No matter what type of diabetes you may have, there are a lot of variables that can affect blood sugars—perhaps the most frustrating of which is food. Whether you take insulin with meals and/or you eat a low-carb diet, figuring out what to eat to keep you satisfied and manage blood sugars can be quite the process of trial and error (trust me, I’ve been there!). But, the best snacks for diabetics take some of the guesswork out of what to eat to fill you up without causing too much of a blood sugar spike.Greek yogurt with berries
Greek yogurt or Skyr offers a balanced (not to mention satisfying) protein-carb-fat trifecta, which helps keep your blood sugar levels stable, says Stefanski. Pro tip: “If you opt for full fat, watch the portion,” says Stefanski, who recommends capping it at 1/2 to 1 cup (or 4 to 8 ounces), depending on the calorie level you’re going for. “Choose plain Greek yogurt and add 1/4 cup of berries and some liquid stevia if sweetness is what you’re looking for. Add chia or flax seeds for crunch.” If you opt for a yogurt like Siggi’s, one serving is just 12 grams of carbs.
Edamame
Edamame is like a perfectly balanced snack in its own natural package. These whole immature soybeans are available shelled, in the pod, fresh or frozen depending on your snacking needs. A 1/2 cup serving of shelled edamame offers 9 grams of protein and 3 grams of fiber for only 110 calories and 8 grams of carbs. A 1/3 cup of pre-packed roasted edamame contains a whopping 14 grams of protein, 6 grams of fiber, and only 130 calories for a non-perishable blood sugar-stabilizing snack to keep in your desk, gym bag, or backpack.
