Balancing between cravings for snacks and wanting to maintain a healthy diet can be a challenge, especially for people with diabetes. Snacking is important too! A study by National Institutes of Health from the journal of Cell Metabolism stated that people with diabetes who eat small portions of food for about 4-6 times a day can better stabilize one’s blood sugar and avoid fluctuations compared to those who eat 3 big meals a day. But of course, your snacks choices should be the healthy ones.
The snacks should be low in carbohydrates and high in fibre, protein and good fat. Store-bought snacks are relatively unhealthy, trying your hand at homemade snacks allows you to control the ingredients and preparation.
Here are some sugar-free snacks you can try at home:
- Boiled Eggs
If you are looking for a guilt-free, protein-packed snack, hard-boiled eggs could be the winner.
A very simple and healthy snack that you can have any time of the day.
- Yoghurt with Berry and Almond Toppings
Plain yoghurt is safe to be enjoyed by people with diabetes. To improve the flavour, you can mix in some berries. The antioxidants abundant in berries can reduce inflammation and damage to the pancreas cells responsible for the hormone that can lower blood glucose levels. Adding almonds can further add 15 vitamins and minerals to this snack!
- Chia Seeds Pudding
Chia seeds are a superfood! They are rich in protein, fibre and fatty acid omega-3, all of which can stabilize the blood sugar. To make chia seed pudding, first, soak chia seeds in water, then strain them until dry. Next, add some dark chocolate powder and make a pudding. Store it in the refrigerator and serve when ready.
When home-made, popcorn is not only diabetic-friendly but also is one healthy whole-grain snack. One cup of popcorn contains only 31 calories. Snacking on such low-calorie food can help maintain blood glucose levels and body weight.