If you have diabetes and tend to be hungry during the day, is it okay to snack between meals? The short answer is yes!
Illustrated recipe: Lemon Blueberry Yogurt Toast
According to CDCmore than 37 million Americans have diabetes, or 1 in 10 people. The majority (90-95%) are diagnosed with type 2 diabetes. If you have diabetes, your diet plays a huge role in managing your blood sugar, including the types of snacks you choose.
A snack that provides protein and healthy fats and is lower in carbohydrates can help you stay full and reduce the risk of blood sugar spikes. Read on to find strategies for choosing your snack, as well as our top protein-rich snack picks.
What to look for in a diabetes-friendly snack
First, before heading to the kitchen, listen to your hunger cues. Ask yourself if you are really hungry for a snack or if the urge to snack comes from habit, boredom or stress. If you’re hungry, choose a nutritious snack that’s easy to prepare and can keep you full and satisfied until your next meal.
When choosing a snack, consider its nutritional content, especially:
Fiber
Fiber can help slow digestion and delay glucose absorption by absorbing water and forming a gel. Regular fiber consumption may help improve glycemic control and insulin sensitivity, according to a 2021 meta-analysis in the Functional Foods Journal. Whole grains, such as whole wheat bread, nuts, seeds, and most vegetables and fruits, are excellent sources of fiber.
healthy fats
It is essential to include healthy fats, such as olive oil, avocado, nuts and seeds, in your meals and snacks. Fat may help you feel full longer, suggests 2019 research in the European Journal of Clinical Nutrition, especially when consumed with fiber. Along with protein and fiber, fats can help slow the release of blood sugar to prevent sudden sugar spikes and crashes.
Low in sodium
According to CDC, diabetes doubles your risk of developing heart disease compared to those without it. Since high blood pressure is also one of the risk factors for developing heart disease, choosing a low-sodium snack can help maintain healthy blood pressure.
Carbohydrates
Choosing a snack with 15 grams or less of carbs per serving can help manage your blood sugar. However, this recommendation may vary from person to person. Working with a Registered Dietitian will help you identify your needs.
Protein
Like fiber and fat, protein plays a role in regulating hunger by slowing the release of glucose into the blood. Many protein-rich foods also contain healthy fats and/or fiber. The exception is if you have compromised kidney function. In this case, you may need to watch your protein intake.
7 Best High Protein Snacks for Diabetes
Here are our top seven high-protein snack picks that are best if you have type 2 diabetes:
1. Cheese cubes
Cheese is undoubtedly a hearty and delicious food, containing very few carbohydrates. According to USDA, a 1-ounce slice of cheddar cheese provides 115 calories, 7 grams of protein, 9 grams of fat, and 180 milligrams of sodium. A 2019 review published in Advances in Nutrition found that the consumption of dairy products, including when it comes to cheese, is associated with a reduced risk of type 2 diabetes.
2. Mixed nuts
With a winning combination of nutrients, nuts make an ideal snack for people with diabetes. They are low in carbs and are an excellent source of healthy fats, protein, fiber, vitamins and minerals. In addition to their unsaturated fats and fiber, they also contain magnesium and plant compounds called polyphenols, which may help regulate your blood sugar levels, according to a 2021 meta-analysis in The American Journal of Clinical Nutrition. Walnuts, pistachios, cashews, hazelnuts, peanuts, and almonds are all great options. For example, almonds offer 6 grams of protein per one-ounce serving, according to the USDA.
While almonds and walnuts are high in fat, a 2019 study by Nutrition research reported that eating more than 1-2 servings of nuts per week may not promote weight gain when eating a balanced diet. Certain nuts, such as almonds, have also been shown to improve gut health, promote weight loss and reduce the risk of heart disease, cancer and death from these conditions, according to a 2021 review published in Nutrients.
Choose unsalted, unflavored nuts to minimize the amount of added salt and sugar. You can also buy nuts in bulk to make a DIY trail mix.
3. Nut Butter Vegetables
Don’t like to eat whole nuts? Consider pairing nut butter with celery sticks, baby carrots or apple slices for a filling snack. According to USDA, one tablespoon of peanut butter offers nearly 4 grams of protein, 8 grams of fat, and nearly 1 gram of fiber. Be sure to read nutrition labels and choose a no added sugar, low sodium option.
