Can A Diabetic Have Peanut Butter Crackers
- May 28, 2022
The best snacks for diabetics are high in protein, fiber, or healthy fats — and lower in carbohydrates.This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.To regulate blood sugar levels and stay healthy, people with diabetes must carefully manage their diet by eating the right foods, ideally in the right amounts at the right times.This can make snacking tricky at best and dangerous at worst, since abnormal blood sugar can lead to confusion, loss of consciousness, and in severe cases, seizures.But if you have diabetes, your cells don't absorb the glucose efficiently, so it stays in your bloodstream, leading to high blood sugar.High-protein snacks don't cause a sharp rise in blood sugar after you eat them, which means they don't require as much insulin to digest, says Amy Stephens, MS, RDN, CDE, a licensed dietitian who specializes in diabetes.That's because your body uses protein to build and repair tissues, instead of converting it to glucose, which would cause a spike in your blood sugars.In fact, a study published in the Diabetes Medicine Journal in 2016 found that for type 1 diabetics receiving intensive insulin therapy, eating between 12.5 grams and 50 grams of protein in one sitting as a snack — without any fat or carbohydrates — did not result in a spike in blood sugar.For example, the study mentioned above also found that when participants ate 75g to 100g of protein in one sitting, there was a significant spike in their blood glucose levels.How much protein you need every day depends on your age, weight, height, sex and level of physical activity.Alternatively, you can target the recommended 1g of protein per kg of body weight for diabetics — but remember the exact amount will vary depending on the factors mentioned above and should be tailored to an individual eating plan.That means they help delay the absorption of glucose into the bloodstream and can prevent blood sugar levels from quickly spiking.A study published in the Experimental and Therapeutic Medicine Journal in 2016 found that when type 2 diabetics regularly consumed more dietary fiber, their blood glucose levels and insulin resistance improved significantly.Ideally, you want your blood sugar levels to be as stable as possible — it's the sharp swings that can cause health problems.However, Stephens says it's best to have it in smaller portions, and with meals — not just as a snack — in order to minimize blood sugar spikes.If you have diabetes, you should try to avoid snacks that are high in carbs and low protein and fiber, such as sodas or cakes.Instead, focus on eating snacks that are low in carbs and sugar, and high in fiber, protein, or healthy fats — such as whole-grain crackers with peanut butter. .
The 21 Best Snack Ideas If You Have Diabetes
One large hard-boiled egg provides 6 grams of protein, which is helpful for diabetes because it keeps your blood sugar from rising too high after you eat (1, 2 ).First, the antioxidants in berries may reduce inflammation and prevent damage to cells of the pancreas, the organ responsible for releasing hormones that lower blood sugar levels ( 8 , 9 ).For example, a 1-cup (148-gram) serving of blueberries provides 4 grams of fiber, which helps slow digestion and stabilize blood sugar levels after eating ( 10 , 11 ).A 1-ounce (28-gram) serving of almonds provides more than 15 vitamins and minerals, including 32% of the recommended daily intake for manganese, 19% for magnesium and 17% for riboflavin (14).In one study, 58 people who included almonds in their diets every day for 24 weeks experienced a 3% decrease in their long-term blood sugar levels ( 15 ).In another study, 20 adults with diabetes who consumed 60 grams of almonds daily for four weeks experienced a 9% reduction in their blood sugar levels.The ability of almonds to help stabilize blood sugar is likely due to the combination of fiber, protein and healthy fats they contain, all of which are known to have an important role in diabetes management (14).What’s more, almonds have been shown to benefit heart health by reducing cholesterol levels and may also promote weight management, both of which are major factors in preventing and treating type 2 diabetes ( 16 , 17 , 18 , 19 ).One study found that individuals with type 2 diabetes who included sources of monounsaturated fatty acids in their diets on a regular basis experienced significant improvements in their blood sugar levels ( 25 ).You can also try pairing other types of fruit with peanut butter, such as bananas or pears, for similar health benefits.What makes beef sticks an excellent snack for people with diabetes are their high protein and low carb contents.Research has shown that consuming chickpeas on a regular basis may play a role in preventing the progression of diabetes, thanks to their potential to help manage blood sugar levels ( 36 ).Turkey roll-ups are a great snack option for people with diabetes due to their low carb and high protein contents.One wrap provides about 5 grams of protein, which will help prevent your blood sugar levels from rising too