Diabetics Will Love These Safe Snacks And Recipes


Managing diet is the number one aspect of managing Diabetes. Each diabetic needs to know exactly what amount of carbohydrate/sugar they are putting into their body. The inability to break them down in their bloodstream means that only a limited amount are healthy. However, it’s also important to note that diabetics do need to have some sugar to avoid their blood sugar plummeting too low and the wave of dangerous health issues associated with it. 

Many diabetic diets are based around blocks of 15g of carbs/sugar excluding those found in fiber. This number corresponds to many portion sizes and as a diabetic eats more, they can match what they need. Typical meals may have 3 blocks, or around 45g (it can be 60g for larger people, a consult with a dietician can help nail down exact amounts). Snacks tend to be 15g, though some evening snacks can run up to 30g to carry through the night. It can be hard to find delicious food. Try these options if you’re a diabetic looking for some snacks or simple recipes!

Easy Diabetic Snacks

If you’re a diabetic, your snacks may focus heavily on fresh produce. Fruit and vegetables play key roles. Most green vegetables contain next to 0g of sugars and as such can be a focal point. For all of these, suggested serving sizes will arguably never extend beyond 15g. A medium sized apple for example would have about 15g of carbs. So suggesting an apple doesn’t mean a gigantic one! Some easy and quick diabetic snacks include: 

  • Berries - Blueberries and strawberries are low in natural sugars and can provide a great boost. They are also a perfect topping to no-sugar added yogurt for a great combo snack. 
  • Carrot sticks - Note that carrots definitely do have natural sugar within and the amount should be monitored! 
  • Hard Boiled Eggs - Packed with protein and no carbs, hard boiled eggs are a great source of energy in a snack. 
  • Nuts - Nuts are full of healthy fats. They do contain carbs, so the volume needs to be monitored. However, a small handful of almonds is a great choice for moderation. 
  • Hummus - hummus is a great way to make cut up vegetables taste better. Broccoli, bell peppers and cauliflower make for great conveyances for the hummus. 
  • Beef Jerky - That’s right, beef jerky is a solid snack for people with diabetes. The low carbs and high protein is a great thing! However, note that sodium levels are extreme with this snack, so it should still be done in moderation to work to avoid the high blood pressure that can accompany diabetes. 
  • Popcorn - Popcorn in moderation can provide and solve the need for salty snack cravings that many people feel. Ideally air pop it, but if using microwave popcorn, pay attention to the bag and only portion out an appropriate amount.

Quick Diabetic Recipes

One of the failings for people with diabetes is being able to prepare some healthy food quickly. There’s too many unehalthy options out there which are easy to prepare. Having a couple of appropriate carb dinners that are fast to make can save diabetics who are conflicted before a meal. Here’s a couple of easy recipes: 

Shrimp and Corn Stir-Fry

This wonderful stir fry is excellent during harvest time with fresh corn and squash, but can also serve as some excellent comfort food in the winter as well. 

Ingredients: 

  • 1 lb uncooked shrimp that’s been deveined and peeled
  • 1.5 cups corn (can be fresh, or thawed from frozen
  • 1 onion (chopped, should be a small onion) 
  • 2 summer square (sliced)
  • 1 cup chopped tomatoes 
  • 5 garlic cloves (minced)
  • Salt and Pepper (½ teaspoon each) 
  • ¼ cup chopped basil
  • 2 tbsp olive oil

To start, simple get the oil hot in a skillet. Heat should be set at around medium-high. Stir fry the onion and the squash for around 3 minutes. Add the remainder of the ingredients except for the basil. Continue to stir fry until the shrimp turns pink and are cooked through. This should take about 4 minutes. Remove from the heat, top with the basil and serve it up. This dish goes well with a small portion of your favorite cooked rice. Brown or wild rice recipes are probably best, but choose the rice you enjoy the most. 

Tarragon Asparagus Topped With Poached Eggs

This healthy dish is an interesting way to mix eggs and vegetables and is incredibly diabetic friendly. This recipe is a good choice for a healthy weekend breakfaqst, but can be eaten really at any time. 

Ingredients:

  • 1 lb asparagus (trimmed)
  • 1 tbsp olive oil
  • 1 clove of garlic (minced)
  • ½ tsp salt
  • ¼ tsp pepper
  • 1 tbsp tarragon (ideally fresh and minced)
  • 1 tbsp butter
  • ¼ cup seasoned bread crumbs
  • 4 eggs (large are better)

First cook the asparagus. Place them into about 3 inches of boiling water in a high sided skillet. They should only take between 2 to 4 minutes. Remove them from the boiling water and place them into an ice bath to stop the cooking process. From there, remove the water and pat them dry. 

Next, heat the olive oil in a large skillet on medium heat. Cook the garlic for around 1 minute to get it going, then add the asparagus, tarragon and the other spices. Cook the asparagus another 3 minutes or so, while turning to keep cooking even. Take the asparagus out and keep them warm, while melting the butter in the same pan. Add in the bread crumbs and cook them for around 90 seconds or until they are toasted up. Then remove the breadcrumbs from the heat. 

Finally, still using the same skillet full of flavor, add in another 3 inches of fresh water. Gently place and poach the eggs in the water. The egg whites should be fully cooked, while the yolks begin to thicken, but are still mostly runny. This usually takes around 3 ½ minutes. When the eggs are ready, remove them from the water carefully using a slotted spoon. Serve them over the asparagus and simply sprinkle the toasted breadcrumbs over the top of it all!