4. Sunflower seeds
Like nuts, sunflower seeds are also high in protein, fat, and fiber, providing 3 grams of protein, 7 grams of fat, and about 2 grams of fiber for every ounce of unsalted (in-shell) sunflower seeds. speak USDA.
Sunflower seeds have been shown to help lower glucose levels in people with type 2 diabetes, suggests 2021 research in priest. When combined with carbohydrates, the proteins and fats in sunflower seeds can slow down digestion, preventing the release of glucose into the blood. Antioxidants found in sunflower seeds, including chlorogenic acid and caffeic acid, may also have a blood sugar-lowering effect, although more research is needed.
5. Edamame
Edamame is one of the nutritious snacks for people with diabetes. Like animal-based protein, these baby soybeans are a complete and easily absorbed protein, according to a 2022 article in the Agriculture and Food Research Journal, making it a great plant-based protein option. According to USDA, one cup (160 grams) of shelled, unsalted edamame provides 18 grams of protein and 12 grams of fat. Although it contains 14 grams of carbs, shelled edamame also contains 8 grams of fiber. They’re also easy to make: Buy them frozen and microwave them for 1-2 minutes or boil them until warmed through.
6. Hard-boiled eggs
Another great snack option between meals is to eat hard-boiled eggs. One egg provides 6 grams of protein and 5 grams of fat. Eggs contain about half a gram of carbs, so they have little effect on blood sugar. In fact, a 2020 study in Clinical Nutrition found that eating an egg as a bedtime snack helped lower fasting blood sugar and improve markers of insulin sensitivity compared to a yogurt snack, which was high in carbohydrates. Plus, eggs are nutrient-dense, so eating one egg a day may pose no health risks, including for people with diabetes, according to a 2020 article published in The American Journal of Clinical Nutrition.
Enjoy them poached, boiled or scrambled. Pair the cooked egg with a few whole grain crackers or sliced vegetables to add fiber to help you feel full and manage blood sugar.
7. Greek yogurt
Craving something sweet? Consider Greek yogurt. Greek yogurt is loaded with nutrients and offers many health benefits, such as supporting muscle and bone health. Plus, a 7-ounce container of low-fat plain Greek yogurt has 20 grams of protein and 8 grams of carbs. That’s double the amount of protein and half the carbs of regular yogurt. If Greek yogurt isn’t enough, consider adding low-glycemic fruits and nuts, like this fruit and nut Greek yogurt recipe.
Other tips for managing your blood sugar
You may or may not need a bedtime snack, depending on your health goals. Nevertheless, these are other ways to manage your blood sugar.
Follow the Diabetes Plaque Method
THE Diabetes plaque method means filling half your plate (or bowl) with non-starchy vegetables, a quarter with lean protein, and the remaining quarter with carb-containing foods. This way of structuring your meals can help you incorporate more vegetables and control your carbohydrate intake. Check out our Easy Plate Method dinners for diabetics for meal ideas.
Be physically active
Exercising regularly also helps stabilize your blood sugar. Your body may also become more sensitive to insulin, explains the CDC, meaning you may only need smaller amounts of the hormone to lower blood sugar levels. THE American Diabetes Association recommends aiming for at least 150 minutes of moderate-intensity physical activity each week, with at least two days per week of exercise focused on building and maintaining muscle.
Maintain a healthy weight
Instead of focusing on the number on the scale, reducing your visceral fat and maintaining a healthy weight can also reduce your risk of other health problems. Adopting healthy eating strategies and incorporating exercise routines can help.
The bottom line
Whether you need snacks between meals will depend on several factors, including how well you control your blood sugar, if you take insulin, if you have other health conditions, your level of hunger and more. Finding the balance that fits your health goals and lifestyle is key to managing your diabetes. Speak with your primary care provider, registered dietitian, or certified diabetes educator to develop a personalized meal plan that takes into account the timing of your meals and snacks. Our library of recipes, meal plans, and articles at the Diabetes Diet Center can inspire you to manage your diabetes your way.