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If you’re one of the 34 million Americans with type 1 or type 2 diabetes, you know that eating healthful, nutrient-dense foods is an essential part of keeping your blood sugar in check. That includes not just meals, but snacks, of course. Here are some ideas for delicious small meals and snacks for every time of day.
Healthy Snacking Tips for Diabetics
5 Healthy Snacking Tips for Diabetics
Tip#1: Work with a registered dietitian (RD). Not only can a nutritionist help you choose foods and recipes that will help you get the nutrients you need to manage your diabetes well, but she can also help you set and reach achievable goals and tailor an eating plan to suit you.
Tip# 2: Choose nutrient-dense carbs. Maybe you already know that not all carbohydrates are created equal. By opting for whole, unprocessed, non-starchy vegetables like broccoli, carrots, cabbage, green beans and leafy greens, you’ll get plenty of fiber and avoid spikes in blood sugar.
Tip# 3: Follow the Diabetes Plate Method. Starting with a plate about nine inches across, fill up half with non-starchy vegetables and fill one-quarter with foods high in lean protein. The last quarter of the plate can include higher-carb foods like beans, legumes, grains, fruit, yogurt, and starchy vegetables such as squash and potatoes.
Tip# 4: Read food labels. By taking a little time to review the Nutrition Facts label on every food, you’ll understand what constitutes a true serving size and the amounts of carbohydrate, added sugar and fiber, among other components, found in foods, helping you to make better decisions.
Tip# 5: Keep moving. Get a minimum of 150 minutes of moderate-intensity physical activity every week, broken down into chunks of 15 or 30 minutes if it’s easier for you to fit it into your schedule. As you become more fit, your body becomes more sensitive to insulin, helping you to better manage your diabetes.
MORNING
1. Oatmeal with Strawberries and Almonds
Ingredients:
- 1 c. old-fashioned rolled oats gluten-free, not quick-cooking
- 2 c. water
- ¼ Tbsp. salt
- ¼ c. slightly melted raspberry fruit spread
- ½ Tbsp. almond extract
- 2 c. strawberries, quartered
- 1 oz. slivered almonds, toasted
Preparation:
In a pan, mix oats, water and salt. Bring to a boil and simmer for 10 minutes without covering the pan.
Place the raspberry fruit spread in a microwave-safe bowl. Cook until slightly melted or for 15 minutes. Remove from heat and start stirring in the extract.
Divide the oatmeal into four equal amounts and place each portion in a separate bowl. Top with 1 Tbsp. almonds, 1/2 c. berries and 1 Tbsp. raspberry fruit spread.
Serving Size: ½ c. oatmeal, ½ c. berries, 1 Tbsp. fruit spread and 1 Tbsp. almonds
Calories: 205
Nutritional Information: Protein 5 grams; Carbohydrate: 33 grams; Fat: 6 grams; Dietary Fiber: 5 grams
2. Almond Butter and Strawberries on Whole-Grain Toast
Ingredients:
- 1 slice whole-grain bread
- 1 Tbsp. almond butter
- 2 strawberries, sliced
Preparation:
·Toast a slice of whole-grain bread and slather with almond butter.
·Top with fresh strawberry slices.
Serving size: 1
Calories: 175
Nutritional information: Protein: 7 grams; Fat: 9 grams; Fiber: 4 grams
3. Oatmeal Pecan Pancakes
Ingredients:
- 1 c. quick-cooking oats
- 1½ Tbsp. baking powder
- ½ Tbsp. vanilla extract
- 1/3 c. mashed banana
- 1/3 c. skim milk
- 2 eggs
- 1 Tbsp. canola oil
- 2 Tbsp. pecans, chopped
Preparation:
In a bowl, combine oats and baking powder.
In another bowl, mix vanilla, mashed banana, milk and eggs. Stir wet mixture into dry ingredients until just mixed. Fold in pecans.
Heat the griddle and add oil over medium-high heat. For each pancake, add 1/4 cup of batter onto the hot griddle. Turn each pancake when bubbles form on top and cook until they are golden brown.
Serving size: 1 pancake
Calories: 130
Nutritional information: Protein: 5 grams; Carbohydrates: 13 grams; Fat: 7 grams
AFTERNOON
4. Curried Roasted Beet Hummus
Ingredients:
- ½ lbs whole fresh golden beets
- Nonstick cooking spray
- 3 cloves garlic, peeled
- 2 Tbsp. tahini
- 3 Tbsp. lemon juice
- 1 Tbsp. ground sweet curry powder
- ½ salt, optional
- ¼ black pepper
Preparation:
Heat the oven to 375 °F. On a sheet of foil, place garlic and unpeeled beets and spray with cooking spray. Fold foil and place in the oven. Bake for 45 minutes. Set aside and peel the beets once it has cooled.
Blend all ingredients in either a food processor or blender until smooth.
Serve chilled or room temperature.
Serving Size: ¼ cup
Calories: 40
Nutritional Information: Protein: 1 gram; Dietary Fiber: 1 gram; Carbohydrate: 4 grams; Fat 2: grams
5. Cherry Tomato and Hummus Topped Cucumber Slices
Ingredients:
- 3 cherry tomatoes
- Mini cucumber
- 3 Tbsp. prepared hummus
Preparation:
Slice the cucumber into six rounds and cut the cherry tomatoes in half.
Add a half tablespoon of hummus on each cucumber round and top each with half of a cherry tomato.
Serving size: 3 cucumber bites
Calories: 130
Nutritional information: Fat: 4.4 grams; Fiber: 3.6 grams; Protein: 5 grams; Carbohydrates: 16 grams
6. Mexican Black Bean Soup
Ingredients:
- Nonstick cooking spray
- ½ c. frozen corn
- 1 can black beans, 15 oz.
