Hello Friends and Welcome to the blog today.

I’m so happy to be working with the Health Care Insider to bring you 10 Enticing Snacks Ideas for diabetics.

Health Care Insider’s mission is to empower individuals, families, and small businesses by providing information and recommendations. Empowering people to make better decisions about managing their healthcare.

I previously posted how I’m always on the hunt for low-carb options that meet my dietary needs, which can be difficult. I’ve made it a practice to read nutrition labels on package snacks but in general, I’ll try to limit that.

These clean eating snack options are great for anyone who’s watching their intake and have pledged to eat cleaner for 2021.

This article appeared in HealthCare Insider and has been published here with permission.

[AD] If you’re one of the 34 million Americans with type 1 or type 2 diabetes, you know that eating healthful, nutrient-dense foods is an essential part of keeping your blood sugar in check. That includes not just meals, but snacks, of course. Here are some ideas for delicious small meals and snacks for every time of day.

5 Healthy Snacking Tips for Diabetics

Tip #1: Work with a registered dietitian (RD). Not only can a nutritionist help you choose foods and recipes that will help you get the nutrients you need to manage your diabetes well, but she can also help you set and reach achievable goals and tailor an eating plan to suit you.

Tip # 2: Choose nutrient-dense carbs. Maybe you already know that not all carbohydrates are created equal. By opting for whole, unprocessed, non-starchy vegetables like broccoli, carrots, cabbage, green beans, and leafy greens, you’ll get plenty of fiber and avoid spikes in blood sugar.

Tip # 3: Follow the Diabetes Plate Method. Starting with a plate about nine inches across, fill up half with non-starchy vegetables, and fill one-quarter with foods high in lean protein. The last quarter of the plate can include higher-carb foods like beans, legumes, grains, fruit, yogurt, and starchy vegetables such as squash and potatoes.

Tip # 4: Read food labels. By taking a little time to review the Nutrition Facts label on every food, you’ll understand what constitutes a true serving size and the amounts of carbohydrate, added sugar, and fiber, among other components, found in foods, helping you to make better decisions.

Tip# 5: Keep moving. Get a minimum of 150 minutes of moderate-intensity physical activity every week, broken down into chunks of 15 or 30 minutes if it’s easier for you to fit it into your schedule. As you become more fit, your body becomes more sensitive to insulin, helping you to better manage your diabetes.

10 Enticing Meal Ideas for Diabetics

BREAKFAST

1. Oatmeal with Strawberries and Almonds

Ingredients:

• 1 c. old-fashioned rolled oats gluten-free, not quick-cooking
• 2 c. water
• ¼ Tbsp. salt
• ¼ c. slightly melted raspberry fruit spread
• ½ Tbsp. almond extract
• 2 c. strawberries, quartered
• 1 oz. slivered almonds, toasted

Preparation:

• In a pan, mix oats, water, and salt. Bring to a boil and simmer for 10 minutes without covering the pan.
• Place the raspberry fruit spread in a microwave-safe bowl. Cook until slightly melted or for 15 minutes. Remove from heat and start stirring in the extract.
• Divide the oatmeal into four equal amounts and place each portion in a separate bowl.
• Top with 1 Tbsp. almonds, 1/2 c. berries and 1 Tbsp. raspberry fruit spread.

Serving Size: ½ c. oatmeal, ½ c. berries, 1 Tbsp. fruit spread and 1 Tbsp. almonds

Nutritional Information: Calories: 205 Protein 5 grams; Carbohydrate: 33 grams; Fat: 6 grams; Dietary Fiber: 5 grams

2. Almond Butter and Strawberries on Whole-Grain Toast

Ingredients:

• 1 slice whole-grain bread
• 1 Tbsp. almond butter
• 2 strawberries, sliced

Preparation:

• Toast a slice of whole-grain bread and slather with almond butter.
• Top with fresh strawberry slices.

