Deciding on a healthy low carb snacks can be challenging when you have diabetes. And this is because of the blood sugar level dips and peaks which could dictate how you feel. Likewise, the foods you consume will have a major influence on that.
So how do you pick a low carb snack that can stabilize your blood sugar yet keep you satisfied until your next meal?
However, waiting too long before you can eat or choosing the wrong food combinations could lead to your blood sugar dropping. Some signs of low blood sugar will include feeling shaky, weak, and getting sweaty. Therefore, eating a low carb snack can help raise the blood sugar level, but it’ll not fully eliminate that awful feeling.
How to choose healthy low carb snacks?
Here’s what you need to remember as you get that midday pick-me-up.
Being diabetic will, in essence, require you to make a complete lifestyle change. So, it’s important that you pick carefully your meal munchies. You need to eat something that will keep your sugar levels stable during the day.
Wise food choices are key to preventing fluctuating sugar levels. Also, you need to understand food basics (particularly carbohydrates) and ways they influence your blood sugar.
And before you settle for your next snack, read on to learn more of the two steps to take as you choose a snack you can enjoy.
Use The Glycemic Index
It is recommended that you check the GI (glycemic index ) of any food you’d like to eat. The GI helps measure how of much a specific food you’ll need to eat so as to raise your sugar level.
On a GI scale, pure glucose has a 100 ranking. For someone with diabetes, it is therefore important to follow a “Low-GI” diet. These are foods ranking at 55 and below. Some of these include legumes, oatmeal, and non-starchy veggies.
A “Medium GI” rating is between 56 to 69 and includes rye, whole wheat and pita bread.
Count The Carbs
What do you do after you’ve picked foods with a low-GI or medium GI rating?
The next step would be counting the number of carbs you’ll be eating. This is one of the important factor before starting on low carb snacks.
It is advisable that you eat diabetes-friendly snacks that only contain 15-30 grams of carbs. To identify the carb content of each food, you can simply check the packaging nutrition label.
This step is very important in reversing a high blood sugar level condition naturally. Soon enough, you’ll notice your health improving.
And when it comes to food preparation, this is another issue that counts in managing diabetes.
Below are 20 easy low carb snack ideas you can use to control your blood glucose levels.
20 Low carb snacks ideas for diabetics
It’s important for diabetics to have some easy go-to low carb in their recipe box. And this can comes-in handy when you want a snack to help balance your blood sugar. Or a diabetic treat for when you feel peckish. The best part, all these are easy recipes, so you’ll have your snack ready very fast!
1. Egg Muffins
This is a great option of a quick, healthy diabetes-friendly snack. You can make egg muffins by mixing eggs with veggies and use a muffin tin to bake them.
This food choice is rich in egg protein and veggies offer a good amount of fiber. Consuming these can help stabilize your blood sugar.
A recipe to try out is combining bell peppers, spinach and onions with eggs, add some seasonings and you could enjoy it with some hot sauce.
2. Pickled Foods
When you have a craving for something salty, you could consider going for fermented foods such as sauerkraut and pickles. And by eating these foods, you will, in the process, help boost your gut health. That’s thanks to the high concentration of probiotics (good bacteria) found in them.
Although the carb count of sauerkraut, pickled carrots, cauliflower, and the traditional pickles is fairly low, even then, try not to consume these regularly. And especially when your doctor has advised on limiting your sodium intake.
Snacking on avocado can be beneficial if you are diabetic. This is because it’ll help control your sugar levels in your blood. With high fiber content as well as monounsaturated fatty acids, avocados are a diabetes-friendly quick food. Besides these aspects will help prevent your sugar level from spiking after eating.
You could enjoy plain avocado, or opt to make a dip like guacamole. To make Guacamole, you can mix tomato, red onion, and small amounts of lemon juice, soy sauce, and salt with avocado. You can enjoy with low carb chips or veggies. A single serving of guacamole has 10 grams carb content.
4. Veggie Slices
Before you dismiss veggies as boring, read on to find out of the various delicious ways you can enjoy your favorite veggie slices raw!
Try pairing raw veggies with some delicious hummus, or drizzle some balsamic vinegar and olive oil dressing. Please note, the carb count will vary based on the veggies you use.
5. Peanut Butter on Celery
Having a medium stalk of celery paired with a tablespoon of peanut butter can be satisfying and can set you back about 4 grams of carbs.
Between the celery’s fiber and the healthy fats from the peanut butter will keep you full for long periods. Better still you’ll find that you do not snack mindlessly after consuming this power combo.
6. Hard-Boiled Eggs
For a delicious, protein-rich snack, you could try wrapping a hard-boiled egg with your favorite cheese – mozzarella or cheddar. Eggs are rich in iron, vitamin D, vitamin B complex. The best part?
This protein-rich snack is carbohydrate free…and each cheese slice and egg combo will offer you 12 grams of standard proteins.
7. Beef Jerky
This snack is a good source of vitamin B12 and iron. And when you consume one ounce, you’ ll get a 10 gram filling of protein and about 6 grams of carbohydrates ( carbs will defer depending on how the beef was prepared).
It is important that you are careful of your sodium consumption when eating jerky. This snack contains a higher sodium content.
