People with diabetes often find it challenging to find the right kind of snacks to meet their dietary needs. Snacking can be a challenge, but with the right choices, it can be both satisfying and supportive of your health goals. We spoke to our expert Eshanka Wahi, Culinary Nutritionist, Holistic Wellness Coach and Founder, Eat Clean with Eshanka, who listed delicious snacks, each under 200 calories, designed to keep your blood sugar steady and your taste buds happy.
As reported by the Indian Journal of Ophthalmology, in 2019, India had 77 million individuals living with diabetes, a figure expected to exceed 134 million by 2045. Among these, 57% remain undiagnosed. It is estimated that by 2035, diabetes will contribute to the deaths of approximately 592 million people worldwide.
According to a 2023 study, there is a correlation between unhealthy dietary patterns and an increased risk of diabetes. These diets typically consist of processed foods, sugary beverages, and unhealthy fats, while lacking essential components, such as fruits, vegetables, and whole grains. Conversely, people consuming healthy diets rich in fruits, vegetables, and whole grains tend to have a lower risk of developing diabetes.
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Diabetes-Friendly Snacks With 200 Calories Or Less
Here are some delicious snacks, each under 200 calories, designed to keep your blood sugar steady and your taste buds happy.
Greek Yogurt Parfait
“Layer ½ cup of plain Greek yoghurt with ½ cup of mixed berries and a sprinkle of cinnamon. This creamy and tangy snack is rich in protein and fibre, helping to keep you full and satisfied”, said Wahi.
Cucumber and Hummus
Slice one medium cucumber and dip the slices into two tablespoons of hummus. Cucumber is low in calories and carbs, while hummus provides healthy fats and protein.
Hard-boiled egg with Veggies
You can enjoy one hard-boiled egg with a side of crunchy vegetables like bell pepper strips, cucumber slices, and cherry tomatoes. This snack is packed with protein and fibre, keeping hunger at bay.
Almonds and Apple Slices
“All you need to do is pair 12 almonds with a small sliced apple. This combination of protein, healthy fats, and fibre will help stabilise blood sugar levels and keep you energised”, added Wahi.
Tuna Salad Lettuce Wraps
Mix two ounces of canned tuna with one tablespoon of Greek yoghurt, diced cucumber, and a squeeze of lemon juice. Spoon the mixture onto large lettuce leaves and roll them up for a satisfying and low-calorie snack.
Edamame
Enjoy ½ cup of steamed edamame sprinkled with a pinch of sea salt. These young soybeans are rich in protein, fibre, and antioxidants, making them an excellent choice for blood sugar control.
Cottage Cheese with Pineapple
Combine ½ cup of low-fat cottage cheese with ½ cup of diced pineapple for a sweet and savoury snack. Besides being high in protein, cottage cheese also contains vitamin C and is naturally sweet.
Bottomline
Eshanka concluded, “Remember to pair your snacks with plenty of water to stay hydrated and help regulate blood sugar levels. These diabetes-friendly snacks are not only nutritious but also delicious, making it easier than ever to stick to your health goals. Enjoy them guilt-free knowing that you're nourishing your body with every bite.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before making any dietary changes to prevent further complications.]