Low Glycemic Index Snacks for People With Diabetes

You plan your day ahead, your meals are sorted, well-balanced, and full of nutritious foods. But when life gets busy, you are out running errands at home, work, or travelling, choosing a diabetic-friendly snack becomes challenging. You’re tempted to dig into junk or packaged foods because they’re easily available.

Believe it or not….nothing ruins your blood sugar management like unhealthy snacking!

That quick snack you grabbed can have a major impact on blood sugar spikes and be the reason for uncontrolled diabetes or unexpected weight gain, even if you’re eating healthy meals all day.

Below are 5 low-glycemic snacks for diabetes that are not only satisfying and delicious but also keep your energy high and your blood sugar levels at bay.

5 low-glycemic snacks for diabetes

1. Roasted Chickpeas

Chickpeas are legumes that are commonly found in every kitchen, especially in Indian households. Rich in protein, and fibre, low in fat, and with a glycemic index (GI) of just 28, they tick all the boxes of a diabetic-friendly snack.

Preparing roasted chickpeas is super simple. Boil some overnight-soaked chickpeas (do not make them mushy). Once done pat dry with a paper towel to remove excess moisture. Take a non-stick pan and heat some olive oil or ghee. Add the chickpeas and cook for 15-20 minutes, stirring occasionally until they become crispy. Now season with turmeric powder, red chilli powder, chaat masala, salt, and pepper. Cook for another 5-10 minutes until they are well-coated with all the spices. Cool to room temperature before enjoying this crunchy, flavorful, and nutritious snack!

You can also dry roast them in an air fryer or oven with your choice of flavour variations. Make a whole batch of these roasted chickpeas and have a ready-to-eat, nutritious snack on hand whenever you need it. Store them in an airtight container at room temperature, and they’ll stay crispy for up to a week.

2. Sweet Potato Chaat

Don’t let the high-carb content of sweet potatoes deter you from including them in your diet — they have a sterling nutritional profile, making them a great snack option for diabetics. They are an excellent source of vitamin A and have anti-inflammatory and antioxidant properties that help prevent heart disease, a high risk in people with diabetes.

But if you want to minimise the blood sugar spike after eating sweet potatoes, opt for boiled ones. A study found that cooking methods affect the glycemic index of sweet potatoes: baked or roasted have the highest GI (80-90), fried have a moderate GI (60-70), and boiled have the lowest GI (40).

Depending on how it is prepared, the chemical composition of the sweet potato changes and affects its GI. Thus, the preparation method makes a difference.

Boil and have them as is or make a street-style chaat with all the desi flavors and tanginess.  Peel and cut the boiled sweet potatoes into small bite-sized cubes and add some pink salt, black pepper powder, dried mango powder and lemon juice on top according to your taste preferences.

3. Almond and Date Energy Balls

Ain’t no one said you can’t enjoy sweets if you have diabetes! According to the American Diabetes Association, you can treat yourself to sugary snacks as long as they’re part of a balanced meal. And here’s one for your sweet tooth that perfectly fits into your diabetic-friendly snacks.

Almond and date energy balls are a winning combination of low and medium-GI foods. Almonds have a GI value of 15, and dates have a moderate GI value of 42. Both are rich in fibre, which helps slow digestion and prevent rapid spikes in blood sugar. Naturally sweet dates satisfy your sugar cravings, are highly nutritious, and boost energy. Almonds pack a nutritional punch with protein, calcium, vitamins, and minerals, including vitamin E and manganese.

To make these energy balls, blend 1 cup of finely ground roasted almonds with 1 cup of pitted dates until a sticky dough forms. Add a tablespoon of water if needed. Once the dough is formed, roll it into small balls using your hands. Refrigerate them for at least 30 minutes to firm up and then enjoy!

Make them in large batches, keep them for up to a week in an airtight container, and grab one on the go. These energy balls are the healthiest alternative to many sweet snacks but enjoy them in moderation and do not have more than one a day.

4. Sprouts Salad

This popular, refreshing snack is something you must have tried at some point. It isn’t just nutrient-dense but also a perfect diabetic-friendly snack for maintaining stable blood sugar levels. Sprouted grains like moong beans are low in calories and have a low GI of 15.

A bowl of sprouts salad will provide you with essential vitamins, minerals, protein, and fibre. To enhance the taste add chopped green chilli, onion, coriander, tomato, lemon juice, salt, and chaat masala. You may also add toasted peanuts for crunch. Enjoy this snack while working simultaneously!

5. Roasted Makhana

Makhana, also known as fox nuts or lotus seeds, is a highly nutritious and versatile snack popular for having a low GI of 25 to 35. These tiny, puffed seeds are a powerhouse of nutrients, minerals, protein, fat, dietary fibre, and other compounds essential for every age group.

Simply heat a pan, add ghee, and toss in the makhana. Sprinkle some salt and turmeric powder, then roast for 10 minutes. You can choose to add spices of your choice for more taste and flavours. 

Tips for Maintaining Healthy Snacking Habits

Plan Your Snacks Just Like You Plan Your Meals

Managing diabetes doesn’t mean giving up snacks. In fact, adding a snack every four hours between meals helps keep your blood sugar levels consistent. So take time to plan a nutritious snack for the day. Prepare them in advance to carry them to work or on the go. You can choose from the above diabetic-friendly snacks, or opt for non-prep options like Greek yoghurt, trail mix, a low-GI fruit, or roasted peanuts.

Choose Nutrient-Dense Foods

Diabetes can pose challenges in day-to-day life, but with the right food choices, it can be easily managed. A good rule of thumb is to opt for snacks packed with protein, fibre, and healthy fats, as they help promote fullness without causing spikes in blood sugar levels.

Be Mindful About The Portions

Keep in mind that snacks should be little! With options like nuts and dried fruits, it can be easy to overdo it on calories. Use measuring cups, spoons, or zip-top bags or individual serving containers to portion your snacks.

One tried and true strategy is to measure your serving of a snack before eating. This way, you can control another big variable: calories, and avoid mindless overeating.

Stay Hydrated

When you get hunger pangs, you might actually not be hungry, but rather, all you need is water. The brain can mix up signals for hunger and thirst because they’re processed in the same area. So, before you reach out for a snack, try having a glass of water. Drinking plenty of water throughout the day will help you avoid eating unnecessarily.

Wrapping up!

Healthy snacking is a good way to keep those blood sugar levels steady between meals. So, the next time you feel a craving, there’s no need to starve yourself—try one of these tasty, diabetes-friendly snack recipes and satisfy your hunger.

Keep Your Energy Up, Not Your Blood Sugar!