12 Snacks Suitable for Diabetics, Recommended for Regular Stocking at Home

Diabetes patients need to maintain a sense of fullness to avoid low blood sugar and overeating. Here are 12 snacks with strong satiety, minimal impact on blood sugar, and recommended for storage.

1. Tofu Jerky

• Rich in nutrients, containing high-quality protein and calcium.
• Natural functional ingredients like soy dietary fiber, soy isoflavones, and soy oligosaccharides slow down glucose absorption.
• Snack: Not exceeding 100 grams, choose low-salt, sugar-free tofu jerky.

2. Boiled Chickpeas

• Known as the "king of beans," rich in high-quality protein and dietary fiber.
• Low glycemic index (GI=36), low in calories, and provides strong satiety.
• Snack: Not exceeding 50 chickpeas.

3. Boiled Eggs

• High satiety, rich in protein.
• Preferably boiled for 7 minutes until the yolk is nearly fully solidified for optimal nutritional value.
• Snack: 1 egg.

4. Tomatoes

• Low energy, slow glycemic impact, rich in vitamin C and lycopene.
• Snack: 1 large tomato or 15-20 cherry tomatoes.

5. Apples

• Contains polyphenols for stable blood sugar.
• Rich in dietary fiber, beneficial for preventing heart disease and constipation.
• Snack: One fist-sized apple, preferably Fuji apples for higher sweetness.

6. Cucumber

• Low calorie, high in dietary fiber, slow glycemic impact.
• Suitable for all blood sugar levels.
• Snack: 1 cucumber.

7. Grapefruit

• Low-calorie, slow glycemic impact, rich in various nutrients.
• Suitable for diabetics and those aiming for weight loss.
• Snack: 1-2 segments, each about 100 grams.

8. Beef Jerky

• Rich in protein and heme iron.
• Homemade is preferred to avoid added sugar and salt.
• Snack: 3-4 pieces, each about 15 grams.

9. Soda Crackers

• Suitable for diabetics with fewer additives.
• Snack: Not exceeding 4 pieces.

10. Whole Wheat Bread

• Choose rye or whole wheat bread for better postprandial blood sugar control.
• Read food labels, snack: about 1 slice, not exceeding 150 calories.

11. Milk or Yogurt

• Milk is rich in protein and calcium, aiding in stabilizing blood sugar.
• Yogurt is a quality snack; check protein and carbohydrate content.
• Snack: 1 cup, about 250 ml, choose plain milk or yogurt.

12. Plain Nuts

• Rich in unsaturated fatty acids, protein, vitamins, minerals, and dietary fiber.
• Moderate consumption helps prevent atherosclerosis.
• Weekly intake: 50-70 grams, Snack: 2 walnuts, 15 almonds, 4 hazelnuts, 30 plain pistachios, or 15-18 peanuts each time.

Note: Daily snack intake should be around 1/10 of the total daily energy intake, equivalent to 1 fist-sized apple + 100 grams of plain yogurt + 2 walnuts.