If you have type 2 diabetes, a snack can help you manage your blood glucose levels.
You should consult your dietitian. If your registered dietitian suggests that a small snack fits into your diabetes meal plan, you will find many healthy snack ideas below.What is a healthy snack?
Your snack choices should be based on the four food groups in Canada’s Food Guide. The amount of carbohydrate in your snack is very important since carbohydrate-rich foods make the biggest difference to blood glucose levels. Smaller snacks should have about 15 grams of carbohydrate. This is the amount found in one slice of bread or one small apple.Carbohydrates are also found in sugary sweets like chocolate bars, pastries and candies. They should be chosen less often because they are not very nutritious.
Here are 2 good rules to remember when choosing carbohydrate-rich foods:
Choose more vegetables, fruit, legumes and whole grains like oats, brown rice, whole wheat and barley.Choose fewer products that are made from sugar, white flour and white rice.
The smaller snacks listed below have about 15 grams of carbohydrate each. Each of them contains 85-150 calories.
Mid-day Snacks
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Your eating plan may include a snack in the morning or the mid-afternoon. Here are some delicious and nutritious options.
1 slice whole grain bread with 10 ml (2 tsp) peanut butter.
1 small orange and 175 ml (¾ cup) edamame (green soybeans in the pod).
15 baby carrots with 30 ml (2 tbsp) hummus .
250 ml (1 cup) latte, cappuccino, unsweetened cocoa or chai tea made with skim milk.
250 ml (1 cup) cantaloupe with 125 ml (½ cup) low fat cottage cheese.
On-the-go snacks
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These snacks can be left in your knapsack, briefcase, car or your desk drawer. They will come in handy when you have a very busy day and need to grab a quick snack.
2 whole grain rye crispbread crackers.
1 single-serve (125 ml) unsweetened applesauce sprinkled with 1 tbsp slivered almonds.
Low-fat whole grain granola bar, with no chocolate or marshmallows.
250 ml (1 cup) fortified soy beverage in a tetra pack or drink box or tumbler.
2 brown rice cakes
Trail mix: 30 ml (2 tbsp) raisins 15 ml (1 tbsp) and unsalted nuts
Evening snacks
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Unwind after a long day with one of these snacking ideas. If you have an early dinner, have a bedtime snack two to three hours later. It may help control your blood glucose levels in the morning.
250 ml (1 cup) blueberries.
250 ml (1 cup) strawberries with 125 ml (½ cup) skim milk.
750 ml (3 cups) air-popped popcorn.
30 grams (1 ounce) low-fat cheese and 4 whole-grain crackers.
175 ml (¾ cup) sugar-free, low-fat plain yogurt or vegetable.
1 slice whole grain bread with 40 g (¼ can) tuna and 1 tsp light mayonnaise.
250 ml (1 cup) skim milk with 2 small low-fat cookies (arrowroot or graham crackers).
Need some more healthy snack ideas? See 15 Healthy Snacking Ideas That Low in Calories
Eat smart, Life Smart.
You might also want to read Healthy Snack Ideas for People with Diabetes.
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Healthy Snack Ideas for people with Diabetes Type 2 – Small Snack
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