Serving size: 1

Nutritional information: Calories: 175 Protein: 7 grams; Fat: 9 grams; Fiber: 4 grams

3. Oatmeal Pecan Pancakes

Ingredients:

• 1 c. quick-cooking oats
• 1½ Tbsp. baking powder
• ½ Tbsp. vanilla extract
• 1/3 c. mashed banana
• 1/3 c. skim milk
• 2 eggs
• 1 Tbsp. canola oil
• 2 Tbsp. pecans, chopped

Preparation:

• In a bowl, combine oats and baking powder.
• In another bowl, mix vanilla, mashed banana, milk, and eggs. Stir wet mixture into dry ingredients until just mixed. Fold in pecans.
• Heat the griddle and add oil over medium-high heat. For each pancake, add 1/4 cup of batter onto the hot griddle.
• Turn each pancake when bubbles form on top and cook until they are golden brown.

Serving size: 1 pancake

Nutritional information: Calories: 130 Protein: 5 grams; Carbohydrates: 13 grams; Fat: 7 grams

AFTERNOON SNACKS

4. Curried Roasted Beet Hummus

Ingredients:

• ½ lbs whole fresh golden beets
• Nonstick cooking spray
• 3 cloves garlic, peeled
• 2 Tbsp. tahini
• 3 Tbsp. lemon juice
• 1 Tbsp. ground sweet curry powder
• ½ salt, optional
• ¼ black pepper

Preparation:

• Heat the oven to 375 °F. On a sheet of foil, place garlic and unpeeled beets and spray with cooking spray.
• Fold foil and place in the oven. Bake for 45 minutes. Set aside and peel the beets once it has cooled.
• Blend all ingredients in either a food processor or blender until smooth.
• Serve chilled or room temperature.

Serving Size: ¼ cup

Nutritional Information: Calories: 40 Protein: 1 gram; Dietary Fiber: 1 gram; Carbohydrate: 4 grams; Fat 2: grams

5. Cherry Tomato and Hummus Topped Cucumber Slices

Ingredients:

• 3 cherry tomatoes
• Mini cucumber
• 3 Tbsp. prepared hummus

Preparation:

• Slice the cucumber into six rounds and cut the cherry tomatoes in half.
• Add a half tablespoon of hummus on each cucumber round and top each with half of a cherry tomato.

Serving size: 3 cucumber bites

Nutritional information: Calories: 130 Fat: 4.4 grams; Fiber: 3.6 grams; Protein: 5 grams; Carbohydrates: 16 grams

6. Mexican Black Bean Soup

Ingredients:

• Nonstick cooking spray
• ½ c. frozen corn
• 1 can black beans, 15 oz.
• 1 can fire-roasted tomatoes, 14.5 oz.
• 1 Tbsp. chili powder
• ½ Tbsp. cumin
• 40 oz. low-sodium, fat-free chicken broth
• ¼ Tbsp. black pepper
• ½ Tbsp. Adobo seasoning
• 1 lb. boneless chicken breast (without skin and cut into 1/2-inch cubes)
• ½ onion, diced
• 2 Tbsp. canola oil

Preparation:

• Spray a large soup pot or stockpot with cooking spray.
• Add oil and onion and fry for a few minutes until the onion is translucent.
• Add chicken to the pot and season cubes with pepper and Adobo seasoning.
• Cook the chicken for about 6 to 7 minutes or until it turns slightly brown.
• Add the broth, cumin, chili powder, tomatoes, black beans, and corn and reduce heat.
• Simmer for 15 minutes and serve.

Serving size: 1 cup

Nutritional information: Calories: 170 Protein: 20 grams; Carbohydrate: 15 grams; Fat: 3 grams

EVENING

7. Broccoli Cheese Bites

Ingredients:

• Nonstick cooking spray
• 2 heads broccoli, trimmed
• 1 egg
• 1 egg white
• 1/3 c. Mexican-style cheese or reduced-fat shredded cheddar
• 1/3 c. bread crumbs
• ½ c. onions, chopped
• ¼ Tbsp. salt
• ¼ Tbsp. pepper

Preparation:

• Heat the oven to 400 degrees Fahrenheit. Coat one large baking sheet with cooking spray and set aside.
• Steam the 2 heads of broccoli for 10 minutes or until soft. Set aside for 10 minutes to cool.
• Add the remaining ingredients and the broccoli to a food processor or blender and pulse until the mixture is slightly chunky. Let it rest for 10 minutes.
• Stir the mixture and scoop. Drop by tablespoonfuls onto the large prepared baking sheet.
• Spray the top of the balls with cooking spray and bake in the oven for 15 minutes. Bake the other side of the pieces for 10 minutes.

