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If your healthcare provider has flagged you as a potential diabetic or if you already have diabetes, it’s crucial to take your diet seriously. Specifically, you should eliminate foods high in sugar and carbohydrates that can spike your blood sugar levels.
Over 422 million people worldwide are living with diabetes. This condition develops due to insufficient insulin hormone, leading to fluctuations in blood glucose levels and disrupting all types of metabolism.
The Daily Mail recently shared insights on how to satisfy your sweet cravings without putting your health at risk. Experts have identified several healthy snacks that are low in sugar while providing optimal amounts of protein, fiber, and healthy fats.
Dark Chocolate
Dark chocolate, containing between 50 to 90 percent cocoa, is recognized as a healthful product. Experts recommend opting for bars with 70 percent cocoa content.
This type of chocolate shouldn’t be overlooked even by diabetics, as it has a low glycemic index. This means it doesn’t cause sharp spikes in blood sugar levels. Researchers assert that the polyphenols found in dark chocolate (biologically active organic compounds that act as antioxidants) help prevent insulin resistance.
A 2021 study by an international team of scientists published in the journal Appetite revealed that people who consume dark chocolate at least once a week are better protected against diabetes.
Almonds in Dark Chocolate
The combination of these two ingredients into one dessert is not only delicious but also beneficial. Melissa Groves Azzaro, a dietitian from New Hampshire, believes this dessert provides a healthy balance of nutrients. The snack contains 6 grams of sugar, 5 grams of protein, and 2 grams of fiber, making it have the least impact on blood sugar levels.
Moreover, research conducted by Indian scientists confirmed that consuming almonds reduces the risk of developing diabetes.
Berries
Berries and fruits are known to contain fructose—a type of sugar that has the least impact on blood sugar levels and is safe for diabetics.
A cup of berries also provides a healthy dose of fiber, which slows digestion and helps prevent sugar spikes. Daily intake of 5-10 grams of soluble fiber (like that found in a cup of blackberries and blueberries) can lower bad cholesterol levels.
Berries are rich in vitamins C and A, potassium, folic acid, and antioxidants that help strengthen the immune system.
Homemade Banana Ice Cream
As mentioned earlier, diabetics need to be cautious with carbohydrate intake. Bananas are often thought to be high in carbs. However, these fruits also contain fiber, which helps prevent blood sugar spikes. According to the International Glycemic Index Database, a ripe banana has a low GI of about 51, while a green banana is even lower at 42.
This means that pre-diabetics and diabetics don’t have to deny themselves these fruits. They can even make their own banana ice cream by freezing one or two bananas and then blending them until creamy.
Apples
Apples are high in fiber, which helps prevent blood sugar spikes. These popular fruits also have a low glycemic index.
Dietitians suggest that eating an apple before a main meal can help stabilize blood sugar levels.
There’s also good news for peanut butter lovers: this nutritious product contains no sugar. Two tablespoons of peanut butter paired with a crisp apple make for a tasty snack for those at risk of diabetes.
Pears
Pears are high in fiber (5.5 grams) and have a low glycemic index of 38.
These sweet fruits have been an integral part of traditional Eastern medicine due to their ability to soothe the heart, combat anxiety, and detoxify the body.
A meta-analysis of five different studies from 2017 showed that consuming a pear or an apple at least once a week reduces the risk of developing diabetes by three percent.
Greek Yogurt
You might wonder what Greek yogurt has to do with this discussion. After all, it’s not sweet. The thing is, you can sweeten this dietary product with fruits and berries. You can also enhance its flavor with ground cinnamon.
Greek yogurt is an incredibly healthy snack for those with diabetes or those at risk. It’s chosen for its vitamin D, probiotics, and balanced protein content. It allows you to feel full quickly without overeating.