8. Peanut Butter Protein Balls
This snack is naturally sweet as well as salty. And per each service, it will offer you 3 grams of carbs. How great is that! The nut, protein powder, and coconut ingredients provide a powerful protein-fat-fiber combo that can help power you throughout a busy day!
9. Tuna Salad
Tuna contains high omega-3 fatty acids levels. And this can help to lower cholesterol, reduce inflammations and prevent cardiovascular complications.
You can make this snack by mixing some mayonnaise with a can of tuna. Add lemon juice and some chopped vegetables of your choice ( try experimenting on different veggies for variety). This can make a delicious, protein-rich snack or lunch. Why not try serving atop cucumber slices or in lettuce wraps.
10. Low Carb Carrot-Cinnamon Loaf
This low carb loaf is an indulgent treat that is easy to make and great as a guilt-free tea-time snack. Each serving will offer you 5 grams of carb and 2 grams in fiber – this way you’ll get to enjoy it without spiraling your blood sugar levels.
In this snack recipe, vitamin-packed carrots pair together with sugar lowering cinnamon to make that beautiful moist and moreish treat.
11. Cucumber crackers
This a great Diabetic-friendly Snack. With this snack option, who needs the high-carb content crackers if you can have the same crunch by munching on low carb cucumbers?!
That’s right, cucumber crackers ( slices of cucumber) offer you a good low carb snack that you can top with anything. The options are limitless from hummus to cheese to avocado and sliced deli meat.
12. Cheddar Cheese
A single slice of cheddar cheese can surprisingly be satisfying. And this will offer you 0.4 grams carbs for a 1 oz/28 g slice). as for the Swiss cheese, you will get 1.5 grams of carbs for a single slice.
What’s more, it is suggested that the full-fat dairy option is the healthier choice compared to the low fat – besides it’s more delicious, too!
Note: Cheese is usually high on fats but if you are consuming it as an alternative, you should opt out of other high-calorie stuff for a day. Only once to twice in a month!
13. Zucchini Pizza Boats
Zucchini is rich in fiber and an excellent alternative to the traditional pizza crust.
You can try topping a scooped out zucchini using some of your fave pizza toppings such as tomato sauce, cheese, olives, red pepper, and ham. Then bake them in the oven for delicious pizza boats! With a single serving of 1 topped-zucchini, you will get about 9 grams carbohydrates.
14. Bowl Of Greens
This is the #1 food for everyone to eat!
The good thing? You can enjoy a bowl of greens any time during the to help reduce inflammation. In addition, it’ll offer you lots of minerals and vitamins. It can also help lower the risk of getting heart disease or cancer.
Olives will offer you a great number of antioxidants (that is vitamin E), polyphenolic and flavonoids compounds. And these help in reducing inflammation and oxidative stress.
By snacking on a handful of about 10 olives, you’ll have consumed 2.8 grams in carbohydrates.
16. Coconut Chia Pudding
Have you tried chia pudding yet? Chia seeds can help improve your insulin and glucose tolerance. Also, it can help reduce inflammation and lower your risk factor of getting cardiovascular diseases.
You can make this creamy snack using stevia and coconut milk. This snack contains 6 grams of carbohydrates. It can be topped with any berries you prefer. A tip: Keep this snack in the fridge for a ready-anytime snack or breakfast.
17. Mixed Berry Parfait
The mixed-Berry Parfait can be great for breakfast or be used as an anytime snack. You can layer the protein-rich Greek yogurt with nuts, some berries, and sunflower seeds for a delicious parfait.
The carb count of this snack will depend on how much fruit you’ve added. So, it’s advisable that you keep it low when possible. You can use stevia to sweeten and keep this snack sugar free.
18. Baked Carrot Fries
The carrot fries are made of veggies, crunchy, and addictive!
To make these fries, slice thin strips of carrots, toss in some olive oil and bake them for 30 minutes. This meal feels indulgent and is rich in fiber and vitamins!
A single serving will offer you 15 grams in total carbs and net carbs of 11 grams. So, don’t over-indulge on these tasty snacks.
19. Pumpkin seeds
Pumpkin seeds contain an unbelievable amount of nutrients – from magnesium to manganese to copper to iron. The best part? These seeds are beneficial to everyone.
One ounce serving carries a whopping 5 grams in fiber, 15 grams of carbohydrates, and 5 grams of the healthy fats. To enjoy this snack, you can eat a small handful by itself or with cottage cheese or as a topping to some Greek yogurt.
20. Smoothie Without Sugar
You can energize yourself by taking this smoothie made from berries, flaxseed oil, and protein powder. No sugar please!
A single serving will offer you a net carb amount of about 15 grams. And for variety, you can experiment using different ingredients to make your perfect smoothie.
Having a treat when you have diabetes should not be difficult. The good thing is that there are numerous fast and easy snacks for you to make and eat even when on-the-go.
But it’s important that you always go for foods with high protein content, fiber, and healthy fats. And all these nutrients are known to support healthy sugar levels in the blood.
People with type 2 diabetes have a higher risk of becoming obese and getting heart disease. And for this reason, it’s recommended that you focus on eating foods that are generally highly nutritious and healthy.