Snacks and Diabetes

by Matthew Pilgrim, RD & Autumn Kelly, RD

Topics include: Conditions, Healthy Habits

Why are snacks important for healthy blood sugar control?

Snacks can be the difference in keeping blood sugars stable throughout the night or having your A1C under control. It’s all about what kind of snacks you consume, how they are structured, and when you consume them.

When clients ask me about snack ideas, I ask why they find snacks helpful. Here is an example:

They’re fun

Snacks can be enjoyable. Sometimes, we’re looking for something to munch on while we watch “Days of Our Lives,” because…it’s fun!” However, there can be some drawbacks to this pastime. Snacks that are fun tend to consist primarily of carbs, such as Oreos or Doritos. This high carb content, coupled with their tasty nature, can lead to overeating and higher blood sugar levels for individuals with diabetes. Blood sugar levels that are consistently elevated can lead to serious health complications, including foot amputations and blindness. Because of these risks, I encourage clients to find activities they enjoy that aren’t food related and thus don’t carry these same risks. Examples include reading, calling friends, going for a walk, or maybe taking up a new hobby like line dancing.

What’s a good snack to have?

As mentioned above, many of the foods we think of as being snack foods tend to be higher in carbs, which are more likely to spike our blood sugar levels.

I recommend having a serving of carbs (~15 grams) with a serving of protein (5-15 grams) and focusing on whole foods (foods that exist in their natural un-processed state).

Fresh fruit is a great choice as a serving of carbs, especially because many fruits make it easy to figure out the serving size, such as with an apple or a banana.

Proteins that can pair with our serving of fruit include:

Nuts or Seeds

peanuts, almonds, walnuts, sunflower seeds, pumpkin seeds

Nut or Seed Butters

peanut butter, sun butter, cashew butter, almond butter

Cheese Sticks

a conveniently portion-controlled snack with a good mix of protein & fat

Greek Yogurt

much higher in protein than traditional yogurt

Cottage Cheese

a good source of calcium and B vitamins to provide steady energy

Hard Boiled Eggs

One of the most nutrient-dense, naturally portion-controlled snacks you can eat

Using a glucose monitor after eating a snack can educate us on how our body feels about those foods. The American Diabetes Association recommends a target range of <180 mg/dL for our blood glucose level 1-2 hours after the start of a meal. If our blood sugar is in this range after a snack, then that’s fantastic! If not, we can try something different next time or play around with proportions by decreasing the carbs and increasing the protein.

Be mindful of these foot-friendly reminders from your Upperline Health podiatric physicians

Keep snacks balanced to support steadier glucose and healthier feet over time.
Check your feet daily. Look for blisters, cuts, or redness. Call your Upperline Health clinic if something looks off. They will schedule you for an examination.
Wear well-fitting shoes and moisture-wicking socks. Choose the right shoe by following our step-by-step process.

Create your perfect pairing

This chart is great for understanding how snacks can and should be structured. Look over the examples and create your own pairings.

CARBOHYDRATES (CARBS)

1 small apple
1 small sweet potato
1 small banana
½ cup of cooked plain oatmeal
1 small pear
1¼ cups of strawberries
¾ cup of blueberries
3 graham cracker squares
5 small whole-wheat crackers
1 slice of bread with 3 or more grams of fiber
¾ cup of unsweetened dry cereal

PROTEINS AND HEALTHY FATS

1 tbsp. of peanut butter, almonds, or cashews
1 to 2 ounces (oz.) of chicken salad
1 to 2 oz. of skinned chicken
1 to 2 oz. of low-sodium turkey
2 oz. of tuna
1 hard-boiled egg
4 oz. of low-fat cottage cheese
1 string cheese or 1 slice of Swiss cheese
10 unsalted almonds or peanuts
¼ avocado
2 tbsp. of hummus
8 oz. glass of low-fat milk
6 oz. of low-fat or fat-free yogurt

Overall, snacking can make or break your blood sugar control over time, which can lead to wounds and amputations over time. It’s best to have a timely snack throughout the day to keep the best control. Talk to one of our dietitians today to get a personalized plan on timing/how much should be consumed at each snack time.

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