Diabetes Snacks To Buy
Iâve listed several options in each category for diabetes snacks. Does this mean these are all of the best out of every product on the market? No. In spite of how much research I do, thereâs just no way to know every single product thatâs on the market. Each category has my favorites for both âdiabetes-friendlinessâ and flavor/taste/texture etc.
*As youâll see noted below, I decided to expand on the energy/protein/snack âbarâ category and have a whole separate blog post on this packaged snacks for diabetes category. You can access that post here, and Iâll link it again below.
Advancing Diabetes Care Through Research
At UW Health, our diabetes doctors and researchers study diabetes and new ways to prevent and treat the condition. We are investigating:
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Gene involvement in Type 1 and Type 2 diabetes
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Genetic markers for Type 1 diabetes
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Using inhalers and pills to give insulin
Complications of diabetes can lead to falls and fractures. The University of Wisconsin Osteoporosis Clinical Research Program studies osteoporosis and prevention.
Type 1 Diabetes Nutrition
If you have type 1 diabetes, it is important to know how many carbohydrates you eat at a meal. This information helps you determine how much insulin you should take with your meal to maintain blood sugar control.
Carbohydrates are the main type of food that raises blood sugar. The starch, fruit and milk groups of the Food Group Pyramid for Diabetes are high in carbs. Foods in the Other Carbohydrates and Combination Food groups are also high in carbs. The vegetable group has a small amount of carbohydrates. The meat and fat groups have few or no carbs. The amount of carbohydrates you eat at each meal will determine how high your blood sugar rises after the meal. The other two major nutrients, protein and fat ,also have an effect on blood glucose levels, though it is not as rapid or great as carbohydrates.
Most people with diabetes can control their blood sugar by limiting carbohydrate servings to 2-4 per meal and 1-2 per snack.
A delicate balance of carbohydrate intake, insulin, and physical activity is necessary for the best blood sugar levels. Eating carbohydrates increases your blood sugar level. Exercise tends to decrease it . If the three factors are not in balance, you can have wide swings in blood sugar levels.
If you have type 1 diabetes and take a fixed dose of insulin, the carbohydrate content of your meals and snacks should be consistent from day to day.
Children and Diabetes
Meal Planning
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Skinny Dipped Dark Chocolate Cocoa Almonds
Nutrition Facts 1 ounce: 140 calories, 10g fat , 0mg cholesterol, 80mg sodium, 11g carbohydrate , 5g protein.
You might be surprised to see chocolate in any form on this list! One serving of dark chocolate cocoa almonds rings in at only 11g of carbohydrates. With 5g protein, this diabetes-friendly dessert can crush late-night cravings for something both sweet and crunchy. Plus, some studies suggest that the flavanoids in cocoa powder may help make cells more sensitive to insulin helping the body to utilize sugar in the blood.
What Are Diabetes Diet Superfoods
Superfoods are foods that benefit your health beyond providing calories or fats, protein, or carbohydrates. Superfoods may be particularly rich in types of vitamins or other nutrients that are uniquely beneficial for people with type 1 diabetes. Superfoods are the opposite of diet restrictions – you can eat superfoods abundantly.
1. Fiber is a superfood because it brings down the glycemic load of any meal, increases a feeling of fullness , and stabilizes bloods sugar. A recent study demonstrated that fiber not only helps reduce cardiovascular risk among people with type 1 diabetes, it also reduces inflammation.9 Furthermore, oat fiber is beneficial in lowering LDL cholesterol. Good sources of soluble fiber include
- berries,
- lentils, and
- peas.
2. Sardines are a type 1 diabetes superfood because sardines are a great source of anti-inflammatory omega 3 fatty acids. Sardines are also low on the food chain, not at risk for overfishing or habitat destruction, and are unlikely to be heavily contaminated with mercury or PCBs. Enjoy them fresh with marinara or canned in monounsaturated olive oil on crackers.
