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20 Great Diabetes-Friendly Snacks

Posted by Avery Chernin on

20 Great Diabetes-Friendly Snacks

Part 1 of 3

This is article is the first in a three part series to learn more about reversing lowering blood sugar and Type2 Diabetes with a diabetes management plan, with twenty great snacks.

1. Hard-Boiled Eggs

Hard-boiled eggs are a great snack for people looking to reduce blood sugar with a  diabetes management plan.

Their protein content really makes them a winner. A single hard-boiled egg has 6 grams of protein, which is great for a diabetes management plan because it leads to reducing  blood sugar from rising too much after you eat.

In one study, 65 people with Type 2 Diabetes ate two eggs daily for 12 weeks and 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. Lowering blood sugar with low carb diet solutions can be very useful in managing diabetes.

Eggs are known to promote a feeling of fullness, an important aspect of managing Type 2 Diabetes.

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

2. Greek Yogurt with Berries

Yogurt with berries is an excellent Type 2 Diabetes-friendly snack for a number of reasons. In addition to the benefits of a low carb diet, there are other reasons to consider healthy food options to reduce blood sugar.

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, 1-cup (148-gram) of blueberries provides 4 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.

Yogurt is also rich in protein, which is well-known for helping keep blood sugar levels under control. Greek yogurt is especially high in protein. Scientific studies on Type 2 Diabetes patients show that a high fat, protein rich diet low in carbs can lead to lower blood sugar levels and even the reversal of Type 2 Diabetes. 

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.

As you are looking to reduce blood sugar with your modified low carb diet, make sure you are eating unsweetened, full-fat greek yogurt, as other varieties may contain added sugar.

3. Handful of Almonds

Almonds are very nutritious and convenient to snack on.

1-ounce (28-gram) of almonds provides over 15 vitamins and minerals, including 32% of the recommended daily intake for manganese, 19% for magnesium and 17% 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 9% reduction in their blood sugar levels.

They also had decreased 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 are known to have an important role in diabetes management.

What’s more, almonds have been shown to benefit heart health by reducing cholesterol levels and may also 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.

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.

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, 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.

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 and drink plenty of water alongside them.

To learn more about diabetes management plans, read Part 2 of 3 about great snacks that lower blood sugar and reduce Type2 Diabetes.