taste can vary depending on personal preference and type, but they are usually a little bitter and salty with some tanginess.
Some people find them bitter, but adding some salt and lemon juice can help balance out any bitter flavors.
Anyway, olives can help scratch cravings and also slow down hunger. They also contain a decent amount of fiber, calcium, magnesium, potassium, vitamin E, and antioxidants, which are beneficial for type 2 diabetics.
Most people prefer black olives due to their high monounsaturated fat levels, which can help lower cholesterol, but green olives are also great.
You can buy them cheap in large bottles and add chopped hot chili, onion, or herbs according to your liking.
Amazon also has some good quality options:
You can get black olives here.
And green olives here.
Avocado and Lime
Avocado is one of the best time-saving snacks that’s easy to incorporate into a diabetes diet.
Not only is this superfood a great source of heart-healthy monounsaturated fats, but it’s also packed with fiber, and though it’s considered a fruit, it’s a low-sugar option, making it an ideal afternoon or late-night snack.
Try topping your slices with a squeeze of lime juice and a bit of sea salt for extra flavor, and you’ll stay full until your next meal.
Chia Seed Pudding
Chia pudding is an excellent diabetes snack with little impact on blood sugar; it’s super filling and will only take you three minutes.
No cooking required!
Simply soak chia seeds in unsweetened almond or coconut milk, stir for about 60 seconds with a spoon, and then let it sit for a minute. The seeds will soak up the liquid and make a pudding-like consistency.
If you’re feeling particularly adventurous, add cinnamon, stevia, and dark chocolate cocoa powder for flavor.
Nuts
Nuts like almonds, cashews, and pecans are some of the best healthy snacks for type 2 diabetics.
They are full of high-quality fats, have virtually 0 carbs, and contain lots of fiber for appetite control.
Grab a small handful and make sure not to go overboard because they are high in calories.
Albacore Tuna
It depends on your personal taste buds, but for those who like tuna, it makes a truly great snack for type 2 diabetics. The high amounts of protein will also help curb cravings, and the omega-3 fatty acids help to level blood sugar.
Make sure the tuna is albacore and get the organic brand if it’s within the budget.
You can consume it: in salads, in protein, as an addition to soup, or with some healthy crackers.
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, you should choose 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 are known for their potential role in keeping blood sugar levels stable.
Oatmeal and Berries of your Choice
Oatmeal is not just for breakfast; it can also be one of the best afternoon or late-night healthy snacks for Type 2 diabetics.
The trick is to use steel-cut oats instead of rolled oats because they are the least processed oat groats. Yes, they may require patience, about 20 to 30 minutes to cook on the stovetop but they more than makeup for the time with a heartier and nuttier flavor.
Steel-cut oats generally have a lower glycemic index and contain a good amount of protein and fiber to keep hunger at bay.
“Rolled oats, on the other hand, have a higher glycemic index than steel-cut oats as they have actually been partially cooked, making them increase your blood sugar.”
Top your bowl with ¼ cup of your favorite berries — such as blueberries, strawberries, or raspberries for a tasty treat to fill you up and keep blood sugar levels stable for under 200 calories.
You can get steel-cut oats here.
Hummus and Vegetables
Hummus, a delicious, creamy, and flavorful spread traditionally made from chickpeas; tahini, a paste made from sesame seeds; and garlic, offers an excellent combination of flavors and nutrients.
Chickpeas, like other legumes, are high in fiber and are lower on the glycemic index, according to Harvard Medical School, making them a fantastic choice to help manage blood sugar levels.
Limit yourself to 1/3 of a cup of hummus and dip with bell peppers, carrots, cucumber, celery, or broccoli.
Baby Carrots
Simple, easy, and basic is sometimes the best. The beta-carotene, fiber, and antioxidants will help to level blood sugar and keep you feeling full.
Aim for 8-12 carrots baby carrots for fewer than 25 grams total of carbohydrates.
Try them with hummus or just by themselves.
If you would like to reverse type 2 diabetes or prediabetes, lose weight fast, gain energy, and reduce or eliminate your meds, there’s no better way to start than with our FREE Type 2 Diabetes Lies Ebook.
It has everything you need to start your journey to reversing type 2 diabetes or prediabetes and all related complications naturally. We also have private coaches who will support you every day until you get real results.
And if you have any questions, please leave a comment below.
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