What are healthy snacks for diabetics?
Healthy snacks for diabetics are those that help maintain stable blood sugar levels, are rich in nutrients, and contribute to a balanced diet. These snacks typically include a combination of complex carbohydrates, fiber, protein, and healthy fats. Here’s a list of diabetic-friendly snack options:
· Greek Yogurt with Berries: Unsweetened Greek yogurt with a handful of berries offers a good mix of protein, calcium, and antioxidants. Opt for the full-fat version to minimize added sugars and increase satiety. 
· My favorite, Nuts and Seeds like Almonds, walnuts, or flaxseeds are high in healthy fats, protein, and fiber, which can help manage blood sugar levels. Watch the portion size, as nuts are calorie dense. In fact, figure out what a serving size is, and count them out before you put them into your mouth. That’s the only way that I have found not to overeat nuts and seeds.
· Cheese and Whole-Grain Crackers: A small serving of cheese with a few whole-grain crackers provides a satisfying mix of protein, fiber, and healthy fats.
· Apple Slices with Almond Butter. Combining an apple with a tablespoon of almond butter offers fiber, healthy fats, and protein, making for a balanced snack. Remember not to cheat on your tablespoon size. You should take a knife and scrap the top off the almond butter sitting in the tablespoon.
· Hard-Boiled Eggs. Eggs are a great source of protein and are very low in carbohydrates, making them an ideal snack for blood sugar control.
· Avocado. Eating a half or quarter of an avocado can provide you with healthy fats and fiber. It can also be paired with whole-grain crackers. You can also put this avocado on a piece of whole grain Toast. It provides fiber, healthy fats, and complex carbohydrates.
· Another one of my favorites, Smoothies. Homemade smoothies made with low-glycemic fruits (like berries), a handful of spinach, protein powder, and unsweetened almond milk can be a nutritious snack option. Plus, it will fill you up and your consuming mostly protein, which is a good thing to use to stabilize blood sugars.
When choosing snacks, it’s important for diabetics to consider their overall carb intake for the day and how the snack fits into their meal plan. Snacks should be portion-controlled and chosen based on individual blood sugar responses, as these can vary from person to person. Consulting with a healthcare provider or dietitian can help in creating a personalized snack plan that fits within the goals for managing diabetes.
Beyond Snacks, What is a diabetic diet meal plan?
A diabetic diet meal plan is designed to help individuals manage their blood sugar levels through balanced eating habits. It focuses on nutrient-rich foods and controls the intake of carbohydrates, particularly refined carbs and sugars, to prevent spikes in blood sugar levels. While there’s no one-size-fits-all meal plan due to varying nutritional needs and personal preferences, a typical diabetic diet plan emphasizes the following components:
1. Carbohydrate Management by distributing carbohydrates evenly throughout the day to maintain stable blood sugar levels. Choose Complex Carbohydrates like whole grains, legumes, vegetables, and fruits over processed foods and simple sugars. Some individuals may count carbs to manage their intake, which I do so that I will know how much Bolus Insulin to give myself. Others might use the plate method to ensure balanced meals (half the plate filled with non-starchy vegetables, one quarter with lean protein, and one quarter with complex carbs).
2. Fiber-Rich Foods. High-Fiber Vegetables such as leafy greens, broccoli, and carrots.
3. Whole Fruits. Prefer whole fruits to juices for the added fiber benefit. Besides juice gets absorbed faster in your blood stream than fibrous fruits. For example, if someone has a low blood sugar, and there is orange juice available, use orange juice to bring up the low sugar. It works.
3. Lean Protein Sources include plant-based proteins such as beans, lentils, and chickpeas. My favorite are black beans.
4. Lean Animal Proteins such as fish, poultry without the skin, eggs, and low-fat dairy products.
4. Healthy Fats, and sources of Omega-3 Fatty Acids like Salmon, mackerel, sardines, chia seeds, flaxseeds, and walnuts. Also, Avocado, olive oil, and nuts are good choices.
5. Limited Added Sugars and Refined Grains. Avoid Sugary Beverages. Instead drink water, unsweetened tea, or coffee.
6. Hydration. Drink Plenty of Fluids: Water is the best option. Unsweetened herbal teas and sparkling water are also good choices.
If your blood sugar goes up after you eat “good carbs”, like a ½ small, sweet potato, or ½ cup of brown rice, you may want to do two things. First, tell your doctor about this and ask if you can be put on Symlin. I take 60 units of Symlin either right before or right after I eat, depending on if I can remember to do this before a meal.
What is Symlin you might ask?
Symlin is (pramlintide acetate) or a medication used alongside insulin to improve blood sugar control in adults with type 1 and type 2 diabetes. Pramlintide, the active ingredient in Symlin, is a synthetic analog of human amylin, a hormone that is naturally produced by the pancreas and released into the bloodstream alongside insulin after a meal. In individuals with diabetes, particularly those with type 1 diabetes, the production of amylin is either reduced or absent. Amylin works together with insulin to help regulate the influx of glucose into the bloodstream. It does this by:
Slowing Gastric Emptying: Amylin slows down the rate at which food leaves the stomach, which helps prevent rapid increases in blood sugar levels after eating.
Suppressing Glucagon Secretion: After meals, amylin helps suppress the release of glucagon, a hormone that would otherwise signal the liver to release stored glucose into the bloodstream. In the context of a meal, this suppression helps prevent excessive post-meal glucose spikes.
Enhancing Satiety: Amylin can increase feelings of fullness, potentially leading to reduced calorie intake and aiding in weight management, which is beneficial for people with type 2 diabetes.
Symlin is administered via injection before meals. It’s used in addition to insulin but as a separate injection. It is not a substitute for insulin but rather a complementary therapy to improve blood glucose control in those who cannot achieve optimal control with insulin alone. The use of Symlin comes with several considerations and potential side effects. The most common side effects include nausea, which often diminishes over time as the body adjusts to the medication. Other side effects can include vomiting, abdominal pain, reduced appetite, and an increased risk of insulin-induced hypoglycemia, especially if insulin doses are not adjusted properly.
Due to its effects on gastric emptying, Symlin can also affect the absorption of orally administered medications. Therefore, timing and administration of other medications may need adjustment in patients using Symlin. As with any medication, the decision to use Symlin should involve a thorough discussion with a healthcare provider, taking into account the potential benefits and risks based on an individual’s specific health situation and diabetes management goals. I can tell you this as a matter of fact. I have had no bad side effects from using Symlin, and I thank God for it. It is my little secret weapon, to keep my blood sugar from spiking after a meal.
If you don’t want to take Symlin along with your Insulin, see my post on regulating your blood glucose with just your Basal Insulin if you use an Insulin Pump, and don’t eat any carbs at all. I basically did that through the quick start program of the DASH Diet, also featured in another post, and I lost and have kept off 16 pounds.
Low-carb or no carb meals can be a cornerstone of managing diabetes for many individuals, as they can help control blood sugar levels and improve overall health. A low-carb diet for someone with diabetes typically limits carbohydrates to 20 to 50 grams per day, but the exact amount can vary based on individual health goals and the advice of healthcare providers. There is an easy way to manage your diabetes, and that is to not eat carbs, or just eat a very small amount of carbs throughout the day. The choice is yours.