Diabetics can eat these snacks without worries!

Diabetics need to pay more attention and control their diet, but this does not mean that they should give up all snacks. Today, we bring you a special snack selection guide tailored for diabetics. While enjoying delicious food, you can also keep your blood sugar stable. Let's take a look at which snacks diabetics can enjoy with confidence!

1. Principles of eating snacks

First of all, we need to clarify the principles that diabetic patients need to follow when choosing snacks:

1. Calculate your total energy intake : Make sure your total daily energy intake is within the range recommended by your doctor or dietitian.
2. Arrange snack times reasonably : recommended snack times are 9-10 am, 3-4 pm, and 1 hour before bedtime .
3. Choose low GI foods : Low GI foods help stabilize blood sugar and avoid excessive fluctuations in blood sugar.
4. Monitor blood sugar changes : Monitor blood sugar regularly, observe the impact of snacks on blood sugar, and ensure that blood sugar is controlled within a safe range.

2. Recommended snack list

Next, let's take a look at some snacks that diabetics can safely choose:
1. Boiled eggs (1 egg) Eggs are high in nutritional value and have a strong sense of satiety. One egg contains about 6-7 grams of protein and 70 kcal of energy. Boiled eggs are the best choice. After boiling in boiling water for 7 minutes, the yolk solidifies and has the best nutritional value.
2. Boiled chickpeas (less than 50 pieces) Chickpeas are known as the "king of beans". They are rich in high-quality protein and dietary fiber. They have a GI value of 36, are low in calories, and have a strong sense of fullness. They can help control blood sugar and weight.
3. Tomato (1 piece) Tomatoes are rich in vitamin C and lycopene. The darker the color of the tomato, the more lycopene it contains. 100 grams of tomatoes contain about 19 kcal of energy. They are low in energy and have a slow blood sugar rise.
4. Cucumber (1 piece) Cucumber is low in calories, 100 grams of cucumber contains about 15 kcal of energy, and is high in dietary fiber, which is beneficial for blood sugar control and weight control.
5. Grapefruit (100-200g) Grapefruit is rich in vitamins and other nutrients. The vitamin C it contains is twice that of citrus. Every 100 grams of grapefruit contains 41 kcal of energy and the GI value is 25, making it suitable for diabetic patients.
6. Apple (1 piece) Apples contain polyphenols, which are beneficial to blood sugar stability. They are also rich in dietary fiber. Every 100 grams of apples contains an average of 52 kcal of energy, 12.3 grams of carbohydrates, and a GI value of 36. It should be noted that for apples with higher sweetness, the amount should be reduced appropriately.
7. Soda crackers (less than 25g) Soda crackers have a light taste and contain less added oil, salt and sugar than other crackers, but they are higher in calories, so you should pay attention to controlling your intake.
8. Milk or yogurt (250ml) Milk is rich in protein and calcium, which helps to increase satiety and stabilize blood sugar. If you choose yogurt, pay attention to the protein content ≥ 2.3%, the carbohydrate content should not exceed 9%-11%, and the added sugar should not exceed 4%-6%. It is recommended to choose pure milk and plain yogurt.
As a snack before going to bed, you can choose high-protein foods such as half a cup of milk, 1 egg or 2 pieces of dried tofu, which can delay the absorption of glucose and is beneficial for preventing and treating nocturnal hypoglycemia.