It’s a common belief that people with diabetes should snack regularly, but most people with type 2 diabetes don’t need snacks between meals. A snack quite often just means unnecessary kilojoules and weight gain.

If you are a diabetic and you like to have snacks, it’s best to choose a piece of fruit, a tub of yogurt or another healthy snack from you daily core food group. Healthy snacks can help you stay focused throughout the day and prevent uncontrollable hunger in the evenings.

Be aware that many ‘snacks’ provide as many kilojoules as a normal meal.

Snacks and Insulin

If you need insulin injections to manage your blood glucose levels, you may need to have a snack between meals or at supper to help keep your blood glucose levels under control and avoid the risk of hypoglycemia.

If your blood sugar levels are frequently low, your doctor may review your drug dose. In many cases it may be best to reduce your medication rather than snack all the time.

Healthy Snacks for Diabetics

Unless you are taking insulin, it is generally not essential to have snacks. If you prefer to do so, the healthiest snacks come from your core daily food allowances. Examples include fruit, reduced-fat yogurt, nuts, fruit toast or even a slice of wholegrain bread.

If you decide to snack on one of your indulgence foods, keep it to a very small amount. Visit your nearest Diabetic food store for some healthy snack ideas!

Some Tips for Snacking Sensibly

• Identify if you need a snack or just want one
• Keep your snacks to 500 kilojoules or less and monitor your weight
• Beware of over-indulging in low-fat or low sugar foods – check the label for energy content.
• Make a list of your daily snacks and place it on the fridge to remind you of your plan.
• Place your planned snacks in reusable single-serving containers or resealable bags so that you only have in front of you what you want to eat.
• Small quantities of nuts are a healthy and quick option – they contain monounsaturated fats which help lower cholesterol, reduce the risk of heart disease and are a good source of protein.
• Snack on FREE list foods, like raw vegetables.
• Blend a smoothie using foods from your daily core allowance – blend half a chopped banana, 75 grams mango, 100 grams of low-fat, plain or vanilla yogurt and a non-nutritive sweetener (if you must) with ice until smooth and then sip slowly.

Some Examples of Healthy Snacks for Diabetics.

Home made Tomato Soup

This is the perfect snack on a cold winter’s day, but it call also be served chilled during a hot summer. Serve with a slice of Low-GI bread for a satisfying lunch.

• 1 Tablespoon olive oil
• 1 finely chopped onion
• 2 cloves garlic, crushed
• 1 carrot finely sliced
• 2 400 gram tins dice tomatoes
• 3 cups of salt reduced chicken stock
• ½ cup low-fat milk (optional)
• Freshly ground black pepper
• Fresh basil leaves to garnish

Heat the oil in a saucepan and add the onion, garlic, carrot and cook for 5 minutes or until starting to soften (while stirring). Add the tomatoes and stock and bring to the boil then reduce the heat and simmer for 20 minutes or until the vegetables are soft. Remove from the heat and puree roughly with a stick blender or transfer to a food processor and blend. Combine the puree and milk (if using) in the saucepan and gently heat through.

Season to taste with pepper and then serve garnished with basil leaves.

Golden Pikelets

This recipe may make more pikelets than you need but they freeze well and make good lunch box fillers. Extras can be frozen for up to 1 month and to defrost, thaw at room temperature and warm in the microwave.

• ½ cup wholemeal flour
• ½ cup plain flour
• 1 teaspoon baking powder.
• 3 tablespoons quick-cooking oats
• 2 teaspoons powdered sweetener.
• ¼ teaspoon ground cinnamon
• 1 egg, lightly beaten.
• 1 cup low-fat milk
• 1 teaspoon vanilla extract
• Olive oil spray

Mix the flours, oats, baking powder, cinnamon and sweetener in a large mixing bowl and make a well in the centre. Add the egg, milk and vanilla and whisk to combine. Set aside to rest for about 10 minutes.

Heat a large non-stick frying pan over medium heat and spray with olive oil. Spoon 1 tablespoon of batter per pikelet into the pan, tilt to spread slightly and cook for a bout 2 minutes until bubbles appear on top. Turn over and cook for 1 minute or until cooked through. Remove from the pan and keep warm while you repeat with the remaining batter to make about 16 pikelets.

See the practical food guideline from the American Diabetes Association HERE!