Because of the demands that modern life brings, grab-and-go food options are a necessity. Just because you’ve been diagnosed with Type 2 diabetes doesn’t change this fact. You still need fast and convenient food options.
The difference now is that you must guarantee that your body receives the right kind of fuel at an exact time. These food options will help you avoid an unwanted spike in your blood glucose levels while still helping you to feel full.
1. Carb Counters
If it has only been a couple of hours since your last meal, then low-carb snacks are your best options. Try to keep your snacks below 15g of carbohydrates. That means having a hard-boiled egg, some string cheese, or one ounce of your favorite nuts. Watch your calorie count here too to avoid unwanted weight gain. If you do choose nuts, make sure that they are unsalted.
2. Energy Boosters
If you have Type 2 diabetes, then caffeine is something to consider. It doesn’t affect your blood sugar levels. As long as you’re drinking other fluids, it won’t make you dehydrated. Have some green tea, unsweetened coconut, soy, or almond milk, or grab a shot of espresso with a couple of dashes of cinnamon.
3. Pre-Packaged Snacks
When Type 2 diabetes is present, pre-packaged snacks are no longer the same grab-and-go option for you. It is essential that you read the ingredients and nutritional profile of every packaged snack before eating it. If it has been at least 3 hours since your last meal, and you know for sure that your next meal will be delayed, then these snacks become viable options for you.
- 1 cup of cottage cheese with 1/4 cup pineapple or similar fruit.
- Avocado toast on whole wheat bread.
- Half of your favorite sandwich on whole wheat bread.
- 1 small apple with 2 tablespoons of your preferred nut butter.
- 1 six-ounce container of Greek Yogurt with 1 tablespoon of nuts and 1/2-cup of berries.
Some prepared hummus products may also fit into this category. Watch out for hummus which contains added sugars. You can add 1 cup of your preferred vegetables and 1 ounce of cheese to the hummus as a snack too.
4. Roasted Seeds
If you like something crunchy to snack on, then roasted seeds are the perfect grab-and-go food option. Shell-on sunflower seeds are easy to obtain, and you can eat 1/2-cup of them for under 200 calories. Pumpkin seeds are another excellent option. Purchase the plain varieties, then add your own curry, cayenne, or other preferred spices to avoid unwanted ingredients.
Air-popped popcorn is a snack that fills you up fast without a carbohydrate or calorie bomb that affects your glucose levels. The fiber it contains is also good for the heart, keeps your blood sugar under control, and reduces your appetite. Just make sure you avoid the varieties loaded with butter, cheese, or sugar.
Sugary snacks can be problematic with Type 2 diabetes. These grab-and-go snacks tell a different story. Prepare some in advance, so that when your week gets busy, you’ll be able to grab a healthy treat to eat.