20 Diabetes Friendly Snacks for 200 Calories or Less

Prevent Blood Sugar Spikes and Curb Hunger with These Snacks

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Snacks can play an important role in meal planning, especially if you have diabetes. When chosen wisely, snacks can add vitamins, minerals, fiber, protein and healthy fat to your diet. They can also help to prevent food cravings and low blood sugars. On the other hand, poor quality snacks can lead to excess intakes of calories, saturated fat, sodium, and sugar, which can negatively impact weight, blood pressure, and blood sugar control.

Studies have shown that snack type is correlated to Body Mass Index (BMI) and diet quality. Snacks that contain nuts, fruit, and vegetables seem to be associated with better diet and lower BMI, whereas snacking on sweets and sugary sweetened beverages is associated with poor diet and higher BMI. The timing of snacks should be individualized and can vary based on medications, lifestyle, exercise pattern, and blood sugar control.

Perhaps a snacking makeover can help you improve your diet and lose weight. The below snacks are nutrient dense and calorie and carbohydrate controlled. Each snack choice contains no more than 200 calories and about 15-30 grams of carbohydrate. 

1. 1 non-fat plain Greek yogurt with 3/4 cup blueberries and 1 Tablespoon chia seed

~200 calories, 3 g fat, 0 g saturated fat, 22 g carbohydrate, 7 g fiber, 65 mg sodium, 22 g protein 

2. Turkey lettuce wraps with avocado and tomato (2 romaine lettuce leaves, 2 oz turkey, 1/3 avocado, 1 slice tomato)

~150 calories, 8 g fat, 1 g saturated fat, 6 g carbohydrate, 4 g fiber, 500 mg sodium, 13 g protein 

3. 1 whole pepper (orange, yellow, red, green) cut up with 2 tablespoons hummus or guacamole or bean spread

~ 110 calories, 6 g fat, 1 g saturated fat, 14 g carbohydrate, 5 g fiber, 120 mg sodium, 3.6 g protein 

4. 1 small apple (~4oz) with 1 tablespoon all natural peanut butter, almond butter, cashew butter or sun butter. (If you don't have nut butter spread you can choose a nut variety to pair it with 15 almonds, 25 pistachios, 14 walnut halves, 12 cashews, 25 peanuts)

~160 calories, 8 g fat, 1 g saturated fat, 20 g carbohydrate, 5 g fiber, 60 mg sodium, 5 g protein

5. 1 frozen whole grain waffle with 0% fat plain Greek yogurt and 5 sliced strawberries or 2 tablespoons blueberries, blackberries or raspberries.

~ 200 calories, 0 g fat, 0 g saturated fat, 27 g carbohydrate, 4 g fiber, 80 mg sodium, 18 g protein

6. 20 baby carrots with 1 tablespoon all natural peanut butter 

~ 180 calories, 8 g fat, 1 g saturated fat, 23 carbohydrates, 4.5 fiber, 120 g sodium, 4 g protein

7. 1 sliced cucumber with 2 tablespoons hummus or guacamole

~ 115 calories, 6 g fat, 1 g saturated fat, 15 g carbohydrates, 3 g fiber, 120 mg sodium, 4 g protein 

8. 3 cups mesclun lettuce, spinach or arugula (or mix) with 1 oz (1/4 cup shredded) part-skim mozzarella cheese and 15 cherry tomatoes drizzle with balsamic vinegar

~180 calories, 5 g fat, 3 g saturated fat, 17 g carbohydrate, 2 g fiber, 245 mg sodium, 10 g protein

9. 3 egg whites (hard boiled) with celery sticks 

~ 100 calories, 0 g fat, 5 g carbohydrate, 3 g fiber, 160 mg sodium, 12 g protein 

10. 1 cucumber sliced with 1 plum tomato, 1 oz low-fat feta cheese, 1 teaspoon olive oil and balsamic vinegar to taste.

~ 150 calories, 10.5 g fat, 4.5 g saturated fat, 6 g carbohydrate, 2.5 g fiber, 320mg sodium, 5.5 g protein

11. 3 cups air popped popcorn topped with 2 tablespoons Parmesan cheese

~ 135 calories, 4 g fat, 2.0 g saturated fat, 20 g carbohydrate, 3.5 g fiber, 150 g sodium, 6 g protein

12. 7 Triscuits (or whole grain cracker) – top with bean dip spread and chopped parsley   

~ 165 calories, 6.0 g fat, 0.5 g saturated fat, 25 g carbohydrate, 4 g fiber, 300 mg sodium, 5 g protein

13. ½ banana with 1 cup of low-fat milk, 1 cup ice – blend (can sub unsweetened almond milk to save on calories and carbohydrates)

~ 150 calories, 2.5 g fat, 1.5 saturated fat, 27 g carbohydrate, 1.5 g fiber, 125 mg sodium, 8 g protein

14. 1 cup low sodium lentil vegetable soup

~ 160 calories, 4 g fat, 0.5 saturated fat, 24 g carbohydrates, 8 g fiber, 340 mg sodium, 7 g protein   

15. 12 almonds (unsalted roasted or raw) with ½ -3/4 cup whole grain cereal

~180 calories, 7 g fat, 0 g saturated fat, 25 g carbohydrate, 5 g fiber, 190 mg sodium, 5 g protein

16. Unsalted nuts and fruit: 15 almonds, 25 pistachios, 14 walnut halves, 12 cashews, 25 peanuts - pair with 1 serving of fruit  (ex: 1 small apple, 1 cup melon, 1/2 banana, 1 1/4 cup strawberries)

~160 calories, 8 g fat, 1 g saturated fat, 20 g carbohydrate, 5 g fiber, 0 mg sodium, 5 g protein

17. Fruit kebabs: 1 cup watermelon, 1 oz feta (cubed), ½ small cucumber. Skewer 1 cube watermelon, 1 small cube feta, and 1 slice cucumber on each of 5 toothpicks. 

~160 calories, 6 g fat, 4 g saturated fat, 17 g carbohydrate, 0.6 g fiber, 300 mg sodium, 5 g protein

18. Kale chips (homemade) (1 cup)

~100 calories, 5 g fat, 6 g carbohydrate, 2 g fiber, 70 mg sodium, 2 g protein

19. Savory Almonds (homemade)

~160 calories, 12 g fat, 1 g saturated fat, 7 g carbohydrate, 3 g fiber, 307 mg sodium, 6 g protein

20. Crudite with White bean, Greek Yogurt, and Sun-DriedTomato Spead

~100 calories, 0 g fat, 10 g carbohydrate, 3 g fiber, 55 mg sodium, 5 g protein 

Resources: 

Weisenberger, Jill. "What Science Says about Snacking." Food and Nutrition July/August. 2015:14-16. Print.

Calorie Count. http://www.caloriecount.com/

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