Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.
Get answers to your nutrition & healthy eating questions.
Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
If your stomach rumbles or your energy fades between meals, having a snack is a great way to fill the hunger gap. If you have type 2 diabetes, a snack can help you control your blood glucose levels. If your Registered Dietitian suggests that a small snack fits into your diabetes meal plan, you’ll find many healthy ideas below.
Your snack choices should be based on the four food groups in Canada’s Food Guide. The amount of carbohydrate in your snack is very important since carbohydrate-rich foods make the biggest difference to blood glucose levels. Smaller snacks should have about 15 grams of carbohydrate. This is the amount found in one slice of bread or one small apple.
Carbohydrates are also found in sugary sweets like pastries, chocolate bars and candy. Because they are not very nutritious, they should be chosen less often, if at all.
Here’s a good rule to remember when choosing carbohydrate-rich foods:
Your eating plan may include a snack in the morning or the mid-afternoon. Here are some delicious options.
These snacks can be left in your briefcase, knapsack, car or your desk drawer. They will come in handy when you have a very busy day and need to grab a quick snack.
Unwind after a long day with one of these snack ideas. If you have an early dinner, have a bedtime snack two to three hours later. It may help control your blood glucose levels in the morning.
Need some more snack ideas? See the Diabetes Menu Plan for Prevention and Management or Large Snacks for Type 2 Diabetes.
Be careful when choosing sugar-free foods that say “made for people with diabetes.” You may find this term on sugar-free cookies, cake and ice cream. Sugar-free foods can still contain carbohydrates that have to be counted as part of your diet. They may also be high in fat, sodium or calories, so it is important to read Nutrition Facts tables. Sweet-tasting sugar-free snacks might also have sugar alcohols. Eating too much sugar alcohol can cause an upset stomach, bloating and diarrhea in some people.
Snacks are a good way to keep blood glucose levels in control between meals. And, you can mix it up! Any of the snacks listed above can be used at other times of the day. Just make sure to stick with about 15 grams of carbohydrate per snack and to follow your meal plan.
If you need help choosing meals and snacks that fit with a diabetes eating plan, speak with a Registered Dietitian at EatRight Ontario. She can help you get started on healthy eating, walk you through a meal plan, send you handouts and find a Diabetes Education Centre in your neighbourhood. Call 1-877-510-510-2 or send an email.
If you’d like handouts for an African and Caribbean, North Indian, South Indian, Pakistani, Sri Lankan or Latin-Hispanic eating plan, call 1-877-510-510-2 or send an email.
Diabetes Menu Plan for prevention and management
Video: Focus on Carbohydrate
Healthy snack choices for people with diabetes
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Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.