To better manage type-2 diabetes, incorporating certain snacks into your diet can be beneficial. With the rising number of people affected by diabetes, particularly type 2 diabetes mellitus, it’s essential to take proactive steps to improve your health. Aside from genetics and family history, risk factors for diabetes include ethnicity, age, obesity, physical inactivity, unhealthy diet, and behavioral habits. By carefully considering food choices, you can work towards controlling blood sugar, blood pressure, and blood lipid levels to prevent or delay the onset of diabetes complications.
Here are three snacks that can help you manage type-2 diabetes better:
- Almonds: Almonds have been shown to aid in managing blood sugar levels for individuals with uncomplicated type-2 diabetes. Incorporating a daily serving of almonds (30 grams/23 almonds) may improve both short-term and long-term markers of blood sugar control. A study led by Dr. Seema Gulati, PhD, demonstrated that including almonds as part of a healthy diet improved glycemic and cardiovascular risk factors in Indians with Type 2 diabetes. You can enjoy almonds as a snack, sprinkle oven-toasted almonds on top of salads, or add chopped almonds to sautéed vegetables for extra crunch.
- Boiled Chickpeas: Chickpeas, or channa, a staple in Indian kitchens, can also be beneficial for managing blood glucose levels. Studies have shown that consuming chickpeas helps improve postprandial blood glucose control, suppress appetite, and reduce the quantity of food consumption in the subsequent meal. In comparison to a meal made of wheat, adults who ate a chickpea-based meal daily for six weeks experienced lower blood sugar and insulin levels. Roasted chickpeas make a convenient and crunchy snack option. Alternatively, you can boil them and add them to your salads. Seasoned boiled chickpeas are also a popular snack in southern parts of India.
- Yogurt: Yogurt, or dahi, has long been a staple in Indian cuisine and has gained popularity due to its numerous health benefits. Research has shown that yogurt consumption as part of a healthy diet may lower the risk of type 2 diabetes in older adults who are healthy and at high cardiovascular risk. Compared to no yogurt consumption, eating 80-125g of yogurt per day resulted in a 14% lower risk of type 2 diabetes. Yogurt’s high protein content and favorable effects on gut health make it a potential aid in diabetes management. Opt for plain yogurt without added sugar, and you can top it with nutritious ingredients like strawberries, banana slices, or almonds to create a delicious and healthy dessert.
By incorporating these snacks into your diet along with an overall healthy eating plan, you can take positive steps towards managing type-2 diabetes and improving your overall health and well-being. Remember to consult with your healthcare provider or a registered dietitian to tailor these dietary changes to your specific needs and medical conditions.