4. Cinnamon has been proven to lower blood glucose in humans, including people with type 1 diabetes.10 Cinnamon lowers both fasting and after meals glucose. It has been studied in a number of trials and systematic reviews.11 Cinnamon also is high in polyphenols which help prevent complications of diabetes.12
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Best Type 2 Diabetes Snacks
Healthy Combinations Ready in Minutes When you have type 2 diabetes, a smart strategy for controlling your blood sugar levels is to think of snacks as miniature versions of meals and plan your carbs accordingly. Snacks with a good mix of protein, fat, and fiber will help keep hunger at bay and your blood sugar on an even keel throughout the day. “Since a meal should include 45 to 60 grams of carbohydrates, a snack should have around 15 to 20 grams,” says Katherine Basbaum, MS, RD, a clinical dietitian in the Cardiology and Cardiac Rehabilitation departments at University of Virginia Health System in Charlottesville. By the same token, she says, fill your snack plate the same way you would for a regular meal. That means half should be non-starchy vegetables, one-quarter should be lean protein, and one-quarter a starchy carb. Here are 10 terrific options for healthy diabetes snacks.Continue reading > >
Animal Models In Dm Type 1 Research
Animal models are used in autoimmune diabetes research to understand the pathogenesis and etiology of this disease, and to find and test predictive biomarkers and therapeutic interventions. Currently available models of T1D can be divided into spontaneously autoimmune, chemically induced, virus induced and genetically induced.
Spontaneous autoimmune
- Non-obese diabetic mouse
The NOD mouse is the best known and most widely used animal model for type 1 DM research. It is an inbred, genetically well characterized mouse strain that spontaneously develops T1D. The onset of insulitis occurs at 3â4 weeks of age. The islets of Langerhans are infiltrated by CD4+, CD8+ T lymphocytes, NK cells, B lymphocytes, dendritic cells, macrophages and neutrophils, similar to the disease process in humans. Insulitis leads to destruction of β-cells, resulting in the apparent occurrence of T1D, which varies by sex. The incidence is about 60-80% in females and 10-30% in males. In addition to sex, breeding conditions, gut microbiome composition or diet also influence the onset of T1D. NOD Mice are used to understand the pathogenesis and etiology of the disease, to identify novel autoantigens and biomarkers or to test new intervention strategies.
- BioBreeding Diabetes-Prone rat
- LEW -1AR1 / -iddm rat
Chemically induced
Genetically induced
Virally induced
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A Combo Of Baked Potato Chips And Salsa
If you want an easy-to-prepare, crunchy snack with delicious flavor, you will love this dynamite duo. According to the USDA, a ¼ cup serving of salsa, which has about 12 calories, combined with a 1-ounce serving of lower-fat baked potato chips can be the perfect combo to satisfy those afternoon cravings plus, this crunchy snack is a good source of potassium.
As a bonus, the tomatoes and other veggies found in salsa are low in carbs , making them another good choice for people with diabetes.
Plan Ahead For Healthy Meals
Planning healthier meals and snacks can go a long way to helping you reach your goals. Talk to your registered dietitian or health-care team about the amount of carbohydrates that are right for you and for help with meal planning. A weekly meal plan will help you shop for the right foods and encourage more cooking at home.
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How To Handle School Lunches And Snacks For Kids With Diabetes
Cheryl Alkon
Whether your child has type 1 or type 2 diabetes, figuring out nutrition for school and childcare is a big part of managing glucose numbers as well as nourishing a growing body.
Whether your child is newly diagnosed or has been living with diabetes for years, knowing how carbohydrates work and how they affect blood sugar numbers is critical.
A diabetes care and education specialist can design a meal plan that will work for your child, managing their preferences and lifestyle, said Marlisa Brown, MS, CDCES, a dietician, President of Total Wellness, and spokesperson for the Association of Diabetes Care & Education Specialists .
