Choosing healthy snacks is usually difficult for all of us. For people struggling with diabetes, it is a downright challenge. No matter what lifestyle condition you have, ignoring hunger pangs is never a good idea. But that doesn’t mean you wreck your diet by standing near your fridge, spooning ice cream out of a tub (even though it does sound delicious). We have put together some easy diabetes friendly recipes that are perfect for mid-meal (or even midnight) snacking.
Before we dive in, here are a few things you should keep in mind when selecting a snack.
6 rules of Snacking (not just for diabetics)
To keep your blood sugar levels in control, select snacks that are
Around 200 to 300 calories
High in protein
High in fibre
Contain some sort of healthy, plant based fat source
Low glycemic index
Made from quality, whole-grain ingredients
It can be daunting trying to find snacks that check most, if not all of these boxes.
We’ve put together a list of 10 nutritionist- approved snack recipes that everyone (especially people struggling with diabetes) can enjoy.
Diabetes friendly snack recipes
1. Sprouts Spinach Dhokla
People with diabetes can enjoy dhokla if it’s made with sprouted moong and spinach. Packed with fibre and protein, it’s a perfect snack for those 4 PM hunger pangs.
Check out the recipe here.
2. Hard-boiled eggs
Hard boiled eggs are a super healthy snack for people with diabetes. Brimming with protein and healthy fats, you can eat them on their own or enjoy them like a salad with chopped tomatoes, onions, and cucumbers.
In a study, 65 people with diabetes ate 2 hard-boiled eggs daily for 12 weeks. By the end of the study, they had significant reduction in their HbA1c and fasting blood sugar levels.
3. Yogurt with fruit and nuts
People with diabetes are often told to give up on fruit. However, pairing it with yogurt and nuts will keep your blood sugar level in check.
High in protein and probiotics, yogurt is excellent at keeping you full for longer.
Simply fix chopped fruits and nuts with your yogurt or layer them on top of each other like a parfait (if you’re feeling fancy)
4. Diabetes friendly tikki
Sometimes you feel like having a warm, savory snack and fruits and yogurt just does cut it.
These tikkis are made with moong dal and oats. Rich in fibre, iron, and protein, they do not spike your blood sugar level.
You can enjoy them on their own, with some yogurt, or toss them in a wrap. The variations are truly endless. You can find the recipe here.
5. Hummus with crackers or vegetables
Hummus is a creamy spread made primarily from chickpeas.
Packed with complex carbs, protein, and healthy fats, it is a brilliant snack for people with diabetes.
You can enjoy it with crackers (like the ones suggested below) or with vegetables such as carrots, broccoli and bell peppers.
If you’re buying hummus from a store, choose one with the highest amount of fibre and the least amount of sodium. Or you could easily make your own by following this recipe.
If you’re looking for more dessert recipes, check out our guide to 10 sugar-free desserts here.
While it’s great to make your own snacks from scratch, sometimes it’s just not possible. Having packaged, easy-to-grab snacks make it a lot easier to manage diabetes and hunger pangs.
Today there are so many amazing diabetes friendly packaged snacks in the market but you MUST know what to look for! Here is our list of nutritionist approved snacks that you help keep your blood sugar levels in check.
Top 5 best snacks for diabetics in India
1. Protein Mix by True Elements
Loaded with iron, protein and fibre, it's a great mid-meal snack for people struggling with diabetes. You can eat it on it's own or toss it in your yogurt or chaat.
You can buy it here.
2. The Better Laddoo
Naturally sweetened with dates, these are rich in fibre and omega 3 fatty acids. Made with nuts, seeds, and cacao, they are perfect for people with diabetes.
Buy them here.
3. Ragi Crisps by Nutty Yogi
Made with ragi flour, they are high in fibre and calcium. Pair them with hummus and you've got a delicious, nutrient-packed snack.
Buy them here.
Sugar-free Ragi and Oats Cookies by Hey Grain
Who says you can't eat your cake and have it too? These cookies are made with ragi and are packed with fibre, calcium and iron.
They are a perfect for an evening snack for people struggling with type 2 diabetes (and everyone else).
You can buy them here.
Roasted Chana Jor Garam
Packed with fibre, calcium, folic acid, this roasted chana jor garam is great for mid-meal snacking.
You can buy it here.
Parting thoughts on diabetes friendly snacks
Snacks are a crucial part of our daily diet. They sustain our energy levels between meals. Don’t be afraid of snacks if you struggle with diabetes. Plan ahead and be mindful of what you’re consuming. Use this article as a starting point on your journey to discovering delicious, nutrient-rich snacks that you can add to your diet.
As they say,
"Keep your friends close and your snacks closer"
Struggling to manage your blood sugar levels? Sign up for our free 14 days nutrition program to defeat diabetes for good.