The last time I wrote about food I was not specific as to healthy snacks for diabetics so I promised to fix that, also I love a diabetic who is not always good about taking care of herself, yes mom, I mean you. Nursing school was many years ago, and although I have done some diabetic education I thought it best to refresh my memory, I did that at the ADA website, which looks like a wonderful resource. I even learned a few things myself!
Last year diabetes killed more people than breast cancer and AIDS combined, keeping your blood sugars under control is essential to prevent complications. Portion sizes are the key to controlling blood glucose levels and preventing weight gain, if you are unsure use measuring cups for a while. While fruit is a healthy food choice, for diabetics it’s about the number of carbohydrates and sugar in the fruit.
If made part of a healthy diet there is no reason for desserts and sweets to be completely off limits, use moderation of course. Diabetic and “dietetic” foods offer little to no nutritional benefit, can raise blood sugar, are more expensive, and can have a laxative effect. According to the ADA a diabetic does not need sugar substitutes laden with chemicals, what wonderful news!
To keep blood glucose levels even throughout the day most dietitians recommend 5 or 6 small meals throughout the day, at least one visit to a dietitian recommended by your physician would be highly beneficial to patients with a new diagnosis and even if you have had diabetes for many years. Diabetic snacking is all about the carbs so am including a list of under 5 grams, 10-20 g, and 30 g so that a person can choose based on need.
Less than 5:
- 3 celery sticks, 1 tbsp. peanut butter
- 5 baby carrots
- 5 cherry tomatoes, 1 tbsp. ranch
- 1/4 c. fresh blueberries
- 1 c. lettuce, 1/2 c. cucumber, vinegar & oil
- 1 c. light popcorn
- 2 saltines
- 10 goldfish
- 16 green olives
- 1 stick string cheese
- 2 tbsp. pumpkin or sesame seeds
- 1/4 avocado
10-20 g
- 1/2 c. almonds
- 1/4 c. dried fruit and nuts
- 1 c. chicken noodle, tomato, or vegetable soup
- 1 small apple or orange
- 3 c. light popcorn
- 1/3 c. hummus, 1 c. raw vegetables
- 1/4 c. cottage cheese, 1/2 c. fruit
- 1 cheese quesadilla (1 6″ corn or wheat tortilla, 1 oz. cheese, 1/4 c. salsa)
- 2 rice cake, 1 tbsp. peanut butter
- 5 whole wheat crackers, 1 stick string cheese
- 1/2 turkey sandwich (2 oz. turkey, mustard)
- 1/2 c. tuna salad, 4 saltines
30 g
- 1/2 peanut butter sandwich, 1 c. skim milk
- 3/4 c. whole grain cereal, 1/2 c. skim milk
- 1 banana, 1 tbsp. peanut butter
Diabetes is a serious disease, there is no cure, but there are several things that can be done without much time or effort. Take care of you first!
About the author:
MamaSteph has 2 kids by birth and several by love, she is a nurse and enjoys finding healthier ways to make comfort foods, gardening, enjoying nature, and living life to the fullest…For a list of her blogs please click here.