Its important that children with type 1 diabetes understand, in an age-appropriate way, how insulin works, why it is needed, and how to dose insulin based on how many carbohydrates are in their meals. Your child should also recognize symptoms of hypoglycemia and how to treat it . Beyond these basics, give them a simple meal plan with set amounts of carbohydrates to start, Brown said.
For kids with type 2 diabetes, look to achieve weight loss if necessary, increase exercise, and increase fruits, vegetables, and water, she said. Reducing carbohydrates, especially simple carbs such as white flour or sugar, and eating fewer processed or fast foods, is also recommended.
Looking for ideas for a lower-carb lunch? Check out diaTribes article, The Low-Carb Lunchbox.
Foods To Avoid With Diabetes
The importance of diet in managing diabetes can make it feel like a lot of your favorite foods have to be avoided. However, almost all foods can fit into a healthy diabetes diet, even sugar, its just a matter of finding balance through portion control and overall food choices.
To help tip the balance in your favor of better health aim to eat less of foods high in the following:
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How Our Bodies Use Food: Energy And Blood Sugar
Our bodies get energy from carbohydrates, protein and fat. Our bodies turn carbohydrates into a sugar called glucose. Carbohydrates are found in many foods, such as:
- Grain products, including bread, cereals and pasta
- Milk and yogurt
- Starchy vegetables like potatoes or corn
- Fruit and fruit juice
- Sugary treats such as cookies, cakes and candy
Carbohydrates are an essential part of a healthy diet because:
- Glucose can quickly be turned into energy.
- The brain and nerves need a constant supply of glucose.
A persons blood sugar level is the amount of glucose in their blood at any given time . Managing diabetes involves working to keep blood sugars within a target range.
Foods like candy, juice, and regular soft drinks are called fast-acting sugars because they raise blood sugar very quickly. Fast-acting sugar sources are very important for people with type 1 diabetes because they are used to treat low blood sugar.
Note:
A supply of fast-acting sugars will be in a students emergency kit, which should always be close at hand.
Foods with little or no carbohydrates do not raise blood sugar. Some examples include:
- Vegetables such as celery, cucumbers, broccoli
- Cheese
- Sugar-free or artificially sweetened drinks
Altering Doses Per Meal
If you would like more freedom with your diet, your diabetes team will probably suggest you use a number of units per exchange/portion or per grams of carbohydrate that you eat this is often referred to as your insulin-to-carb ratio. This allows you to take a dose of rapid-acting or short-acting insulin to cover the expected rise in your blood-glucose level.
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Protein Fat And Fibre
Fat can have an effect on your blood glucose levels. Fat delays the rate at which the stomach empties, which slows down the absorption of glucose from digestion. This might sound like a good thing, but a high fat diet is not usually a healthy diet. In fact, eating too much fat can be harmful and increase your risk of obesity and heart disease. A high-fat meal can also make it more difficult for your insulin to work well, resulting in your blood-glucose level after your meal being higher than expected.
Fibre is a plant material that is not absorbed by your body. It helps keep your digestive system healthy and can improve control of your blood glucose and cholesterol levels. Following a high fibre diet can also be helpful for weight management as high fibre foods help fill you up without providing you with excess energy.
Sweet And Savory Pears And Prosciutto
Jennifer Shrodes, RD, CDCES, at The Ohio State University Wexner Medical Center in Columbus, recommends that people with diabetes prioritize blood sugar-friendly choices and make them incredibly tasty. One classic protein-and-carb combo is ½ of a piece of fruit, like an apple or pear, with thinly sliced prosciutto, which is dry-cured ham.
Heres what youll get from this fancy-feeling snack: Two thin slices of prosciutto contain 70 calories, 5 g fat , 1 g carbs, and 8 g protein, according to the USDA. One-half of a juicy pear has 50 calories, no fat or protein, and about 14 g of carbs, per the USDA.
