Finding delicious sweets that are low in carbohydrates and added sugar might be difficult if you have diabetes.
Not only that, but choosing snacks rich in fiber, protein, and heart-healthy fats to help with blood sugar control can be even tougher.
Fortunately, there are many healthy options available, many of which can be made at home with only a few ingredients.
Here are 12 simple sweet snacks and treats for diabetics.
Pears are high in fiber, with nearly 4 grams of fiber and 21.3 grams of carbohydrates per each 1-cup (140-gram) serving.
Fiber delays sugar absorption in the bloodstream, which can help balance blood sugar levels after eating.
Consuming fresh pears may also be an effective strategy for improving blood sugar control in patients with diabetes, according to some studies.
Pears may be eaten whole for a sweet and easy snack, or chopped into thin, chip-like slices and baked for added crunch.
Grapes, like other fruits, may be a nutritious, high fiber treat for diabetics.
In fact, each 1/2-cup (75-gram) serving has around 1 gram of fiber and 14 grams of carbs.
Red grapes are also high in antioxidants and polyphenols, which may help reduce oxidative stress and protect against diabetes-related health issues.
Enjoy fresh grapes as a delicious and pleasant snack, or freeze them overnight.
Apples are versatile, delightful, and healthy, with one medium apple containing 28 grams of carbohydrates and 5 grams of fiber.
They also have a low glycemic index, which measures how much different meals affect blood sugar levels.
Furthermore, some research revealed that eating an apple before eating rice helped lower blood sugar levels when compared to eating rice alone.
Slice apples and sprinkle with cinnamon for a quick snack on the go, or serve with peanut butter to increase your protein and healthy fat consumption.
4. Dark chocolate
Dark chocolate, when used in moderation, may be a healthy and tasty way to fulfill your sweet tooth.
It’s notably high in flavonoids, a kind of plant ingredient that may assist patients with type 2 diabetes reduce insulin resistance and heart problems.
Furthermore, it has less sugar, carbohydrates, and calories than milk chocolate, with only 13 grams of carbohydrates in each 1-ounce (28-gram) consumption.
For optimal effects, use dark chocolate with a cocoa level of at least 70% and consume no more than 1 ounce (28 grams) at a time.
5. Greek yogurt
Greek yogurt, with 20 grams of protein in each 7-ounce (200-gram) serving, might be an ideal snack option for diabetics.
Increasing your protein intake may help with appetite regulation and minimize food cravings.
Surprisingly, recent evidence shows that daily supplementation with vitamin D and probiotic-fortified yogurt may assist improve blood sugar control in people with type 2 diabetes.
Choose plain Greek yogurt and sweeten it at home with your favorite fruits and a pinch of cinnamon or pumpkin pie spice.
Here are some wonderful snack ideas that may require some preparation but are still quick and easy to cook and take on the go.
6. Low carb energy bites
Low carb energy bites are portable snacks that may be easily customised to your personal eating preferences.
They often include nuts high in fiber and protein, such as almonds or cashews.
According to a thorough review of 40 research, eating tree nuts may be associated with lower levels of fasting insulin and decreased insulin resistance, both of which might assist improved blood sugar control.
To begin, combine 1/2 cup (70 grams) almonds, 1/2 cup (70 grams) cashews, 1 cup (200 grams) Medjool dates, sea salt, and a drizzle of vanilla essence in a food processor.
You may also experiment with other ingredients, such as shredded coconut, cocoa powder, nut butter, flaxseeds, or protein powder, if you’re feeling adventurous.
Blend the ingredients until fully incorporated, then roll into small balls and set on a baking sheet or plate lined with baking paper. Refrigerate for at least 20 minutes, or until firm, before serving.
7. Banana ice cream
Banana ice cream is simple to make and only takes one ingredient: bananas.
Bananas are high in fiber and have a low glycemic index, which may help with blood sugar control.
In addition, a 45-person study found that daily banana consumption significantly lowered fasting blood sugar levels in people with increased cholesterol levels after 4 weeks.
Slice a ripe banana, place it in an airtight container, and freeze it for at least 2–3 hours to make banana ice cream at home.
Next, in a food processor or blender, blend the frozen banana until it gets a smooth, soft-serve consistency. Serve immediately or transfer to another container and freeze until firmer and more solid.
8. Protein smoothie
Smoothies are a quick and efficient way to get more fiber and protein into your diet while satisfying your sweet tooth.
You can use nutrients like whey protein, which slows stomach emptying and promotes insulin production to achieve improved blood sugar control.
You may also include leafy greens like spinach, which are high in fiber and antioxidants.
To make your own protein smoothie at home, mix your favorite milk, protein powder, leafy greens, and high fiber fruits in a blender and enjoy.
9. Chia pudding
Chia pudding is a nutritious, tasty, and simple snack to make with only a few ingredients.
It contains chia seeds, a healthy ingredient high in fiber, protein, and omega-3 fatty acids.
According to a meta-analysis of 12 research, including chia seeds in your diet may be linked to lower blood sugar levels and lower diastolic blood pressure.
In a jar, add 1/2 cup (120 mL) almond, oat, or coconut milk, 2 teaspoons (25 grams) chia seeds, and some honey or maple syrup to make chia pudding.
You may also top the pudding with your favorite fruits and leave it in the refrigerator for at least 2 hours to set.
10. Trail mix
Trail mix is a fantastic snack for diabetics since it is portable, convenient, and entirely customizable.
However, because many store-bought kinds are heavy in carbohydrates, calories, and sugar, making them at home may be healthier.
Most recipes call for nuts and seeds high in protein and fiber, such as almonds, pecans, cashews, pumpkin seeds, and sunflower seeds.
You may also add little amounts of dark chocolate and dried fruit to sweeten it up.
11. Cottage cheese fruit bowl
Cottage cheese with fruit is a delicious snack that has a lot of protein and fiber in each serving.
According to some study, low fat dairy products, such as cottage cheese, may be good for reducing insulin resistance and reducing both body weight and belly fat.
Increased fruit consumption may also be related with a lower risk of vascular problems in patients with diabetes, according to one study including over 482,000 participants.
Combine a few tablespoons of cottage cheese with your favorite fruits, such as apples, strawberries, blueberries, or kiwi, for a wonderful snack or dessert.
12. Cinnamon-roasted chickpeas
Chickpeas are incredibly nutrient rich, including high levels of protein, fiber, folate, and manganese in every serving.
They can also be extremely effective for people with type 2 diabetes.
In fact, a small research of 12 women found that eating chickpeas before a meal reduced blood sugar levels and energy consumption much more than a control group.
Another study found that eating chickpeas with white rice reduced blood sugar levels when compared to eating white rice alone.
Cinnamon-roasted chickpeas are made by draining canned chickpeas and then tossing them in coconut oil, cinnamon, salt, and honey. Bake for 15–20 minutes at 400°F (204°C).
If you have diabetes, there are many nutritious and healthy sweet treats and snacks that you may enjoy as part of a balanced diet.
Look for meals that are high in protein, fiber, and heart-healthy fats while being low in sugar.
You may get started using the list above. Experiment with different foods to see what works best for you.