- 1 can fire-roasted tomatoes, 14.5 oz.
- 1 Tbsp. chili powder
- ½ Tbsp. cumin
- 40 oz. low-sodium, fat-free chicken broth
- ¼ Tbsp. black pepper
- ½ Tbsp. Adobo seasoning
- 1 lb. boneless chicken breast (without skin and cut into 1/2-inch cubes)
- ½ onion, diced
- 2 Tbsp. canola oil
Preparation:
Spray a large soup pot or stock pot with cooking spray.
Add oil and onion and fry for a few minutes until the onion is translucent.
Add chicken to the pot and season cubes with pepper and Adobo seasoning.
Cook the chicken for about 6 to 7 minutes or until it turns slightly brown.
Add the broth, cumin, chili powder, tomatoes, black beans and corn and reduce heat.
Simmer for 15 minutes and serve.
Serving size: 1 cup
Calories: 170
Nutritional information: Protein: 20 grams; Carbohydrate: 15 grams; Fat: 3 grams
EVENING
7. Broccoli Cheese Bites
Ingredients:
- Nonstick cooking spray
- 2 heads broccoli, trimmed
- 1 egg
- 1 egg white
- 1/3 c. Mexican-style cheese or reduced-fat shredded cheddar
- 1/3 c. bread crumbs
- ½ c. onions, chopped
- ¼ Tbsp. salt
- ¼ Tbsp. pepper
Preparation:
Heat the oven to 400 degrees Fahrenheit. Coat one large baking sheet with cooking spray and set aside.
Steam the 2 heads of broccoli for 10 minutes or until soft. Set aside for 10 minutes to cool.
Add the remaining ingredients and the broccoli to a food processor or blender and pulse until the mixture is slightly chunky. Let it rest for 10 minutes.
Stir the mixture and scoop. Drop by tablespoonfuls onto the large prepared baking sheet.
Spray the top of the balls with cooking spray and bake in the oven for 15 minutes. Bake the other side of the pieces for 10 minutes.
Serving Size: 5 pieces
Calories: 100
Nutritional Information: Protein: 7 grams; Carbohydrate: 13 grams; Fat: 3 grams; Dietary Fiber: 3 grams
8. Mini Peach Crisps
Ingredients:
- 4 or 5 fresh peaches
- ¼ c. cold water
- 1 Tbsp. Splenda Sugar Blend
- 1 Tbsp. cornstarch
- 2 Tbsp. buttery spread
- 2 Tbsp. Splenda Brown Sugar blend
- 1/3 c. old-fashioned rolled whole oats
- ¼ c. walnuts, chopped
- 2 Tbsp. ground flaxseeds
- ½ Tbsp. ground cinnamon
Preparation:
Heat the oven to 350°.
In a medium pot, heat the peaches, both types of Splenda and water until the water boils. Turn down heat and simmer for several minutes.
Mix 1 Tbsp. cold water and cornstarch in a small bowl and stir until the mixture is smooth.
Pour the cornstarch-water mixture into the pot with the peaches and stir again for another minute.
In a small bowl, mix topping ingredients: ground cinnamon, old-fashioned rolled oats, buttery spread, ground flaxseeds, chopped walnuts, and Splenda Brown Sugar blend.
Pour the peach mixture into ramekins and top each dish with a spoonful of the topping.
Place the ramekin dishes on a sheet pan and bake for 30 minutes.
Serving size: 1 peach crisp (ramekin)
Calories: 150
Nutritional information: Carbohydrates: 20 grams; Fiber: 3 grams; Protein: 2 grams
9. Apple-Walnut Salad
Ingredients:
- 2 Granny Smith apples, peeled and cubed
- 2 c. spinach
- 1 c. endive, sliced
- ¼ c. walnuts, chopped
- 3 Tbsp. blue cheese, crumbled
- 2 Tbsp. red wine vinegar
- 1 Tbsp. lemon juice
- 1 Tbsp. mustard
- ½ Tbsp. honey
- ¼ c. olive oil
- ¼ Tbsp. salt
- ¼ Tbsp. black pepper[9]
- 2 Tbsp. fresh chives, minced
Preparation:
In a large bowl, mix the apples, spinach, endive, walnuts, and blue cheese.
To make the dressing, whisk together the honey, mustard, lemon juice, and vinegar in a small bowl.
Add oil and whisk to combine, then whisk in pepper and salt.
Add dressing to the spinach salad and start tossing gently.
Put the salad in a bowl, then sprinkle with the chives to serve.
Serving size: 1 cup
Calories: 140
Nutritional information: Protein: 2 grams; Carbohydrates: 11 grams; Fat: 22 grams
10. Strawberry-Lemon Cheesecake
Ingredients:
- ¾ Tbsp. honey
- 1 lemon
- ½ Tbsp. ground cinnamon
- 2 c. strawberries, sliced
- 1 graham cracker, crumbled
- 1 ½ ricotta cheese, nonfat
Preparation:
In a bowl, mix cinnamon, lemon zest, honey and ricotta cheese.
Divide this mixture into four dessert dishes and then top each one with a piece of strawberries. Sprinkle with graham cracker crumbs.
Serving size: 1/3 c. ricotta cheese and 1/2 c. strawberries
Calories: 115
Nutritional Information: Protein: 11 grams; Carbohydrate: 17 grams; Dietary Fiber: 2 grams; Fat: 0.5 grams
Sources:
Recipes courtesy of American Diabetes Association Diabetes Food Hub, One Green Planet[11] , Food Literacy Center,
https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method
https://www.cdc.gov/heartdisease/sodium.htm
https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
