The Perfectly Balanced Diabetic: 7 Grab & Go Snacks For Blood Sugar control

For most diabetics, having perfectly balanced blood sugar levels is the key to optimal health and well-being. Achieving this goal can be made even easier with the right snacks on hand in case you get hungry between meals. These seven grab & go snacks will help you keep your blood sugar in check while keeping things convenient and delicious!

7 Grab-and-go snacks for perfectly balanced blood sugar levels

Did you know a high blood sugar level can actually damage your eyes? Fortunately, there are healthy snacks that will keep your blood sugar balanced so you can continue to enjoy perfect vision. The American Diabetes Association recommends snacking between meals because it helps keep your blood sugar levels balanced. Eating small amounts throughout the day also keeps you from getting hungry and overindulging in large meals when it’s not necessary. Here are seven healthy snacks that are easy to find and pack with you to help keep blood sugar at an optimal level throughout your day.

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1) Almonds or Walnuts

Both are high in protein and fiber to help you feel full. And, in moderation, both can be helpful for people with diabetes as part of a healthy diet. In fact, since nuts also have a low glycemic index, eating small amounts regularly—such as a handful with an apple or celery stick at snack time—can help you keep your blood sugar stable. Nuts are also rich in heart-healthy monounsaturated fats and phytosterols. In addition to being tasty on their own, they can be added to whole-grain bread or oatmeal for crunchiness and protein.

2) Veggies and hummus

Hummus is a great snack for people with diabetes because it’s low in calories, fat-free, and full of protein. Hummus is also high in fiber, which helps keep blood sugar levels stable after you eat. If you can’t find hummus with no added sugar, make your own! It’s easy—and you can even flavor it to fit your taste. Chop up some baby carrots or celery sticks and pair them with some hummus for a perfect, nutritious snack.  Try carrot ginger, cucumber dill, or edamame with sea salt flavors.

3) Fresh fruit and cheese

You can’t go wrong with fresh fruit and cheese, a classic combo that offers both sweet and savory benefits. Studies have shown that eating berries may help you lose weight and lower your blood pressure. Berries are rich in antioxidants, which have been linked to improvements in heart health, plus they contain fiber, which has been shown to help slow down digestion. On top of all that, recent research suggests that blueberries—one of our top 10 fruits—can also play a role in boosting memory retention! Lastly, cheese is a great source of calcium for your bones and teeth; vitamin B6 for fighting stress; folate for metabolism support; protein for muscle-building; potassium to balance out sodium levels; phosphorus to maintain strong bones and healthy teeth, and more!

4) Peanut butter

Peanut butter is one of those foods that seems to be universally loved. It’s a great source of fat, vitamin E, and protein – all of which are important for keeping your blood sugar steady. Depending on what type you buy, peanut butter can even help you reduce body fat! As long as you’re careful about choosing a brand without added sugars or sweeteners (check out our guide), there are plenty of healthy peanut butter options for you to enjoy. Spread it on whole-grain bread with banana slices for a high-fiber snack that will help balance your blood sugar and keep hunger at bay.

>> Discover what Japanese doctors know about diabetes that you don’t

5) Popcorn

Eating popcorn as a healthy snack for diabetics is a great choice because it's packed with fiber. This can keep your blood sugar levels stable throughout the day and prevent them from spiking after eating. The best part is that you'll barely even notice you're eating whole grain food—the added butter or oil gives it such a delicious flavor, you might forget how healthy it really is! Popcorn also has incredible antioxidant content and contains just 5 grams of fat per cup. Choose non-buttered air-popped varieties to keep calories down, and if you like sweet snacks in between meals, try popcorn drizzled with some melted dark chocolate.

6) Tuna salad

Tuna salad is an easy-to-make snack that can be customized based on your dietary needs. You can replace high-fat ingredients such as mayonnaise with low-fat or fat-free products and include additional vegetables such as onions, peppers, and celery. Mixing in nuts like almonds, pecans or walnuts adds a variety of nutrients to your diet and also increases your protein intake. Try adding spices such as curry powder or chili powder for added flavor without excess salt. Eat tuna salad with crackers, whole grain bread, or a side of leafy greens for a meal that is perfect for maintaining blood sugar levels throughout the day.

7) Protein bars

A protein bar is a super convenient snack that works well as an on-the-go alternative to larger meals. At only 100 calories, these bars help you increase your intake of lean protein without overloading your stomach with excess calories. Because they contain a moderate amount of fat and carbs, you should eat one only every two to three hours; eating more frequently than that may cause blood sugar to spike too much. In addition, pay attention to how many grams of fiber are in each bar. The more fiber listed on a nutrition label, the slower digestion will be and thus less glucose will enter your bloodstream for a prolonged period of time. Packing healthy snacks is essential for diabetic health as it helps to keep blood sugars stable during non-meal times.

>> Discover what Japanese doctors know about diabetes that you don’t

Conclusion

So what does a perfectly balanced diabetic snack look like? Well, there is no one size fits all answer for that question. Every person's blood sugar spikes differently and every person has a different dietary tolerance for carbohydrates. What we do know is that well-balanced blood sugar levels are key to managing diabetes. The secret to keeping your blood sugar levels in check, especially on days where your schedule becomes really busy, is to make sure you have a plan of attack ready before they even become an issue.  Just having snacks on hand will help give you the peace of mind that comes with knowing if the worst happens, you're still prepared.