The Best Healthy Snacks for Type 2 Diabetes Management

We all know that some foods are good for our blood sugar, whereas others are not. So, if we have type 2 diabetes, it’s important to avoid the foods that cause blood sugar spikes, and focus more on the ones that will keep our blood glucose in check. Some of the most popular diabetes-friendly foods are omega-3-rich salmon and fiber-rich broccoli. But, these aren’t the only foods we should stick to while following a healthy diabetes diet. In fact, the list of foods that will help us control our blood glucose is longer than you might think, so we have plenty of options to choose from. In this article, we will present several snacks that will improve our type 2  diabetes control and keep us away from related complications.

8 Snacks for Type 2 Diabetes

1. Pumpkin Seeds

Pumpkin seeds are an excellent choice to neutralize our craving for fat and sugar. They are a healthy treat that contains heart-healthy unsaturated fats and iron. However, we should restrict our portion to half a cup to get a healthy snack that includes 17 grams of carbs and 143 calories.

2. Mixed Nuts

Even though nuts are great for diabetes control, we should be careful not to overeat them. In fact, an ounce a day makes a great snack. One Canadian study showed that consuming mixed nuts improved blood glucose levels in those with type 2 diabetes. The researchers recommend eating up to two ounces of mixed nuts a day for better blood glucose control.

3. Chia Seeds

These seeds are a great source of omega-3s which raise good (HDL) cholesterol and lower triglyceride levels. This is really beneficial for those with diabetes as they are prone to unhealthy levels of these heart disease factors. Moreover, chia seeds are high in fiber which helps us feel full for longer.

4. Lentils

These legumes are high in soluble fiber which slows down the digestion process, thus preventing significant blood glucose spikes. According to one research, consuming 50 grams of fiber a day, preferably soluble fiber, can improve blood sugar control. Besides boosting fiber levels, lentils can also boost our mood and energy levels.

5. Sardines

Sardines are a great source of protein and omega-3s which are good for our hearts. What’s more, they are lower in mercury than tuna and other larger fish and come at a less expensive price. We can find them fresh or canned and include them in healthy stews, bean soups, salads, or pasta sauces.

6. Edamame

We can find edamame in the freezer department of many supermarkets. It’s rich in protein, magnesium, potassium, calcium, and omega-3 fatty acids. This content makes edamame an excellent snack for those with type 2 diabetes and those with a higher risk of heart disease. However, we should avoid processed soy and choose whole soy foods.

7. Beets

Beets are one of the healthiest vegetables on the planet with their high antioxidant content. Thanks to the alpha-lipoic acid they contain, they help prevent premature signs of aging. Also, a study shows that the acid helps heal nerve damage that causes numbness and pain in the hands and feet of those with diabetes. Another possible benefit of beet juice is lower blood cholesterol levels.

8. Flaxseeds

Flaxseeds contain insoluble fiber, part of which is made of lignans that can reduce the risk of heart disease as well as improve blood glucose control. One study showed that taking flaxseed lignans improved the hemoglobin A1c in those with type 2 diabetes within 12 weeks. Another one shows that the seeds reduce the risk of stroke and the dosage of drugs for preventing blood clots. Also, their high viscous fiber content improves insulin sensitivity, gut health, and the feeling of fullness. We should add these superfoods to our diet to improve our blood sugar control and avoid many complications.