“The way to deal with the devil of obesity and diabetes is literally one day at a time” – Stephen Furst.
Regardless of the issue at hand, the step-by-step approach works wonderfully to fix anything, and with diabetes, it starts with making healthy food choices on a daily basis. So we’ve put together this list of 15 Indian snacks for diabetics that will keep you happy till your next meal.
1. Vegetable sticks and Hummus
A healthy and filling evening snacks for diabetics would be chickpea-based hummus and raw vegetable sticks. Since every ingredient is low on the glycemic index, it helps maintain an even blood sugar level. Carrots, radishes and bell peppers all do well with the hummus.
2. Hard-Boiled Eggs
Hard-boiled eggs are healthy sugar free snacks for diabetics for a quick hunger fix that gives you plenty of protein and energy. One egg gives you about 6 grams of protein and keeps you feeling full for longer. Top it off with something healthy like guacamole and enjoy an egg or two once a week.
3. Yoghurt and Berries
Yoghurt and berries taste fantastic as a snack. Their complementary flavours balance each other out, making them a great snack at any time during the day. A cup of yoghurt topped with blueberries is one of the healthiest snacks for diabetics as it’s loaded with proteins, antioxidants, fibre and healthy fats.
4. Almond butter and apple slices
Almond butter is highly nutritious and offers plenty of good fats and higher dietary fibre than peanut butter. Apples are delicious and low in glycemic index. The combination is just what you need when you crave something tasty. An ideal snacks for diabetics
5. A Handful of Almonds
A quick hunger saviour snack any time during the day is a handful of soaked almonds. One serving, which is about 30 grams, contains plenty of vitamins, minerals, healthy fats and dietary fibre. There is also a study that shows that almonds can help control blood sugar levels. So remember these snacks for diabetics!
6. Whole Grain Crackers and Cheese
This one’s an excellent packaged snacks for diabetics to satiate your craving for junk. One small serving of whole-grain crackers with cheddar cheese is a nutritious snack for diabetics. According to a study in 2013, cheese and other dairy products can help reduce insulin resistance because of the presence of vitamin D.
Popcorn is a whole grain snack that is quite healthy and delicious when prepared at home. Control the amount of salt and butter that goes into it, and you have a great snack option here.
8. Steamed Sprouts and Salad
This Indian snacks for diabetics is popular as a snack with health-conscious folks as well. Sprouts are pulses loaded with protein and fibre that will keep your sugar levels balanced. Vegetables give enough fibre for a filling snack.
9. Avocado Toast
An avocado toast made with whole-grain bread garnished with grated cheese and seasoning is a great snack for diabetics in between meals. One meta-analysis found that monosaturated fats such as those found in avocados help in glucose management in people with type-2 diabetes.
10. Oats Idli or Upma
Ranking high on the delicious Indian snacks for diabetics are idli and upma made out of oats. These are low in calories and high in fibre. You could have them as a snack during the day or even as a whole meal! What do you think of this snack for diabetics?
11. Roasted Snacks
Roasted channa, moong dal and soy chips are excellent snacks for diabetics, when you feel the desire to eat something crunchy. They are all low in glycemic index and high in protein. So you’ll feel full and will have a stable glucose level.
12. Bitter gourd chips
Baked bitter gourd chips are a healthy and crunchy snack after a meal. Since bitter gourd is hypoglycemic, go easy on the amount. It can be had with other foods that contain more sugars to balance out.
13. Ragi Cookies
These cookies made out of ragi (finger millets) are gaining popularity as Indian snacks for diabetics. Ragi is a low glycemic index source of carbohydrates that is also an abundant source of dietary fibre, which can keep you full and stop hunger pangs.
14. Chickpeas chaat
To make this, you need to add a cup of chickpeas to a bowl of sliced cucumbers and tomatoes. Finish by sprinkling rock salt and a few drops of lime. That’s some yummilicious snacks for diabetics
15. Roasted Cannellini Beans
These are similar to chickpeas but creamier. When tossed with a bit of olive oil and garnished with herbs or seasoning, it makes one of the best snacks for diabetics.
16. Low-Fat Khakhra
Khakra made out of whole wheat is rich in dietary fibers along with Iron and Calcium making it a healthy snack for diabetics. You can top it up with carrots and green leafy vegetables for extra taste and nutrition.
Foods to Avoid
Remember to stay away from these:
- Fried foods
- Highly salty foods
- Foods high in trans fat or saturated fat
- Baked items such as cakes and pastries
- Ice cream
- Sodas, energy drinks and juice with added sugars
Diabetes need not stop you from enjoying your everyday mid-meal snack. With a little bit of control and smart ways to whip up a healthy snack, it is possible to manage your food cravings. Check out Twin Health to learn more about how you can pick a precise nutrition plan that will give you daily suggestions for every meal. The plans include meal recipes, the optimal quantity and the best time of the day to enjoy your favourite snacks.