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10 best snacks for type 2 diabetes

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what is type 2 diabetes?

Type 2 diabetes is a disease that is life-long. Although there is no cure for this condition, studies have shown that it is possible for some people to reverse it. Type 2 diabetes prevents the body from using insulin the correct way and people with this kind of diabetes are said to be insulin resistant. The pancreatic hormone insulin turns the glucose from the food you eat into energy. But for people with Type 2 diabetes, the insulin is being produced but the cells don’t use it well. Initially the pancreas makes more insulin to try and get the glucose into your cells but after some time it cannot keep up and that’s how the sugar builds up in your blood.  

Though diabetes can lead to a range of complications, the right diet which includes healthy snacks helps in managing blood sugar levels and it reduces the risk of the complications. The right snacks for diabetic patients can help keep the blood sugar in check. Keeping your glucose levels steady can reduce the risk of complications that can arise due to diabetes. Eating small amounts of food on a regular basis with snacks in between can help a diabetic person keep their blood sugar levels stable throughout the day. 

10 best snacks for type 2 diabetes

When people are first diagnosed with diabetes, they may have to rack their brains for the right snacks for diabetic patients and if they can still have some of their favourite snacks. There are a wide range of snacks that are suitable for people with diabetes. These snacks should include foods that are high in protein and fibre and lower in processed carbohydrates and sugar.

Protein is important for the repair and growth of body tissues and it also helps a person feel full therefore reducing the risk of overeating. 

Here is a list of 10 best snacks for Type 2 diabetes

Hard-boiled Eggs

Rich in protein, hard-boiled eggs are a perfect snack to fill you up. Since they have been boiled, it makes them even healthier. One large boiled egg can provide about 6 grams of protein and this keeps your blood sugar from rising too high once you’ve eaten. Eggs keep you full which is one of the important aspects of managing type 2 diabetes, as this is a disease that has a greater likelihood of you becoming overweight and developing heart diseases.

Yogurt with Berries

This is another example of a perfectly healthy snack for diabetics. Firstly the berries contain anti-oxidants which can reduce inflammation and help in prevention of cell damage of the pancreas. They are also a great source of fibre which helps with slow digestion and therefore stabilizing blood sugar levels after eating.
Yoghurt, which has probiotic properties, is also known to have abilities to lower blood sugar levels. The probiotics help your body to metabolize foods that contain sugar. Yoghurt is also rich in protein which is known to keep the blood sugar levels in check.
Mixed together, yoghurt and berries make a wholesome and tasty snack as the sweetness in the berries balances out the flavour of the yoghurt.

Almonds

Rich in magnesium and riboflavin, a handful of almonds provides the body with more than 15 minerals and vitamins. It provides 32% of the daily intake of manganese, 19% for magnesium and 17% for Riboflavin. Research has shown that almonds help in controlling the blood sugar in diabetic patients. If consumed regularly, it can also help in decreasing the levels of insulin. Almonds have a combination of fibre, protein and healthy fats which help in managing diabetes. They have also shown to benefit heart health by reducing cholesterol levels. However almonds are high in calories, so limit your portion size when you eat them regularly.

Hummus and Vegetables

Chickpeas are a great source of protein and since hummus is made from chickpeas, it is a perfect snack for diabetics. Throw in some raw vegetables and you’ve got a powerhouse of a snack. Both these foods are great source of fibre, vitamins and minerals. You can use the hummus as a dip and cut up broccoli, carrots, bell peppers as snacks to go with the dip.

Avocado

Avocado is one of the fruits good for diabetes. It contains high fibre and mono-saturated fatty acids which prevent your blood sugar from rising after a meal, making them diabetic friendly. A study found that Type 2 diabetics who included foods with mono-saturated fatty acids in their regular diet found that there was improvement in their blood sugar levels. Avocados can be eaten as is or can be made into guacamole. Since this fruit is high in calories stick to small servings.

Apples and Nut Butter

Apples are nutrient rich fruits which contain several nutrients like vitamin B, vitamin C and potassium. When paired with peanut butter, it makes a tasty and healthy snack which is high in fibre. Apples contain polyphenol antioxidants which are supposed to protect pancreatic cells from damage that could worsen diabetes.

Chickpeas

Chickpeas or Chana are a very healthy legume. With almost 15 grams of protein and 13 grams of fibre in a cup of chickpeas it makes an excellent snack for diabetics. If you are looking for Indian snacks for diabetics roasted chana, roasted soy chips or roasted moong dal make great snacks.

Dates

This sweet-sticky fruit is high in fibre and rich in antioxidants making it an ideal snack item for diabetics. 

Popcorn

This popular snack is healthy and whole-grained. Owing to its low calorie density, it is one of the best snacks for diabetics. Low-calorie snacks help manage weight and promote lower blood sugar levels.

Black bean salad

Protein rich snacks for diabetic patients like a variety of beans such as kidney, black and pinto beans are good.  You can combine cooked Black beans with vegetables to make a tasty salad. Black beans are rich in fibre and protein and they help lower insulin levels after meals.

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