high ( 2 ).In addition, the protein in turkey roll-ups may help lower your appetite, which is beneficial for preventing overeating and promoting weight management.Cottage cheese tastes great plain, but you can also combine it with fruit for extra nutrients and fiber.Fat intake from dairy products such as cheese may slow the digestion of carbs, reduce insulin levels and promote the release of hormones that lower blood sugar, such as GLP-1 ( 44 , 45 , 46 ).A 3-ounce (84-gram) serving of tuna provides 22 grams of protein and no carbs, which makes it a great snack option if you have diabetes (47).Additionally, tuna is rich in omega-3 fatty acids, which have been shown to help manage diabetes due to their potential to lower inflammation and improve blood sugar control ( 48 ).You can make tuna salad even healthier and higher in protein by mixing it with cottage cheese or yogurt, rather than mayonnaise.Snacking on low-calorie foods may aid weight control, which is known to promote decreased blood sugar levels and better overall management of type 2 diabetes ( 50 , 51 ).It’s a healthy snack for people with diabetes because chia seeds are rich in many nutrients that help stabilize blood sugar, including protein, fiber and omega-3 fatty acids (52).The fiber in chia seeds can absorb a significant amount of water, which may help control diabetes by slowing down the digestion process and release of sugar into the blood ( 53 ).Additionally, eating chia seeds has been shown to help lower triglyceride levels, which can be good for heart health.Most of the ingredients used to make energy bites are high in fiber, protein and healthy fats — three key nutrients known for keeping blood sugar stable ( 34 , 56 , 57 ).To make it, simply combine cooked black beans with chopped vegetables, such as onions and peppers, and toss them in a vinaigrette dressing.Since black beans are rich in fiber and protein, they make a healthy snack for individuals with diabetes.Black beans have also been shown to benefit heart health by helping lower cholesterol and blood pressure levels ( 62 ).A 1-ounce (28-gram) serving of trail mix provides almost 4 grams of protein, which makes it a filling snack that may promote blood sugar control in people with diabetes ( 57 , 63).Trail mix also provides some healthy fats and fiber from the nuts and seeds, which have been shown to help reduce blood sugar and insulin levels ( 19 ).More research is needed to determine the effects of eating edamame on diabetes in humans, but having it as a snack is certainly worth a try.Adding a tablespoon or two (about 16–32 grams) of peanut butter to celery sticks adds some extra protein and fiber to the snack, which will benefit your blood sugar control even more ( 2 , 10 , 11 ). .
Diabetes and peanut butter: Effects, research, and risks
Peanut butter may help people manage diabetes, a condition that affects blood sugar levels.Past studies have shown that, in a low-carbohydrate diet, replacing certain staple foods with tree or ground nuts, including peanuts, can help decrease weight, improve blood sugar, and regulate blood lipids, or fats, in people with type 2 diabetes.This means that when a person eats it, their blood sugar levels should not rise suddenly or too high.Foods that digest slowly and release sugar gradually into the bloodstream have a lower GI score.After eating a food that is high on the index, such as glucose, blood sugar levels will spike dramatically and quickly.These cycles of spiking and crashing blood sugar and insulin levels are not good for the body.A pilot study involving 16 healthy adults found that taking 2 tablespoons of peanut butter with white bread and apple juice led to a significantly lower glucose spike, compared with taking only bread and juice.Scientists have suggested that supplemental magnesium, especially with fiber, might offer protection from type 2 diabetes by: improving insulin sensitivity.The researchers focused on the beneficial effects of the peanuts after the participants had consumed a high-carbohydrate lunch.The participants in the study who ate peanuts for breakfast: experienced reduced blood glucose levels.consumed less food throughout the day Levels of a hormone called GLP-1 were also higher among those who ate peanuts, compared with the control group.As such, the study does not give us a complete picture of how peanut butter for breakfast might benefit people with diabetes.However, the participants who ate peanuts did not put on weight, and their waistlines remained the same as at the start of the study.A high intake of omega 6 may cause an imbalance in the ratio of healthful fatty acids and increase the risk of obesity and insulin resistance, according to a study published in 2016.People should consume peanut butter in moderation and be mindful of the calories in each serving.Need for more evidence Human studies on the effects of peanut butter have mostly been small and have not focused on people with diabetes.Almonds and sunflower seeds are high in vitamins and minerals that are important for people with diabetes. .
Which are the best bedtime snacks for diabetes?
