Importance of Healthy Sweet Snacks in Diabetes
We live for food! And there is no doubt about it. In this stressful era where we are continuously doing hard work and putting all the energy to our work, our tongue craves sweet snacks. Sometimes the stress also results in emotional eating and we end up eating sugary stuff as our body craves it. A study used data from 23,708 individuals collected between 2005 and 2016 to examine the snacking habits of adults with type 2 diabetes in the United States.
It was found that people with type 2 diabetes eat snacks that are lower in energy, carbohydrates, and sugar than people without diabetes. People with well-controlled diabetes eat more vegetables and drink less fruit juice. But people with type 2 diabetes tend to eat more sausages and cold cuts.
Meanwhile, people without diabetes get more protein from snacks. These results indicate that it is important for doctors and health professionals to take snack choices into account when providing nutritional advice to people with diabetes.
Getting enough nutrition from snacks is important for diabetics.
Snacking can be a healthy part of a diet for people with diabetes by helping to keep blood sugar levels steady. Eating small, balanced snacks with fiber, protein, and healthy fats between meals can prevent big spikes in blood sugar and keep you from getting too hungry. Healthy snacks like nuts, yogurt, and vegetables give you important nutrients without causing blood sugar surges. Research shows that regular, balanced snacking can help control blood sugar and lower the risk of diabetes complications.
Explain how different snacks can affect blood sugar levels
Different snacks affect blood sugar in different ways. Snacks high in sugar and refined carbohydrates, such as candy and sugary drinks, can spike blood sugar quickly. On the other hand, snacks that contain more protein, healthy fats, and fiber, such as nuts, yogurt, and vegetables with hummus, tend to keep blood sugar more stable. It’s important to choose snacks that have a low glycemic index, which means they release blood sugar slowly into the bloodstream. This helps maintain steady energy levels and reduces the risk of sudden fluctuations in blood sugar.
List of 5 Sweet Snacks to eat in Diabetes
Here are five sweet snack ideas that are good for diabetes:
- Berries with Greek Yogurt: Mix berries like strawberries or blueberries with Greek yogurt. It’s low in sugar and gives you protein.
- Dark Chocolate: Pick dark chocolate with at least 70% cocoa. It has less sugar and lots of antioxidants, which are good for your heart.
- Apple Slices with Almond Butter: Cut apples into slices and spread almond butter on them. Apples have fiber, and almond butter has healthy fats and protein.
- Chia Seed Pudding: Make pudding with chia seeds and almond milk, sweetened with a little honey or stevia. Chia seeds are full of fiber and omega-3s.
- Baked Cinnamon Apples: Slice apples, sprinkle them with cinnamon, and bake until they’re soft. Cinnamon can help keep your blood sugar steady, so it’s a tasty treat for diabetes.
Snacking Tips for Different Situations
On the Go:
- Mixed Nuts: Almonds, walnuts, or a mix of nuts give you protein and good fats.
- Fresh Fruit: Take along apples, bananas, or oranges—they’re easy to carry and have fiber.
- Whole Grain Crackers with Cheese: Pick whole grain crackers with low-fat cheese for a balanced snack.
At the Office or School:
- Greek Yogurt: Choose low-sugar Greek yogurt cups.
- Cut Vegetables with Hummus: Bring carrot sticks, cucumber slices, or bell pepper strips with hummus.
- Hard-boiled Eggs: They’re rich in protein and simple to prepare.
Nighttime Snacks (Low-impact):
- Cottage Cheese: It’s high in protein and low in sugar.
- Avocado on Whole Grain Toast: Gives you healthy fats and fiber.
These snacks are meant to keep you fueled without causing big changes in your blood sugar levels, depending on when you eat them during the day.
Recipes for Diabetes-Friendly Sweet Snacks
Homemade Trail Mix
Ingredients:
- 1 cup mixed nuts (like almonds, walnuts, cashews)
- 1/2 cup dried cranberries (without added sugar)
- 1/4 cup dark chocolate chips (at least 70% cocoa)
Instructions:
- Mix all the nuts, cranberries, and chocolate in a bowl.
- Keep it in a closed container for easy snacking.
Nutrition Info (per serving):
- Calories: 200
- Protein: 5g
- Carbs: 15g
- Fiber: 3g
- Sugars: 8g
- Fat: 14g
- Saturated Fat: 3g
- Sodium: 5mg
Veggie Sticks with Hummus
Ingredients:
- Carrot sticks, cucumber slices, bell pepper strips
- Hummus (you can buy it or make it at home)
Instructions:
- Wash and cut the vegetables into sticks or slices.
- Eat them with hummus for dipping.
Nutrition Info (per serving):
- Calories: 100
- Protein: 3g
- Carbs: 12g
- Fiber: 5g
- Sugars: 4g
- Fat: 5g
- Saturated Fat: 1g
- Sodium: 200mg
Chia Seed Pudding
Ingredients:
- 2 tablespoons chia seeds
- 1 cup unsweetened almond milk
- 1/2 teaspoon vanilla extract
- 1 tablespoon honey or maple syrup (if you want it sweeter)
Instructions:
- Mix the chia seeds, almond milk, vanilla extract, and sweetener (if using) in a bowl or jar.
- Put it in the fridge for at least 2 hours until it gets thick.
Nutrition Info (per serving):
- Calories: 150
- Protein: 4g
- Carbs: 15g
- Fiber: 10g
- Sugars: 4g
- Fat: 8g
- Saturated Fat: 1g
- Sodium: 80mg
These snacks are simple to make and good for keeping your blood sugar stable, so they’re great choices if you have diabetes.
Finally, Common Snacking Mistakes to Avoid
- Skipping Snacks: Skipping sweet snacks, especially if you have diabetes, can cause low blood sugar (hypoglycemia). This can make you feel dizzy, weak, and have trouble concentrating. It may also lead to overeating during your next meal because you’re too hungry.
- Overeating: Eating too much at once can spike your blood sugar levels, which isn’t good for managing diabetes. It can also lead to weight gain and make it harder to control your blood sugar over time. Try to eat smaller meals and snacks throughout the day instead of big portions. This helps keep your blood sugar more stable.
- Better Alternatives to Processed Snacks: Processed snacks like chips and cookies often have unhealthy fats, sugars, and lots of calories without much nutrition. Choose snacks with fiber, protein, and healthy fats. Examples include fresh fruit with yogurt, mixed nuts, whole grain crackers with cheese, or veggies with hummus. These snacks give you nutrients and help keep your blood sugar steady.
By avoiding these mistakes and picking healthier sweet snacks, you can better manage your blood sugar and stay healthier, especially if you have diabetes.