Serving Size: 5 pieces

Nutritional Information: Calories: 100 Protein: 7 grams; Carbohydrate: 13 grams; Fat: 3 grams; Dietary Fiber: 3 grams

8. Mini Peach Crisps

Ingredients:

• 4 or 5 fresh peaches
• ¼ c. cold water
• 1 Tbsp. Splenda Sugar Blend
• 1 Tbsp. cornstarch
• 2 Tbsp. buttery spread
• 2 Tbsp. Splenda Brown Sugar blend
• 1/3 c. old-fashioned rolled whole oats
• ¼ c. walnuts, chopped
• 2 Tbsp. ground flaxseeds
• ½ Tbsp. ground cinnamon

Preparation:

• Heat the oven to 350°.
• In a medium pot, heat the peaches, both types of Splenda, and water until the water boils. Turn down the heat and simmer for several minutes.
• Mix 1 Tbsp. cold water and cornstarch in a small bowl and stir until the mixture is smooth.
• Pour the cornstarch-water mixture into the pot with the peaches and stir again for another minute.
• In a small bowl, mix topping ingredients: ground cinnamon, old-fashioned rolled oats, buttery spread, ground flaxseeds, chopped walnuts, and Splenda Brown Sugar blend.
• Pour the peach mixture into ramekins and top each dish with a spoonful of the topping.
  Place the ramekin dishes on a sheet pan and bake for 30 minutes.

Serving size: 1 peach crisp (ramekin)

Nutritional information: Calories: 150 Carbohydrates: 20 grams; Fiber: 3 grams; Protein: 2 grams

9. Apple-Walnut Salad

Ingredients:

• 2 Granny Smith apples, peeled and cubed
• 2 c. spinach
• 1 c. endive, sliced
• ¼ c. walnuts, chopped
• 3 Tbsp. blue cheese, crumbled
• 2 Tbsp. red wine vinegar
• 1 Tbsp. lemon juice
• 1 Tbsp. mustard
• ½ Tbsp. honey
• ¼ c. olive oil
• ¼ Tbsp. salt
• ¼ Tbsp. black pepper[9]
• 2 Tbsp. fresh chives, minced

Preparation:

• In a large bowl, mix the apples, spinach, endive, walnuts, and blue cheese.
• To make the dressing, whisk together the honey, mustard, lemon juice, and vinegar in a small bowl.
• Add oil and whisk to combine, then whisk in pepper and salt.
• Add dressing to the spinach salad and start tossing gently.
• Put the salad in a bowl, then sprinkle with the chives to serve.

Serving size: 1 cup

Nutritional information: Calories: 140 Protein: 2 grams; Carbohydrates: 11 grams; Fat: 22 grams

10. Strawberry-Lemon Cheesecake

Ingredients:

• ¾ Tbsp. honey
• 1 lemon
• ½ Tbsp. ground cinnamon
• 2 c. strawberries, sliced
• 1 graham cracker, crumbled
• 1 ½ ricotta cheese, nonfat

Preparation:

• In a bowl, mix cinnamon, lemon zest, honey, and ricotta cheese.
• Divide this mixture into four dessert dishes and then top each one with a piece of strawberries.
• Sprinkle with graham cracker crumbs.

Serving size: 1/3 c. ricotta cheese and 1/2 c. strawberries

Nutritional Information: Calories: 115 Protein: 11 grams; Carbohydrate: 17 grams; Dietary Fiber:  2 grams; Fat: 0.5 grams

Your Health

Even if you don’t have diabetes, it’s a great practice to get in the habit of eating cleaner and healthier for your overall well being.  As we know food can stimulate you, give you better focus and fight off illness, so make sure you’re getting the best out of your meals every day.

Thanks so much for visiting my blog today, and I hope you’ll consider subscribing to the blog.  Please feel free to share any tasty snack options in the comments.  — Wye

Sources:

Recipes courtesy of American Diabetes Association Diabetes Food Hub, One Green Planet[11] , Food Literacy Center,

https://www.cdc.gov/diabetes/managing/eat-well/meal-plan-method

https://www.cdc.gov/heartdisease/sodium.htm

https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295

https://diabetes.org/nutrition

Header Photo by Mariana Medvedeva on Unsplash