A high-protein, low-fat snack before bed may help people with diabetes stabilize their blood sugar levels overnight.Eating a bedtime snack can prevent blood glucose levels from dropping very low during the night and lessen the Somogyi effect.A person can determine how their glucose levels change throughout the night by taking readings at various points, such as just before bed, between 2:00 a.m. and 3:00 a.m., and again when waking up.Understanding how the body is processing blood sugar is the first step toward picking more healthful snacks in the evening and before bed.According to the American Diabetes Association (ADA), being overweight or having obesity increases the risk of diabetes-related complications.People can tailor their snacking based on their weight goals and how their body reacts to sugar overnight.The ADA recommend that people develop a personalized meal plan with their healthcare team, and this can include snacks and their timings.Try one the following healthful snacks before bed to help manage blood sugar levels and satisfy nighttime hunger:.Fiber slows down the digestive process, releasing the energy from the food over a longer period.Whole-wheat and whole-grain crackers have lower glycemic index scores than white varieties, meaning that they have less of an impact on blood glucose levels.These vegetables also provide antioxidants and a good dose of fiber to boost heart and gut health.For the best results, avoid highly processed hummus, and try making it at home by blending chickpeas, tahini, and lemon.A person can prepare this easy snack in under 1 hour, for example by following this spicy roasted chickpeas recipe.Peanut butter is rich in protein, fiber, and healthful fats, an attractive nutritional profile for anyone looking to help control blood sugar levels.The ADA advise that, along with skim milk and some reduced-fat cheeses, yogurt is one of the most healthful types of dairy.The ADA no longer provide specific carbohydrate counts or recommended diets for people with diabetes.Instead, the ADA’s Standards of Medical Care in Diabetes — 2019 suggest that a person follows an individualized meal plan tailored to their current eating patterns, preferences, and weight goals.Each person with diabetes can benefit from learning how their body processes blood sugar during the night.Getting a sense of the rise and fall of blood sugar levels can help a person decide how much to eat in the evenings and whether to include a snack in a bedtime routine. .
Low-Carb Peanut Butter Cookies (Sugar-Free)
I recommend making these cookies at the start of the week so you have a treat ready to enjoy or share with friends and family.It only takes about 5 minutes to mix up the batter, and then you’ll have a delicious treat ready to be enjoyed throughout the week!Step 1: Preheat oven to 350F (180°C) and line a cookie tray with baking paper.Step 2: Add the erythritol to a Nutribullet or blender and blend until powdered.Step 4: Roll about 2 tbsp of dough between your palms to form a ball, then place on the prepared cookie tray.Step 5: Use a fork to flatten the cookies, creating a criss-cross pattern across the top.Even though your cookies are going to smell amazing when you take them out of the oven, resist the urge to sample one right away!Because this recipe does not contain any flour, the cooling step is crucial to allow the cookies to firm up.To give the cookies a nutty texture, try using crunchy peanut butter instead of creamy.You can also read this roundup of my favorite 10 diabetic cookie recipes for even more delicious inspiration!When you’ve tried these cookies, please don’t forget to let me know how you liked them and rate the recipe in the comments below! .
51 Best Packaged Snacks for People with Diabetes
Having easy to grab, on-the-go snacks makes life a lot easier when you are managing diabetes.It means that if you click on a link and end up purchasing that product, I may get a small commission, but it doesn’t cost you anything extra.Also, this article is not intended to provide medical advice, diagnosis, opinion, treatment or services.This article and the links contained in it provide general information for educational purposes only.The information provided in this article is not a substitute for medical care, and should not be used in place of the advice of your physician or registered dietitian.Preferably contain some sort of plant based fat source, though not required.Now, obviously there are going to be some exceptions to this, and I will try to note those as best I can, but it’s important to remember not to approach food with a list of black and white guidelines.And, if you want to read more in depth on this idea of balancing blood sugars and choosing the right foods, make sure to check out this article here.It’s important to have some favorite healthy store bought diabetes snacks.If you keep scrolling you’ll see the following categories of packaged snacks for diabetes: crackers, chips, popcorn, bars, cookies, desserts, eat with a spoon, breakfast cereals, low blood sugar treatments, and kid-friendly.Just like all of the other content I put out here on my website and on social media, the recommendations for snacks in this post apply to people with all types of diabetes, and anyone looking to balance blood sugars and energy levels.I figured we’d start this list of best snacks for diabetes with my favorite food: crackers!As a general guide, try to choose crackers that are made from whole grains or nuts and seeds.Popcorn is naturally higher in fiber than other crunchy/salty snacks (making it a must on this list of best snacks for diabetes), but when flavorings are added like caramel or kettle corn, it’s important to pay attention to how much sugar is being added.I’ve listed a few of my favorites below, but make sure to check out this full blog post here that breaks down every category of “bar.”.From yogurts to puddings to everything in between, my favorite lower sugar and higher protein options are below.The added fat and protein (and lower carbohydrate count) of the Greek yogurt compared to milk, may help balance blood sugars better.All of the snacks in this post are good for kids, but sometimes a child’s blood sugar might be high and they are hungry.And all of the snacks listed in this entire blog post are great for kids too! .
