Healthy snacks are critical for helping Type 2 diabetics reverse their diabetes. Why? Because most of us tend to get hungry between breakfast and lunch and between lunch and dinner.
Also, a healthy snack between meals helps to stabilize your blood glucose levels so that your blood glucose doesn't go too low. A healthy, balanced snack also prevents a biochemical imbalance that can trigger a food craving or hormonal craving.
Three of the most common mistakes that diabetics make when it comes to snacks are: (1) Eating an unhealthy snack; (2) Skipping the snack; or, (3) Skipping the snack but giving in later to eat some junk food.
Consequently snack planning is just as important as meal planning if you want to be able to control and reverse your diabetes.
Low-Carb Diabetic Super Snack Tips
If you go more than four or five hours between meals, a mid-afternoon snack will help you keep your blood glucose steady. A snack is also important if you’re taking medication that could cause a blood-sugar low between meals.
Make sure that your super snacks contain protein, fiber and, yes, some fat. Snacks rich in protein and fiber along with some fat make your snack more satisfying, e.g. organic peanut butter, low fat cheese or cottage cheese, unsalted nuts, eggs, yogurt.
Also, make sure that your super snacks are low in salt, saturated fat, and trans fat.
Here are some snack tips to help you with creating healthy diabetic super snacks:
Eat an apple (with the skin) or other whole fruit with the skin (e.g. pear, dark grapes) with a handful of walnuts. The protein and fat in the walnuts will offset the carbs in the apple or other fruit.
Note: Never ever eat a piece of fruit by itself! This is a common mistake that diabetics make with fruit.
Use peanut butter, almond butter with a few whole-grain crackers. Again, the protein and fat in the peanut butter will offset the carbs in the crackers.
Eat a few whole grain crackers with some low-fat string cheese.
Snack on some raw veggies, such as carrots, bell peppers, cucumbers, broccoli florets, cauliflower, etc. Dip them into some non-fat yogurt, a light salad dressing or hummus.
Sip a small bowl or cup of vegetable soup. Cook non-starchy vegetables such as spinach, onion, celery, green beans, and squash in some vegetable or chicken stock. Add 1 tsp. of ev olive oil.
Keep your snacks to 200 calories or less. Also, make sure you’re truly hungry—and not just bored or stressed or craving chocolate—before reaching for a snack.
Beware of low-fat snacks. These snacks may be low in fat, but, they tend to be high in carbohydrates, which will spike your blood sugar.
Always have small Ziploc bags of nuts and seeds available. Having nuts and seeds available makes it very easy to prepare a quick snack, especially if you're on the road a lot.
Note: However, because most nuts are high in calories, stick to an ounce, or about the amount that will fit in the palm of your hand.
Make a small green smoothie. Combine a half cup of blueberries, 1 tsp. fresh cinnamon, 3/4 cup plain yogurt, a cup of almond milk, 1 tbsp. flaxseed, and blend until smooth. Add a handful of baby spinach or kale to create a green smoothie to help fight your diabetes.
Low-Carb Diabetic Super Snacks | Reverse Type 2 Diabetes
Here are some examples of healthy super snacks for people with Type 2 diabetes. As always, you should test your blood glucose post-meal to ensure these snacks don't cause your blood sugar to spike.
Apple & Nuts
Choose one small apple or other fruit that's a good source of soluble and insoluble fiber, e.g. pear, blueberries. Eat the apple with a handful of almonds, walnuts or other nut.
Mash 1/4 of a peeled avocado and spread onto a slice of toasted sprouted grain bread and top with a poached or soft-boiled egg.
Mash 1/4 of a peeled avocado and spread onto a slice of toasted sprouted grain bread and top with a couple of cucumber or tomato slices.
Carrots with Ranch Dressing
Dip 12-15 baby carrots with 2 tablespoons light ranch dressing.
Cereal Nut Mix
Mix 1/2 cup organic cereal, 1 tablespoon dried cranberries, and 1 tablespoon unsalted nuts.
Chips and Dip
Dip an ounce of baked tortilla chips (or organic baked potato chips) with 1/4 cup of your favorite salsa.
Veggies and Cottage Cheese
Have a cup of raw vegetables with cottage cheese.
Berries and Cottage Cheese
Mix some berries into a cup of yogurt such as Greek yogurt.
Peanut Butter with Crackers or Bread
Put together four of your own peanut butter and cracker sandwiches with 8 low-sodium crackers (or graham crackers) and 2 teaspoons of organic peanut butter (or raw almond butter).
Spread one slice of sprouted grain bread with 1 tablespoon of organic peanut butter or almond butter.
Grapes and Nuts
Have 1 cup of dark grapes with a handful of almonds.
Guacamole and Veggies
Dip 1/2 of a red sweet pepper, sliced, and 1/2 cup carrot sticks in 1/4 cup guacamole.
Eat a hard-boiled egg with a small cup of bean soup.
Hummus & Veggies
Dip some carrots and celery into a 1/2 cup hummus.
Pear & Almonds
Eat a pear with a handful of almonds.
Pear and Cheese
Have a small pear with a light cheese stick.
Soup and Coconut Oil
Warm up a small bowl of chili or bean soup; and, add 1 tbsp. of extra virgin coconut oil to the soup.
Strawberries and Cottage Cheese
Combine 1 cup of strawberries and 1/2 cup low-fat cottage cheese.
Tomato Slices and String Cheese
Have several slices of tomato with 2 oz. of string cheese.
Tuna Salad Crisps
Combine 2 ounces of drained water-packed light tuna with 1 teaspoon light mayonnaise and 1 teaspoon Dijon-style mustard, and spoon the mixture atop 2 rye crisps.
Whole Wheat Crackers and Peanut Butter
Eat 3 Triscuits with 2 tbsp. organic peanut butter (or almond butter).
Have a cup of plain yogurt with some blueberries and chopped walnuts.
Note: For lots of healthy snacks, appetizers and even some desserts, get the 3-in-1 350-page Death to Diabetes Cookbook.
Disclaimer: This site does not provide medical advice, diagnosis or treatment.
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