Weight loss: 4 snacks you should eat to prevent blood sugar spikes and slash diabetes risk

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Whether you are keeping an eye on your waistline, or you want to lower your risk of developing serious health conditions like type 2 diabetes, healthy snacks are a must. If you need to keep an eye on your blood sugar as a result of diabetes, snacking between meals can be tricky.

Many snacks can be sugary and calorific, causing your blood sugar to spike.

However, with some healthy swaps, you can enjoy snacks without causing your blood sugar to soar.

According to Diabetes UK, more than 13 million Britons are considered “at-risk” for type 2 diabetes, and in large part, this is due to being overweight and eating an unhealthy diet.

Reaching for something to eat between meals is somewhat inevitable when you lead a busy life, but the snacks you choose have a huge impact on your blood sugar levels.

These snack suggestions are all not only low in calories but designed to keep your blood sugar in check; making them perfect for diabetics as well as dieters.

Dr Charlotte Norton, Medical Director at The Slimming Clinic runs through her top four low-sugar snacks to enjoy, whilst still keeping your glucose levels in check.

Greek yoghurt and berries

This delicious snack ticks all of Doctor Charlotte’s boxes when it comes to being low in calories but high in nutritional value.

Dr Charlotte Norton said: “At The Slimming Clinic, we understand the majority of people are leading fast-paced lives with little to no room left for prepping snacks.

“For those who need a snack on-the-go, berries and yoghurt make for the perfect choice.

“This snack is packed full of goodness with a heap of benefits. Low-fat Greek yoghurt is particularly high in protein and low in carbohydrates.

“This means unlike other carbohydrates it will not induce blood sugar rises in diabetics.

“Berries are a tasty treat containing disease-fighting antioxidants and fibre; which aid in better digestion and controlled glucose levels.”

Roasted chickpeas

If you’re in the mood for crisps or crackers, why not try the healthier alternative – roasted chickpeas.

Dr Charlotte said: “All legumes, such as chickpeas, beans, and lentils, are well-known low-glycaemic index foods that I would strongly recommend adding to your diet if you’re diabetic.

“Chickpeas are a fantastic source of protein and fibre which helps control blood sugar levels.”

They’re crunchy, full of fibre and protein, easy to transport, and low in calories.

Just rinse chickpeas and dry them for 30 minutes before covering them with your favourite seasonings – such as paprika, turmeric and cumin – and roasting in the oven.

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Celery sticks with peanut butter

Celery sticks are very low in calories and high in vitamin C, however, on their own, they can be a little boring – and won’t keep you full for long either.

Dr Charlotte Norton says: “Celery is commonly recognised as one of the healthiest snacks to consume.

“Celery has a very low glycaemic index which can, in turn, have a positive effect on blood sugar.”

Adding a spoonful of peanut butter adds protein and fibre to this snack which in turn boosts its blood sugar-regulating properties.

However, Dr Norton adds because of the high-calorie content, make sure to check the label of your peanut butter and enjoy it in moderation.


Popcorn is a popular and nutritious whole-grain snack.

Dr Charlotte Norton adds: “Popcorn is low in sugar and calories; making it a great safe snack option between meals.

“People should, however, limit their toppings and avoid eating excessive servings.

“As most store-bought popcorn contains salt, trans fats, and other unhealthy components, making your own at home is the healthiest option.”

You can make popcorn yourself on the stove, just don’t add too much oil, or sugary toppings and you’ll have a delicious blood sugar-friendly snack.

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