Finding delicious sweets that are minimal in carbohydrates and added sugar might be difficult if you have diabetes. Not only that, but choosing snacks that are high in fiber, protein, and heart-healthy fats to help with blood sugar regulation can be tough as well. Fortunately, there are many healthy choices available, many of which can be made at home with only a few ingredients.
For diabetics, here are some easy sweet snacks and sweets.
Single-ingredient foods
The foods listed below don't require any preparation and are thus quick, portable, and convenient.
1. Dark Chocolate
Dark chocolate, when used in moderation, may be a healthy and tasty way to fulfil your sweet taste.
It's particularly high in flavonoids, a type of plant ingredient that may assist patients with type 2 diabetes avoid insulin resistance and cardiac issues.
Plus, with only 13 grams of carbohydrates in each 1-ounce (28-gram) portion, it's lower in sugar, carbs, and calories than milk chocolate.
Look for dark chocolate with a cocoa level of at least 70% and eat no more than 1-ounce (28 grams) at a time for the greatest benefits.
2. Apples
Apples are versatile, tasty, and healthy, with 28 grams of carbohydrates and 5 grams of fiber per medium apple.
They also have a low glycaemic index, which is a measure of how blood sugar levels are affected by specific meals.
Furthermore, according to research, taking an apple before eating rice helped lower blood sugar levels when compared to eating rice alone.
Slice apples and sprinkle with cinnamon for a simple on-the-go snack, or combine with peanut butter for a protein and healthy fat boost.
3. Grapes
Grapes, like other fruits, may be a nutritious and high-fibre treat for diabetics.
Each 1/2-cup (75-gram) serving has roughly 1 gram of fibre and 14 grams of carbohydrates.
Antioxidants and polyphenols found in red grapes may help reduce oxidative stress and protect against diabetes-related health problems.
Enjoy fresh grapes as a delicious and pleasant snack, or freeze them overnight.
4. Greek Yogurt
Greek yogurt, which has 20 grams of protein per 7-ounce (200-gram) serving, might be an ideal snack for diabetics.
Increasing your protein intake may aid with appetite control and reduce food cravings.
Surprisingly, recent study shows that regular treatment with vitamin D and probiotic-fortified yogurt may assist people with type 2 diabetes regulate their blood sugar levels.
Plain Greek yogurt is excellent, and you can sweeten it at home with your favourite fruits and a pinch of cinnamon or pumpkin pie spice.
Prepared snacks
Here are some excellent snack ideas that take a little time to prepare but are still quick and easy to make and grab on the move.
1. Chia Pudding
Chia pudding is nutritious, tasty, and simple to create with only a few ingredients.
Chia seeds are a healthy component that are high in fibre, protein, and omega-3 fatty acids.
Adding chia seeds to your diet may be linked to lower blood sugar levels and reduced diastolic blood pressure, according to an analysis of 12 research.
In a jar, add 1/2 cup (120 mL) almond, oat, or coconut milk, 2 teaspoons (25 grams) chia seeds, and a teaspoon of honey or maple syrup to create chia pudding at home.
You may also top the pudding with your favourite fruits, cover it, and place it in the refrigerator for at least two hours to set.
2. Cottage Cheese Fruit Bowl
Cottage cheese with fruit is a delicious snack that has a lot of protein and fibre.
Low-fat dairy products, such as cottage cheese, may help improve insulin resistance and reduce body weight and belly fat.
According to a study including over 482,000 participants, increased fruit consumption was also linked to a lower risk of vascular problems in patients with diabetes.
Combine a few tablespoons of cottage cheese with your favourite fruits, such as apples, strawberries, blueberries, or kiwi, for a wonderful snack or dessert.
3. Trail Mix
Trail mix is a fantastic snack for diabetics since it is portable, convenient, and entirely adjustable.
Because many store-bought variations are rich in carbohydrates, calories, and sugar, making them at home may be preferable.
Almonds, pecans, cashews, pumpkin seeds, and sunflower seeds are common ingredients in most recipes, and they're also high in protein and fibre.
Small amounts of dark chocolate and dried fruit can also be added to sweeten it up.
4. Cinnamon-roasted chickpeas
Chickpeas are nutrient dense, with each meal containing lots of protein, fibre, folate, and manganese.
They can also be particularly effective for people with type 2 diabetes.
In fact, small research of 12 women found that eating chickpeas before a meal reduced blood sugar levels and energy consumption considerably when compared to a control group.
Another study found that eating chickpeas with white rice reduced blood sugar levels when compared to eating white rice alone.
Drain canned chickpeas and stir them in coconut oil, cinnamon, salt, and a little honey to make cinnamon-roasted chickpeas. Bake for 15–20 minutes at 400°F (204°C).
If you have diabetes, you may enjoy a variety of healthful and nutritious sweet treats and snacks as part of a balanced diet.
In general, meals that are low in sugar and high in protein, fiber, and heart-healthy fats are the best choices. You can use the list above as a start. Experiment with different foods to see what works best for you.
