Healthy Snacks For Diabetics

Healthy Snacks For DiabeticsHere’s a list of healthy snacks for diabetics. They are also good options for people with diabetes or who simply want to lose weight or stay in shape. These healthy snack ideas are also quick and easy to prepare.

Having quick and easy snacks is so important when it comes to improving insulin sensitivity and reversing their condition. The fact is many people find it difficult to plan, prepare and consume their meals each day and this is understandable considering how busy most people are with their work, family and various other commitments.

Despite this, there are some quick and easy snacks that you should consider having for your mid-morning and/ or mid-afternoon meals if you have some degree of insulin resistance.

Before we consider the list of healthy snacks though, here are some general nutrition recommendations that you should follow:

• Always have ‘wholefoods’ for breakfast, lunch and dinner
• Ensure you have some protein with each of your meals
• Control your portion sizes
• Limit your intake of high-density carbohydrates (bread, pasta, rice and cereals) and have the medium and low-density carbohydrate sources instead
• Have normal, ‘everyday’ foods

Always have ‘whole foods’ for breakfast, lunch and dinner

It is important to eat as many of your daily meals as possible and that is why most of the options in the list of snacks for diabetics are ‘whole foods’. However, with the time limitations most people have it is often easier to have a couple of your meals as shakes rather than as whole foods.

If this is the case for you, then perhaps you may want to consider having a protein shake or for your mid-morning or mid-afternoon meals/ snacks.

It is not recommended to have protein shakes or meal replacement shakes for your main meals simply because they are not a long-term, sustainable approach to good nutrition.

However, in saying that, some people have trouble ‘eating breakfast’ because they have been out of the habit of eating breakfast for many years. Therefore, in those cases it may be worthwhile having a shake for breakfast. However, you must then make sure that your mid-morning meal is definitely a ‘whole-food’ meal/ snack.

Ensure you have some protein with each of your meals

Protein provides the ‘building blocks’ of the body (amino acids) and since the body is a dynamic structure (it is constantly building up and breaking down tissues), it makes sense to supply our body with protein every few hours throughout the day.

It doesn’t have to be much; 10-30 grams every 3-4 hours is plenty for virtually everyone.

The fact is that most people don’t have protein in their mid-morning and/ or mid-afternoon snacks. They will tend to have a piece of fruit, a tub of yoghurt or a coffee for these meals. That is if they have them at all!

Therefore, protein is included in all options of healthy snacks for diabetics.

Control your portion sizes

It is simply common sense that all of your snacks have controlled portion sizes. Unfortunately though, what is common sense is often not common practice!

Too many people eat far too much food throughout the day and especially for dinner at night. Of course, the larger your meal, the greater the insulin response and therefore, the greater the potential for making the diabetes worse!

Furthermore, there is also a greater the likelihood of the food being converted into bodyfat as well because the body is not able to mobilise and utilise fat as a fuel source.

The list of healthy snacks for diabetics listed here provides you with approximate portion sizes. You can adjust them according to your appetite. Just make sure that you keep the proportions of foods the same.

Limit your intake of high-density carbohydrates (bread, pasta, rice and cereals) and have the medium and low-density carbohydrate sources instead

Wholefoods are the best snack foods for diabeticsThe high-density carbohydrates are the most likely foods to cause fluctuations in your blood sugar levels, which will make it difficult to keep insulin low and therefore avoid making the insulin resistance worse.

That is why they haven’t been included in the list of snacks for diabetics.

The medium and low-density carbohydrate sources are by far and away the best to have if your goal it to reverse diabetes.

These are great sources of fibre, have very few calories (kilojoules), provide vitamins and minerals and very little impact on your blood sugar level. They should always be included in your snacks.

Have normal, ‘everyday’ foods

It is so important that your snacks have normal, everyday foods. This will make it so much easier to ensure your nutritional habits become long-term, sustainable habits.

Overall, in order to reverse diabetes, you must follow these principles as closely as possible. They aren’t simply something you can do for a period of time, get the results you want and then return to previous eating habits.

Okay, so here is the list of healthy snacks that you can have for your mid-morning and mid-afternoon meals:

  • 1 small tin of flavoured tuna
  • 1 apple and 12 almonds
  • 75g low-fat yoghurt mixed with 2 tablespoons of cottage cheese (don’t have more than once a week due to the potential of the dairy foods having an inflammatory effect in your body)
  • A protein shake made pea and rice protein powder and mixed with 150-250mls of water
  • 1 banana and 8 cashew nuts
  • 1/2 punnet of strawberries and 15 pistachio nuts
  • By including these healthy, nutritious snacks in your daily food intake and by ensuring you have a meal/ snack every few hours throughout the day, you will be able to keep your metabolism elevated, avoid hunger and cravings and over time, help reverse diabetes.


    1. Take healthy snacks to work to help you in your quest to lose weight. Packing your lunch and keeping a variety of portable and nutritious snacks helps you avoid the temptation to grab a candy bar or join in the office birthday cake. Instead, keep granola bars, almonds or other healthy snacks easily accessible.

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