Nutrition Week Special: Expert Shares A List Of Healthy Snacks For Diabetes, From Shrikhand To Hummus

Snacking is something that everyone indulges in—even those with diabetes. While there are wide ranges of options available, many tend to be drawn to processed and refined foods. These snacks may provide a quick fix for cravings but can have lasting negative effects on health, particularly for individuals with diabetes.

Snacking is often scrutinised in the context of diabetes management due to concerns about blood sugar spikes and weight gain. However, in a recent OnlyMyHealth live interaction dedicated to National Nutrition Week, Dr Chhavi Goyal Mehra, Chief Medical Officer at Sugarfit, emphasised that people with diabetes can still enjoy snacks, provided they do so mindfully. Dr Mehra suggests that choosing the right types of snacks—those rich in fibre, protein, and healthy fats—can help maintain blood sugar levels and prevent overeating later in the day. Let’s take a look at all the options she shared.

Also Read: National Nutrition Week: Mastering The Essentials Of A Balanced Diet; How To Prepare Your Food Plate

Snacking: A Common Concern

According to the Harvard T.H. Chan School of Public Health, snacking is something that is motivated by hunger, social or food culture, distracted eating, boredom, indulgence, and food insecurity.

A 2021 review article published in the journal Nutrition Research found that snacking habits, especially among younger age groups, often involve unhealthy choices like sugary and salty foods. Researchers noted that these can contribute to various health problems like obesity, diabetes, and dental issues.

This does not mean you cannot snack at all. In fact, researchers suggest that healthier snacking habits can improve overall health and reduce the risk of chronic diseases.

Incorporating healthy snacks into a diet can also offer several health benefits for people with diabetes. These include better blood sugar control, improved satiety, and even a boost in overall energy.

Watch the full interaction here:

Healthy Snacks For People With Diabetes

Snacking is also advisable for people with diabetes, says Dr Mehra during the live session. She explained that snacking helps satisfy cravings and also increases satiety throughout the day. However, she noted that speaking with one's health coaches and nutritionists is crucial, as for different people the frequency of meals also differs. Depending on whether you take two or three meals a day, experts can recommend three snacks or two snacks, respectively.

Here is a list of healthy snack swaps that the doctor recommends for those with diabetes.

• Sourdough bread with peanut butter or avocado
• Raw or roasted seeds, like pumpkin and melon seeds
• Almonds and other types of nuts
• Baked chickpeas; you can add it to a bowl, add tomato, onion, cucumber, and make a bhel (do not put rice flakes).
• Greek yoghurt with apple pieces
• Low or no-sugar shrikhand made by beating non-fat homemade curd; you can add carrots, cucumber, and some spices.
• Hummus made by boiling chickpeas, adding olive oil, and sesame seeds (very nutritious, as per the doctor)

Also Read: Greek Yoghurt For Weight Loss: Understanding Benefits

Portion Control Is Key

Overeating can affect your health in various ways. In healthy individuals, chronic overeating can lead to insulin resistance, which is when the body's cells are unable to store blood sugar due to excess sugar in the blood. Insulin resistance can lead to type 2 diabetes if left untreated.

It also leads to obesity, which is a major risk factor for type 2 diabetes.

In people with diabetes, overeating can spike blood sugar levels. This condition is also known as hyperglycemia, which can lead to symptoms such as:

• Increased thirst and frequent urination 
• Fatigue
• Blurred vision
• Weight loss
• Increased risk of infections
• Nausea
• Headaches
• Fruity-smelling breath
• Abdominal pain

Therefore, it is important to note that portion control is extremely important for people with diabetes. Portion control is the practice of managing the quantity of food you eat at each meal and helps you digest your food more easily, reach or maintain a healthy weight, and feel satiated while eating fewer calories.

Conclusion

As opposed to popular belief, snacking can be beneficial, provided you do it mindfully. Choosing healthier options and practising portion control can not only reduce your risk of diabetes but also lower your chances of a blood sugar spike. Food choices and portion sizes matter a lot when it comes to diabetes management. For better understanding, it is best to consult your doctor or nutritionist, who can share a personalised plan.