Navigating snack options when you have diabetes can feel like a tricky balancing act. With a busy schedule, it's even more challenging to find snacks that tick all the boxes: tasty, healthy, and diabetes-friendly. However, with a little planning, you can have plenty of snacks ready to grab-and-go in your fridge and pantry.
Should people with diabetes eat protein-powered snacks?
Protein is essential for everyone, especially if you're managing diabetes. It works alongside carbohydrates to help moderate the absorption of glucose (sugar) into your blood. This balance is key in avoiding the rollercoaster of highs and lows in your blood glucose levels, which is why combining proteins and carbohydrates at meals and snacks is a smart strategy. By avoiding the blood glucose rollercoaster, it will also help provide steady energy to keep you going through the day.
Try these protein + carb combinations:
- String cheese and fruit: Grab a stick of string cheese and pair it with an apple or banana. String cheese is a convenient source of protein, while fruits provide natural carbohydrates and fiber. This simple combo is easy to toss in your bag. Or try these fun fruit and cheese kababs!
- Hummus and veggie sticks: Dip baby carrots, cucumber slices, or bell pepper strips into single-serve containers of hummus. Traditionally, hummus is made from chickpeas, which have protein and fiber, while vegetables offer carbohydrates and additional fiber. It's a crunchy, satisfying snack that requires minimal prep and is perfect for on-the-go munching.
- Yogurt cups and mixed nuts: Pair a single-serving container of plain or sugar-free Greek yogurt with a small bag of mixed nuts. Greek yogurt is high in protein, while nuts provide protein and healthy fats. Mix the nuts right into the yogurt for a delicious and easy snack that's ready in seconds.
- Nut butter apple “sandwiches”: Slice apples into rounds, remove the core, and spread your favorite nut butter between two slices. This "sandwich" format is mess-free and easy to pack. Choose for crunchy nut butter to add even more texture.
- Air-popped popcorn and Parmesan: A light sprinkle of grated Parmesan cheese can add flavor and a touch of protein to popcorn. If you want to try a more plant-based version, use nutritional yeast instead of Parmesan.
Why You Should Meal Prep Your Snacks
Meal planning for snacks can streamline your week and help you maintain a healthy diet. Start by taking inventory of what you already have in your pantry and refrigerator. Check for staples like nuts and seeds, and any fresh produce that might need to be used soon. Based on what you have, make a grocery list to fill in the gaps.
Fresh fruit such as apples, clementines, and bananas are very portable and don’t require refrigeration. Fresh veggies such as carrots, celery, or bell pepper sticks can be prepped ahead of time and tossed into a bag or container. Nuts and seeds such as almonds, pistachios, and pumpkin and sunflower seeds make a delicious savory and crunchy snack with plenty of healthy fats and protein. You can also find individual cups of hummus, cottage cheese, and yogurt which can easily be thrown into a lunch box or bag (just make sure to throw an ice pack in there too!).
The Takeaway
Packing and planning your snacks with a good balance of protein and carbs can help in avoiding midday hunger, managing diabetes, and staying healthy. Whether you're at home, work, or out and about, having healthy snacks ready to go means you're always prepared.
