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If your healthcare provider has flagged you as prediabetic or you already have diabetes, take your diet seriously. Specifically, cut foods high in sugar and refined carbohydrates that can spike your blood sugar levels.
More than 422 million people worldwide are living with diabetes. The condition develops from insufficient insulin or the body’s inability to use insulin effectively, which leads to fluctuations in blood glucose and disrupts many metabolic processes.
The Daily Mail recently shared tips on how to satisfy sweet cravings without risking your health. Experts have highlighted several snacks that are low in sugar while offering a balance of protein, fiber, and healthy fats.
Dark Chocolate
Dark chocolate containing 50 to 90 percent cocoa is widely considered a healthier choice. Experts often recommend bars with about 70 percent cocoa.
People with diabetes shouldn’t overlook dark chocolate because it has a relatively low glycemic index, so it doesn’t cause sharp spikes in blood sugar. Plant compounds called polyphenols in dark chocolate act as antioxidants and may help reduce insulin resistance.
A 2021 study published in the journal Appetite found that people who ate dark chocolate at least once a week had a lower risk of developing diabetes.
Dark Chocolate with Almonds
Combining dark chocolate and almonds makes a tasty—and beneficial—treat. Melissa Groves Azzaro, a dietitian from New Hampshire, says this combination delivers a healthy mix of nutrients. The snack contains 6 grams of sugar, 5 grams of protein, and 2 grams of fiber, meaning it has a minimal impact on blood sugar.
Research from India has also found that eating almonds can reduce the risk of developing diabetes.
Berries
Berries contain fructose, a sugar that tends to have a smaller effect on blood glucose than some other sugars.
A cup of berries supplies a good amount of fiber, which slows digestion and helps prevent sugar spikes. Getting 5–10 grams of soluble fiber a day—about the amount in a cup of blackberries or blueberries—can also lower LDL (bad) cholesterol.
Berries are packed with vitamins C and A, potassium, folate, and antioxidants that support the immune system.
Homemade Banana Ice Cream
People with diabetes need to watch carbohydrate intake, and bananas are often seen as high in carbs. But bananas also provide fiber, which helps blunt blood sugar rises. According to the International Glycemic Index Database, a ripe banana has a GI of about 51, and a green banana is around 42.
That means people with prediabetes or diabetes don’t have to avoid bananas. Make banana ice cream by freezing one or two bananas, then blend 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 eating an apple before a main meal to help stabilize blood sugar levels.
Good news for peanut butter fans: unsweetened peanut butter contains no added sugar. Two tablespoons of unsweetened peanut butter paired with a crisp apple make a tasty snack for people at risk of diabetes.
Pears
Pears are high in fiber (about 5.5 grams) and have a low glycemic index of 38.
Traditional Eastern medicine has used pears to soothe the heart, ease anxiety, and support detoxification.
A 2017 meta-analysis of five studies found that eating an apple or a pear at least once a week was associated with a 3 percent lower risk of developing diabetes.
Greek Yogurt
You might wonder what Greek yogurt has to do with sweets. It isn’t very sweet on its own, but you can sweeten Greek yogurt with fruit or berries and flavor it with ground cinnamon.
Greek yogurt makes a healthy snack for people with diabetes or those at risk. It’s valued for its vitamin D, probiotics, and high protein content. It helps you feel full and can prevent overeating.
