Guilt-Free Snacks for Diabetes

According to the American Diabetes Association estimates that roughly 100 million Americans are living with diabetes or in pre-diabetes, which means blood sugars are blood sugar levels are excessive, but not elevated enough to be formerly diagnosed with type 2 diabetes. However, just because you’ve received a type 1 or type 2 diabetes diagnosis doesn’t mean all of your future meals and snacks have to be totally void of flavor. Many diabetics eat a tasty and satisfying diet while ensuring glucose levels stay within a healthy range.

Here are a few snacks that keep fat, sugar, and salt at a minimum for diabetics:

1. Kefir
Kefir is a type of probiotic-fermented milk that has anti-diabetic properties according to a 2015 study conducted by Iranian researchers at the University of Tabriz. Scientists monitored the effects of kefir consumption on a group of participants with type 2 diabetes and found it lowered their fasting blood glucose levels significantly. So drink flavored kefir beverages on their own or use it in a fruit smoothie. Just ensure it contains no added sugars.

2. Unsweetened applesauce
Eating on its own and swapped as a baking ingredient, unsweetened applesauce makes an ideal and satisfying snack for diabetics. For instance, you can enjoy a small bowl for breakfast with some powdered cinnamon or on top of oatmeal. Or use it to substitute butter and sugar in your favorite muffin recipe.

3. Olives
If you’re looking to satisfy a salt craving, a natural source can be found in black, kalamata, or green olives. Olives are considered diabetic-friendly because they’re loaded with heart healthy omega-3 fatty acids, like salmon and extra virgin olive oil, with many benefits for your body (i.e., heart, joints, skin, hair, and brain). For instance, adding chopped olives to a sauce, sandwich, or salad lends natural salt that won’t impact cholesterol, blood sugar, or blood pressure levels.

4. Go nuts for nuts
Peanuts, cashews, almonds, walnuts, pecans, and Brazil nuts are chock full of heart-healthy monounsaturated (good) fats that lower blood sugar levels while protecting the body from heart disease. All raw nuts are excellent sources of fiber and protein that don’t cause elevated blood glucose. Just be sure to keep your servings reasonable as nuts contain a lot of calories. Just a few handfuls will do the trick to keep you satisfied between meals.