10 Recommended Healthy Snacks For Diabetes Sufferers

Illustration of healthy snacks for diabetes (Freepik / 8photo)

JAKARTA - During mealtime breaks often want to eat a snack. But for diabetics it is necessary to pay attention to what snacks are safe and do not have the potential to increase blood sugar levels.

For those of you who suffer from diabetes or avoid the risk of suffering from the disease, here are recommendations for healthy snacks.

Boiled eggs

Eggs are known as foods that can prolong satiety. This means that consuming one boiled egg can reduce consuming more carbohydrate foods. Well, in one boiled egg contains 6 grams of protein.

Unmitigated, a study on 65 people with type 2 diabetes eating 2 grains every day for 12 weeks can significantly reduce fasting blood sugar levels and also experience an increase in hemoglobin A1c levels, which means it can control long-term blood sugar.

Almonds

A study conducted at the School of Nutrition and Health Science, Taipei Medical University found that almonds are good for heart health, reduce cholesterol levels, weight management, and improve health conditions for people with type 2 diabetes.

Illustration of almonds (Freepik / topntp26)

Because almonds are high in calories, the safe limit for consumption is one handful as a snack. If you regularly consume almonds, studies are said to reduce blood sugar levels by 3 to 9 percent after consuming them for 4-24 weeks.

Avocado

The high content of fiber and monounsaturated fatty acids in avocados make this fruit safe for diabetics. Because avocados contain quite high calories, it is recommended to consume a quarter to half of an avocado for a snack.

Apple

As we know, apples are a superfood that is rich in nutrients including vitamin B, vitamin C, and potassium. Studies conducted by Dianne A. Hyson of the Department of Family and Consumer Sciences-Nutrition and Food / Dietetics at California State University uncover amazing facts about apples.

Apples have potential in diabetes management. The polyphenol antioxidants in apples can protect pancreatic cells from damage that often worsens diabetes. You can also eat snacks with similar benefits such as bananas and pears.

Roasted chickpeas

Usually, grilled green beans are a side dish and served with beef steak. You can snack on grilled chickpeas if you don't want to eat heavy things like steak.

Whole grains

Wheat seeds or whole grain snacks that are prepared in the oven or roasted are the most appropriate snack choices if you have diabetes. The content of healthy fats, protein, and fiber in whole grains is classified as safe.

Popcorn

If you are snacking on popcorn, choose one that is flavorless or without added salt or caramel. Plain popcorn is considered the best snack for diabetics because of its low calorie level. In one cup or 8 grams of popcorn contains only 31 calories and as much as 1 gram of fiber.

Sweet potato

In Indonesia, there are various variants of sweet potatoes, from orange, yellow, and purple. Even though it tastes sweet, sweet potatoes contain 40 percent soluble fiber which helps lower blood glucose and cholesterol levels.

Sweet potato illustration (Freepik / dashu83)

What is recommended for diabetics is sweet potato which has orange and yellow keratenoid. Because this type of sweet potato can help the body respond effectively to insulin.

Black beans

Black beans can not only be used as a snack, but can also be added to a plate of salads. Black beans contain high fiber and protein, which means they are safe for snacks for diabetics.

In a study conducted by the Illinois Institute of Technology and the University of California, 12 people who ate black beans were found to be effective at 33 percent lowering blood sugar levels compared to people who didn't eat black beans.

Edamame

This large soy variant snack is a healthy snack for diabetics. In 1 cup contains 155 grams of edamame contains 9 grams of fiber and 17 grams of protein. Based on scientific studies, edamame can help lower blood sugar levels.

Edamame illustration (Freepik)

Edamame is also able to increase insulin resistance. When the body's cells are unable to utilize insulin effectively, blood sugar levels are high. Therefore, you can consume one serving of boiled edamame to stabilize the effectiveness of insulin in the body.

Rules that need to be considered, snacks for diabetes should contain high protein, fiber and healthy fats. What's your snack today?