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30 Snack Ideas for Type 2 Diabetes

Ilene Raymond Rush - Blogs
By Ilene Raymond RushAward-winning health and science writerJune 8, 2018

Snacking can be tricky when you have type 2 diabetes.

Although you may feel hungry, you don’t want to boost your blood sugars before your next meal. Or, if it’s a bedtime snack you’re craving, a snack could push up your morning readings.

The old advice for people with diabetes was to consume three meals and two snacks. But lately this grazing approach has fallen out of favor with some nutritionists, who realized that some people took that advice as a license to eat what amounted to six meals.

However, sometimes you need to nosh. Over the past 25+ years living with type 2, I’ve learned what snacks can satisfy me without wreaking havoc with my glucose readings. The principles for my snacks are the same: if I eat something with carbs, I counteract with protein. A little fat is ok, since it gives me a boost in energy. And before I eat, I try to remember to drink a glass of water, because sometimes I mistake thirst for hunger, and it’s good to stay hydrated.

Keeping in mind every case of diabetes is unique, here are 30 snacks that work for me:

1. 25 almonds

2. String cheese and a half cup of blueberries

3. A Glucerna minibar and a warm drink

4. A half cup of plain Greek yogurt mixed with two tablespoons of homemade granola

5. Two sugarless fudgesicle bars

6. Ten baby carrots and two tablespoons of hummus

7. Two bagel thins and an ounce of lox

8. One ounce of hard cheese with six small rosemary raisin crackers

9. A handful of peanuts (just a handful)

10. Three cups of air-popped popcorn sprinkled with garlic salt and cumin

11. A half cup of low-sugar, low-fat ice cream

12. A cup of raspberries and two tablespoons of whipped cream

13. Sugarless Jell-O with a little whipped cream

14. Two cups of chopped salad – cucumbers, parsley, tomatoes and red onion with a smidgen of feta

15. Two figs and one ounce of brie cheese

16. A slice of Ezekiel bread with a half tablespoon of butter

17. A berry parfait with a mix of berries and Greek yogurt mixed with vanilla

18. A hard boiled egg and celery sticks

19. A small stir-fry of low carb vegetables (if I’m really hungry)

20. Five shrimp with two tablespoons of sauce

21. A two egg white scramble with spinach

22. Half of a Kind bar

23. Half of an almond nut butter and no sugar jelly sandwich on low glycemic bread

24. One piece of dark chocolate, eaten slowly

25. A small antipasto of two grilled artichoke hearts, roasted pepper, 6 black olives and one thin slice of mozzarella

26. A small bowl of tzatziki (Greek yogurt mixed with chopped cucumber, garlic and dill)  and sliced cucumbers

27. Eggplant rollups: broiled slices of eggplant wrapped around a thin slice of provolone cheese and a sundried tomato

28. One small homemade oatmeal raisin cookie

29. One half cut of cottage cheese and sliced radishes, cucumbers and baby carrots

30. A small box of raisins mixed with two tablespoons of cashews

As always, you should check with your nutritionist (and your blood glucose machine) to make sure that these snacks are right for you.

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About the Author
Ilene Raymond Rush

Ilene Raymond Rush is an award winning health and science freelance writer. Based on her own experiences with type 2 diabetes, she brings a personal take and a reporter’s eye to examine the best and newest methods of treating and controlling the disease.

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