Having diabetes or being borderline diabetic can be tricky to navigate. Being mindful of what you eat, how much you eat, and how often you consume certain foods is extremely important. Even things like snacks can require thinking and smart choices. By choosing healthy snack options that are high in protein and low in carbs, we can manage our sugar levels and also provide the right nutrients for our health in general.
Since not all snacks are borderline-diabetic-friendly, we spoke to Mary-Ellen Sabat from BodyDesigns By Mary to reveal to us the four delicious snacks for borderline-diabetics that promote a balanced and healthy lifestyle due to the fact that they are high in protein and low in carbs. She explained that Greek yogurt, hard-boiled eggs, almonds, and cottage cheese are the best options for someone who is borderline diabetic.
Greek Yogurt
Greek yogurt has numerous benefits for our health, such as improving bone health, reducing type 2 diabetes risk, and improving gut health. "Greek yogurt is an excellent choice as it is high in protein and low in carbohydrates. It also contains probiotics that support gut health. Choose plain, unsweetened Greek yogurt and add flavor with a sprinkle of cinnamon or some fresh berries," Sabat says.
Keep in mind that many commercially made yogurts can have added sugars and ingredients that are harmful if you're borderline diabetic. Always check the label and go for all-natural yogurts with no extra ingredients.
Hard-Boiled Eggs
Hard-boiled eggs are an excellent snack choice because they are very simple to prepare and convenient when it comes to meal prep; just boil a bunch and stock them in the fridge! Besides snacking on these whenever you feel less energetic, they are a great high-protein and low-carb snack for borderline diabetics.
"Hard-boiled eggs are a convenient and nutritious snack. They are packed with protein and healthy fats while being virtually carb-free. They also provide essential vitamins and minerals. You can enjoy them on their own or pair them with some sliced vegetables," Sabat states. You can also sprinkle some seasonings on them to enhance their flavor, such as some salt and paprika powder.
Almonds
This nutritional nutty powerhouse is loaded with healthy fats, vitamins, and minerals. There's also no need to add additional flavors, as it already has a rich, buttery taste and can come with a higher calorie count.
"Almonds are a great snack option for their protein, healthy fats, and fiber content. They have a low glycemic index, meaning they have a minimal impact on blood sugar levels. However, portion control is essential due to their calorie density," Sabat notes.
Cottage Cheese
This protein-packed dairy is not only delicious but also an excellent choice for borderline diabetics. Besides being low in calories and helping with weight management, cottage cheese can be a good source of calcium, probiotics, and help you feel full longer. This type of cheese can be incorporated in several ways into your diet since it is so versatile.
Sabat elaborates on the benefits of cottage cheese by saying, "Cottage cheese is rich in protein and relatively low in carbohydrates. It also contains calcium and other essential nutrients. You can have it plain or add some chopped vegetables or herbs for added flavor."