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What Are The Best Carbohydrates
Most carbohydrate foods are good for people with diabetes, but those rich in fibre such as wholegrain breads , high fibre breakfast cereals, legumes, fruit and vegetables and those with low glycaemic index are better.
Carbohydrate foods that have a low glycaemic index are more slowly digested and produce a more gradual rise in blood glucose levels, helping to sustain more even blood glucose levels.
- Fruit apples, apricots, bananas, mango, orange, pears, plums, peaches
- Vegetables corn, green banana, taro, yams
For further information on Glycaemic Index refer to:
The New Glucose Revolution The Glycaemic Index Solution for Optimum Health by Prof Jennie Brand-Miller, Kaye Foster-Powell, Prof Stephen Colagiuri.
If you use a short acting insulin like Novorapid or Humalog at meals with a long acting insulin, a very low GI meal, such as a bowl of porridge for breakfast, may give you a low blood glucose level soon after your meal.
Checking your blood glucose level before and two hours after a meal will help you to understand the effect foods have on your blood glucose levels. If you do get a low blood glucose level soon after you have finished a meal, it is important to discuss this with your dietitian or health care professional.
Raw Or Cooked Vegetables
Nutrition Facts 100 g cooked broccoli: 35 calories, 0.4g fat , 0mg cholesterol, 41mg sodium, 7.2g carbohydrate , 2.4g protein.
Fresh broccoli, cauliflower or even dill pickles make a crunchy snack with or without hummus or other dips. Get creativeadd vegetables to skewers with a drizzle of vinaigrette. Remember, any non-starchy vegetable can easily be roasted to make an easy-to-eat snack, too.
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Sliced Apple And Peanut Butter
Peanut butter is rich in protein, fiber, and healthful fats, an attractive nutritional profile for anyone looking to help control blood sugar levels.
Try cutting an apple and adding a light spread of peanut butter to each slice. Or, try a different type of nut butter, such as almond or cashew butter.
Fresh Lowfat Mozzarella And Juicy Tomatoes
Fresh mozzarella and tomato is another good choice, says Palinski-Wade. When it comes to cheese, the ADA recommends eating reduced-fat or regular cheese in small amounts. One oz of fresh mozzarella supplies 6 g protein and 6 g fat , according to the USDA. One cup of grape tomatoes has 8 g of carbs. Skip the dressing and opt for a drizzle of heart-healthy olive oil or balsamic vinegar and a dash of salt and pepper for flavor. In total, this snack is about 130 calories.
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Nut Or Coconut Butter Snacks
Who wouldnt want a T1D friendly nut butter cup alternative?! Urban Remedy SunSquares are the perfect example of a portable, chocolatey treat that is low in carbs. For the coconut fans out there, Eating Evolved Coconut Butter Cupsare sinfully delicious. These are both high in healthy fats and super satisfying!
Want to make something similar at home?? Check out this awesome FAT BOMB recipe!
Sliced Apples With Peanut Butter
Sliced apples paired with nut butter make for a delicious and healthy snack thats great for people with diabetes.
Apples are rich in several nutrients, including B vitamins, vitamin C and potassium, while peanut butter provides significant amounts of vitamin E, magnesium and manganese, all of which are known to help manage diabetes (26, 27,
31 ).
You can also try pairing other types of fruit with peanut butter, such as bananas or pears, for similar health benefits.
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Diabetes Type 1 Vs Type 2 Diet
There are not major differences in the dietary needs of type 1 and type 2 diabetics outside of insulin use. The same principles of healthy eating and nutritious choices apply to both, but for those taking insulin, meal timing and carb portion control become extra important, regardless of which type of diabetes you have.
It is also important to note that a type 2 diabetes diet is often focused on weight management. However, this does not change the types of food you consume, just the amount since weight loss is achieved by eating a calorie-controlled diet. If weight loss is part of your health plan, figuring out how many calories you need a day to lose weight is the first step. Then its just a matter of choosing the right balance of nutrient-dense foods to support your calorie goals.