Home Diabetes Care I’m a Nutritionist With Diabetes. These Are My Top 3 Snacks.

I’m a Nutritionist With Diabetes. These Are My Top 3 Snacks.

I’m a Nutritionist With Diabetes. These Are My Top 3 Snacks.

Planning for snacktime as an individual living with diabetes can seem daunting, nevertheless it doesn’t should be! As someone living with type 1 diabetes, I’ve had my share of stressful situations surrounding snacktimes. You are concerned that you simply’ll “mess up your time in range” or that “you’ll have an excessive amount of insulin on board and can go low during your yoga class after work” or that you simply’re not even HUNGRY — remember I’m speaking from experience here — but I’m here to inform you that you could eat your snacks and have an in-range blood sugar too! As a registered dietitian nutritionist (RDN) and authorized diabetes care and education specialist (CDCES), I’ve learned the tools professionally that help me keep my blood sugar in range and satisfy my snack cravings at the identical time. Listed here are a number of the methods I take advantage of when considering snacks, and a few of my favorites!  

The (Not-So) Secret Snack Formula

With regards to planning snacks, we don’t should reinvent the wheel. Actually, we are able to use plenty of the identical tricks and suggestions that we use when planning our larger meals. Let’s take a have a look at a number of the individual components and why they work. 


In my humble registered dietitian’s opinion, fiber is one of the vital underrated and underutilized nutrients in the case of creating meals. Each insoluble and soluble fiber might be helpful for people living with diabetes as they assist to stabilize blood sugar levels, reduce insulin resistance (allowing your body to make use of insulin more efficiently), and promote satiety. Fiber also helps to lower your bad cholesterol, which will help to cut back your risk of heart disease and forestall related complications. 

With regards to snacks, fiber helps to forestall post-snack spikes and might even be effective in helping you get to your next meal by satisfying your hunger and keeping you fuller for longer. The every day advice for fiber is anywhere from 25 to 30 grams (g) total from food sources, but most individuals are only averaging about half of this every day. 

Sources of fiber include complex carbohydrates comparable to vegetables, legumes, whole grains, fruits, and nuts. Attempt to stock your pantry with items and food combos that offer you 2.5 to 4.9 g of fiber per serving (with 5-plus g being a wonderful source). 


Proteins could be a welcome addition to any meal planning efforts as they assist to balance out any carbohydrates that you have got within the snack and will help to maintain you fuller as well. Proteins can are available the shape of animal products and plant-based varieties for individuals who are vegan or vegetarian. While protein doesn’t typically have as much impact on glucose levels as carbohydrates, it is necessary to notice that it still can increase your levels or require a better insulin dose than usual for some individuals with diabetes when consumed in high amounts. 

Additional Things to Remember 

While this stuff could make an especially helpful contribution to an in-range blood sugar response, it is necessary to notice that each one foods can fit into your eating regimen. When working with clients and planning my very own meals, I prefer to deal with what I can add as a substitute of taking things away. Everyone seems to be different and can have different needs in the case of their dietary and diabetes management. I highly recommend working together with your provider and registered dietitian nutritionist when you are struggling to search out meals and snacks that give you the results you want. 

My Favorite Snacks as a Registered Dietitian Nutritionist and Diabetes Educator

Beans and Legumes 

Beans and legumes are so versatile: You’ll be able to eat them on salads, as a dip, in soups, or because the principal ingredient in burger and pasta alternatives. These plant-based protein sources might be enjoyed by most individuals as they’re very inexpensive, with most cans costing under a dollar per serving. 

When I even have the time, I really like to make blood-sugar-balancing snacks comparable to layered bean dip using store-bought guacamole, plain Greek yogurt, cheese, and canned refried beans or these air-fried bean poppers for once I’m craving that crunch. 

On days once I’m busier, I’ll go for items comparable to the Brami Lupini bean snacks, Bada Bean Bada Boom snacks from Beyond Higher Foods, and the Free2B Crunchsters mung bean snacks. They’ve quite a lot of different flavors, are already portioned to make carb counting easy, and have a mix of protein and fiber to assist keep my blood sugar stable and inside range. 


While we already know that nuts could be a source of fiber, they will also be a source of healthy fats that also decelerate digestion and help to maintain you fuller until your next meal. Nuts might be enjoyed alone or as an accompaniment to carbohydrates comparable to fruits, yogurt, and whole grains. When combined with this stuff, nuts help to decelerate the digestion means of the carbohydrate to assist reduce the possibilities of post-snack high blood sugars. 

As someone who loves daring flavors, I often go for selections like Karma’s Golden Turmeric or Cinnamon Wrapped Cashews. They keep the cashews’ natural skins, which add an extra crunch and DOUBLE the quantity of fiber. 

Frozen Fruit and Yogurt 

Through the warmer months (and each time I’m missing the sunshine throughout the winter), I prefer to snack on frozen fruit and Greek yogurt. The frozen fruit not only adds a pleasant variation in texture but in addition lasts longer than fresh and is commonly frozen at peak ripeness for a pleasant natural sweetness. Fruits comparable to berries often have a lower impact on blood sugar levels because of their higher fiber content. Blackberries and blueberries even have antioxidants comparable to anthocyanins that help to further decelerate the digestion of meals and should help to cut back insulin resistance. 

The Greek yogurt has protein so as to add to the slowed-down digestion and might have fat from the dairy that will help to maintain you fuller for longer as well! I typically add a touch of ground cinnamon, ground ginger, and light-weight honey drizzle to assist with adding additional sweetness (yes, honey might be enjoyed by people living with diabetes). Adding frozen berries to the yogurt rapidly cools the yogurt and creates an icy texture that melts as you proceed to eat it, providing you with much more of that natural fruit flavor. 


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