Diabetic Snacks, Recipes and Ideas

Diabetic snacks really help if you want to eat smaller meals throughout the day. Here are some good recipes and an invitation to add your own.

Diabetic snacks are part of the type 2 diabetic diet for a very good reason. Unlike type 1 diabetes, with type 2 you are still making insulin.

What you have is insulin resistance. So reducing your need for that hormone improves your condition by lowering the amounts of sugar and extra insulin in your blood.

Eating several smaller meals instead of two or three big ones breaks up the day's calories. Your pancreas will not have to work as hard to break down those carbohydrates.

This makes snacks a diabetic secret weapon. The more healthy recipes with low glycemic superfoods you add to your diet, the easier it is to live with diabetes.

Trail Mix, a Diabetic Quick Snack

Trail mixes make a great snack for busy diabetics.

But most ready-to-eat trail mixes have high glycemic carbohydrates like dried fruit and sugar-coated raisins. What is great for hikers who need the extra carbs does not work if you have diabetes.

Snacking can help you lose weight.

If you want to use a store bought trail mix, read labels and pick the one with the lowest carbohydrate count.

Then throw in more seeds and nuts to add protein and make the trail mix diabetic friendly.

Make Your Own Trail Mix

Do you want to make a trail mix from scratch? Start with this recipe:

1 cup roasted peanuts
1 cup roasted almonds
1 cup roasted pumpkin and/or sunflower seeds
2 ounces unsweetened grated coconut
1/2 cup raisins, dried cranberries or dried apricots

For more fiber, add flax seeds, one of the highest fiber seeds. The more fiber you add, the lower the net carbohydrate count in the mix.

Use snack size zip bags to measure the trail mix out by half cups so you will eat the right amount of calories.

Snack on Vegetables With Dip

Cream cheese, sour cream and yogurt dips are good snacks for diabetics because they are low in carbohydrates.

Because they are high in fat, use a tablespoon to measure and try them on fresh vegetables. Cucumbers, celery and other finger food vegetables become a satisfying snack.

Experiment with different amounts of yogurt and cream cheese to get the taste you like. Then add dry Ranch dressing mix to spice it up.

Here is a great dip. Put one-half cup chopped fresh onion, a clove of garlic, a stalk of celery and a small carrot into your food processor, grind them well, then add a half cup of low fat mayonnaise, cream cheese or yogurt.

To this vegetable dip you could add some avocado for omega-3 fatty acid and fiber. The fat in avocadoes is essential for diabetics.

Do you like spinach? Thaw a 10-ounce box of frozen chopped spinach and squeeze all the water out. Dump it into a food processor.

Blend in 3/4 cup sour cream and/or mayonnaise, 3/4 cup of cream cheese and 4 teaspoons of Ranch dressing mix. Spinach dip is awesome on vegetable chips.

More Dip Ideas

Try some dip in a lettuce roll-up. Here is how. Spread the dip on lettuce and add a slice or two of low fat deli meat. Or put a dollop in a couple of red bell pepper slices. The boat shape is great for dips.

How about a diabetes friendly bean dip? Using your food processor, puree a can of black beans with 4 ounces of cream cheese, one teaspoon of garlic powder, 1/4 cup of salsa and 1/2 teaspoon of salt.

Pinto or kidney beans will work, but always drain the beans first. Add some hot sauce too, if you like.

The secret is to combine high fiber and protein with your snacks. Slices of raw vegetables and fruit on a plate with dips and nuts make a snack that will stick with you.

This kind of diabetes snacking will avoid the crash that comes after a pure carbohydrate snack.

Use Vinegar

Vinegar is a diabetic superfood. Use it in your diabetic snacks to get all of the benefits. You could eat dill pickles or marinade vegetables in vinegar before you steam them. Sprinkle vinegar over salad.

Add vinegar when you are cooking vegetables and meat. It cuts down the sugar craving and aids digestion. Some people say it helps them lose weight.

By the way, vinegar and water (10% vinegar, 90% water) makes a good rinse to get pesticides off your vegetables and fruits.

Soak them for a minute and rinse, but do not try this with strawberries because they soak up the vinegar.

Finding Ready Made Diabetic Snacks

When you are in a convenience store looking for a fast snack, start with protein. First choices are nuts or sunflower and pumpkin seeds. Avoid the flavored ones that have added sugar.

Cheese sticks are low glycemic but high in calories, so a small packet of string cheese is best. Jerky and sausages can be good too if you read the label to weed out those with hidden sugar and high salt content.

Find some raw vegetable packs and low carb dip in the deli area. Pork rinds are an unusual snack you could try. They are like chips but have zero carbohydrates, and 9 pieces have 80 calories.

Special K makes a bag of baked chips that is 90 calories. If the calories for the entire bag are displayed in large print on the label, you have found a good snack.

You might also get sugar free candies, flavored water and iced tea for low and no calorie choices.

But if you want to avoid artificial sweeteners, you can grab and go without sugar free foods and diet sodas.

Remember that labels can lie about being sugar free. This is especially true of sugar-free candy.

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Your Invitation: Share Your Own Snack Recipes

On your journey with diabetes, have you discovered some diabetic snacks that you love? 

We would be delighted to share your recipe on our site. If you have a picture of it we can post that too. Go here to share your diabetic snack idea.

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