Best Bedtime Snacks for Diabetes for Stable Blood Sugars
Figuring out the best bedtime snacks for diabetes is critical to managing blood sugars.And, nothing can have a bigger impact on morning blood sugars than the types of bedtime snacks for diabetes you are choosing.To avoid dropping low (that’s diabetes talk for experiencing a low blood sugar) in the middle of the night, try having a bedtime snack with complex carbs, protein, and little bit of fat.Eat a bedtime snack with complex carbs, protein, and a small amount of fat.As I alluded to above, foods that help keep blood sugars stable at night and make for the best bedtime snacks for diabetes are those with:.Fellow dietitian and diabetes expert Rahaf Al Bochi, RDN, LD recommends, “Bedtime snacks can be helpful for some people to bring down their morning blood sugars!I recommend experimenting with a protein and a complex carbohydrate for a bedtime snack and monitoring your blood sugars to see how your body responds.Examples include whole grain crackers and cheese or greek yogurt and nuts.”.And, Casey Seiden, MS, RD, CDCES offered more ideas saying, “Everyone’s blood sugars respond differently to a bedtime snack, but ideally you should aim for a combination of complex carbs and protein or healthy fat to keep glucose steady overnight.Try snacks like a rice cake with mashed avocado on top, Greek yogurt with blackberries, energy bites that contain oats and nut butter, or a cocoa chia pudding.”.Make these zucchini blueberry muffins ahead of time and freeze for an easy bedtime snack during the week!I’m not sure if I should compare it to nut butter, or some sort of pudding (see the photo below), but either way it’s a creamy delicious low glycemic bedtime snack for diabetes.Simple Pecan No Bake Energy Bites: If you’re looking for the perfect quick and easy bedtime snack, these Simple Pecan No- Bake Energy Bites are a great option with only 4 ingredients and no added sugar!Low Sugar Chocolate Chip Cookie Dough Bites: These Low Sugar Chocolate Chip Cookie Dough Bites are the perfect bedtime snack… they’re very easy to make, vegan, and no-bake.They’ll both satisfy and help promote stable blood sugars overnight. .
10 Snacks to Avoid If You Have Diabetes
If you are a person living with diabetes, snacks are an essential part of your daily meal plan.Choosing the wrong snacks can spike your blood sugar levels which can have long-term effects, but won't make you feel good short term, too."While many people look for a "pick-me-up" in the afternoon, often their choice can cause an increase in blood sugar, like a candy bar," says Amy Goodson, M.S., R.D., C.S.S.D., L.D., registered dietitian in Dallas, Texas.Instead: Goodson recommends having whole grain crackers with cheese, Greek yogurt with berries, or high-fiber granola bar (about 120-150 calories) and beef jerky (1-2 ounces) for a blood-sugar stabilizing snack.Melissa Halas, M.A., R.D.N., C.D.E., private practice dietitian at Melissa's Healthy Living explains, "Ultra-processed meat products like pepperoni, pastrami and lunch meat can contain significant sodium and saturated fat, contributing to high blood pressure and heart disease risks.".People with diabetes are at higher risk for heart disease, including high blood pressure.Instead: Halas recommends combining carbohydrates with lean protein or healthy fat to help keep you feeling full without spiking your blood glucose.So reach for cheese and apple slices, fruit topped with nut butter, or vegetable sticks—like carrots and bell peppers—with hummus.Instead: Halas recommends opting for real whole foods, like lightly salted pistachios, which can help satiate a potato chip craving since they're crunchy and salty.Owner Sound Bites Nutrition, LLC calls out Oreos as particularly problematic since they're high in sugar and fat and people can't seem to eat just a few.They're low in sugar, crunchy, taste good, and provide heart healthy monounsaturated fat and vitamin E.".People with diabetes are at a higher risk for cardiovascular disease and should opt for a heart-healthy diet lower in saturated fat."Snacking on only pretzels in between meals only invites an unwanted glucose spike," says registered dietitian, certified athletic trainer and author of Healthy One Pan Dinners, Dana Angelo White, MS, RD, ATC.Instead: White recommends teaming up your pretzels with nut butter, hummus or a cheese stick to provide some slower digesting nutrients and a more balanced snack.Top with fruits, like berries, peach or mango to add natural sweetness to your yogurt.Instead: Choose a snack combination that will not cause high spikes in blood sugar because of the higher fiber and protein content. .
Best Quick Snacks for Diabetics: Chips and Salsa, Fruit, and More
Indeed, people with diabetes are among the groups at a higher risk for complications from COVID-19, notes the Centers for Disease Control and Prevention (CDC)."Snacks provide another opportunity for nutrition, and with a small amount of carbohydrates (15 grams or less), [they] can help keep blood sugar levels steady throughout the day," Kennedy adds.Eating a healthy snack can also help keep hunger at bay until your next meal, which can ultimately prevent overeating and support any weight loss goals you may have.Instead, eat a healthy amount of good carbohydrates — such as those from fruits and vegetables, fat-free or low-fat dairy, and whole grains — including while snacking.“Combining protein and healthy fats with complex carbohydrates is a great way to give your snacks staying power,” says Erin Palinski-Wade, RD, CDCES, author of 2-Day Diabetes Diet, who is based in Hamburg, New Jersey.Admittedly healthy choices can be challenging if you’re unprepared or have only processed, packaged snacks that contain high levels of sugar, salt, and fat on hand. .