People often ask me for good snack ideas when you have diabetes. I’ll share my snack ideas here but first let’s talk about what a snack is and if you need a snack.
That may sound crazy but regular folk often think that a snack is something different than what a dietitian thinks. When I say snack, I simply mean anything that you eat that is not part of a meal.
Not everyone needs a snack.
For some people with diabetes, getting everything in 3 balanced meals works well, especially if the meals are about 4-5 hours apart.
Many people simply don’t want to eat in between meals. Some feel like they are eating all the time when they have meals plus snacks. Others don’t have time to eat that often. Some people say snacks present more opportunities to overeat and they don’t want the extra temptation.
On the other hand, some people would benefit from having a snack. People who:
- prefer small meals and don’t get all the food groups at their meals
- get “stomach” hungry between meals (as opposed to “head hungry”)
- have meals that are more than 5-6 hours apart
- need extra fuel for a workout
While some people have heard “you have to eat 3 meals and 3 snacks a day”, the truth is there is no one pattern that is right for everyone. It’s always good to eat when you begin to get hungry so having healthy snacks on hand allow you to fuel up when you need to. If you wait until you are starving you’re likely to eat anything and everything. That will likely send your glucose soaring.
If you’re someone who likes a snack, but also want to fuel your body with all the goodness of healthy food, consider the food groups what you may be missing from your meals. For instance, if you didn’t have fruit at your meal, have it as a snack.
Most people should limit their snack size to 100-200 calories and 10-20 grams of carbohydrate (This is a ballpark figure as there is not one “carb” amount that is right for everyone and individualized meal plans are recommended). In addition to carbohydrate adding food with fiber and protein can help you feel satisfied.
Here are some good snack ideas when you have diabetes
- fresh, frozen or canned fruit (without added sugar) with reduced-fat cheese or low fat cottage cheese
- hardboiled egg with whole grain crackers
- 1/2 peanut butter sandwich
- crackers with peanut butter (making your own is better than pre-packaged)
- veggies and crackers with hummus
- lite yogurt with diced fruit or berries and nuts
- lite or air popped popcorn
- small tortilla with cheese and veggies
- edamame/soybeans (available in frozen snack packs)
- 1/4 cup nuts and small piece of fruit
- frozen grapes and string cheese
- Greek yogurt
- small apple or banana with peanut butter
Remember that eating too much, even of healthy food, can lead to weight gain or prevent weight loss. As always, pay attention to your hunger level, eat when you are hungry and quit when you are satisfied, not full.
Hop on over to my Facebook page to tell me your favorite snack idea or ask a question.
For more on healthy eating download my free guide, “How to Eat when you have Diabetes & Still Enjoy your Favorite Foods!”
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