Diabetic Diet Type 2: Nutritionists Reveal 10 Healthy Snacks That Lower Blood Sugar Levels

About 3.7 million Britons have diabetes. 90% of those diagnosed have type 2 diabetes, while 10% of them have type 1 diabetes.

Diabetes is a chronic disease that makes the level of blood sugar too high.

Type 2 diabetes develops when the body becomes resistant to insulin or when the pancreas stops producing enough insulin.

Common symptoms of type 2 diabetes include frequent urination, a sudden increase in appetite, mood swings, and sleep problems.

Type 2 diabetes can be controlled and even prevented by changes in diet and lifestyle.

People with diabetes can experience troughs and peaks in blood sugar and food plays a major role in this.

"Waiting too long to eat or choosing the wrong combination of foods can cause a drop in blood sugar. Signs of hypoglycemia include feeling weak, trembling or even sweating,

Julie Stefanski, Certified Diabetes Educator and spokesperson for the Academy of Nutrition and Dietetics, told Men's Health.

"Eating something with carbohydrates will increase your blood sugar levels, but will not completely eliminate this dreadful pricing."

Dr. Sarah Brewer, with the CuraLin Diabetes supplement, added, "The consumption of sugary foods and sugary drinks contributes to weight gain, which increases the risk of type 2 diabetes, but the current consensus is that sugar does not effect diabetes alone causing it.

"However, if you're diabetic, it's important to reduce your sugar intake because eating sugary foods and drinks will increase your insulin requirements and make your blood glucose control worse."

Here are 10 snacks adapted to diabetes to add to your diet:

1. eggs

Eggs are not only an excellent source of protein, they are also low in carbohydrates and will not increase your blood sugar level.

2. Greek yogurt

Nutritionist Franziska Spritzler has revealed that Greek yogurt is ideal for regulating your blood sugar level.

She said, "It has been proven that it improves blood glucose control and reduces the risk of heart disease, perhaps in part because of the probiotics that it contains.

"Studies have shown that yogurt and other dairy products can lead to improved weight loss and body composition in people with type 2 diabetes.

"In addition, Greek yogurt contains only six to eight grams of carbohydrate per serving, which is lower than conventional yogurt.

"It is also rich in protein, which promotes weight loss by reducing appetite and decreasing caloric intake."

3. dried beef

These high-protein foods are a great snack after a workout. Stefanski said: "Make sure you check the carbohydrate content as it may vary depending on the flavor – and watch for salt if your doctor advises."

4. Walnuts

According to Canadian scientists, the daily addition of only 60 g of nuts to your diet could help reduce blood sugar levels.

Researchers at the University of Toronto and St. Michael's Hospital in Toronto suggest that people with diabetes can exchange carbohydrate-rich foods with nuts, including almonds, pistachios, nuts and cashews.

They found that increased nut consumption resulted in measurable improvements in blood glucose control.

5. Popcorn

Popcorn may seem like a treat, but it contains very few calories and a lot of fiber.

In fact, three cups contain only about 100 calories and nearly 4 grams of fiber.

6. black olives

Black olives are an easy-to-take snack and are ideal for people with type 2 diabetes.

"While olives are often criticized for their high sodium content, the high fat content of these fruits comes from monounsaturated fatty acids, a driving force of the Mediterranean diet," says Stefanski.

7. marinated foods

Fermented foods are good for the health of your gut because of their concentration in probiotics.

But Stefanski recommends limiting your intake of pickled foods because they often contain a lot of salt.

8. pumpkin seeds

These small plants offer healthy fats, proteins and fiber. They are also a rich source of Vitamin E, an important nutrient for the skin and immune health.

9. tomatoes

Non-starchy fruits like tomatoes have a low glycemic index and it has been shown that they reduce blood sugar.

One study also found that the daily consumption of 200 grams of raw tomatoes reduced blood pressure and decreased the cardiovascular risk associated with type 2 diabetes.

Tomatoes also contain lycopene, a powerful substance that can reduce the risk of cancer.

10. Cucumber

Cucumber could help people with type 2 diabetes by reducing their blood sugar, according to the Diabetes Council.

"Eating a lot of fiber can lower blood sugar," they said. "Fiber slows the digestion of carbohydrates and sugar," they continued, "which can help lower your levels."

Another study, published in Plant Foods' journal for human nutrition, also found that cucumber consumption could lower blood sugar levels.

While most people know the common symptoms of type 2 diabetes, a doctor recently revealed three lesser known warning signs.

Dr. Brewer said, "Symptoms of type 2 diabetes tend to develop more slowly and are generally less severe than type 1 diabetes.

"For this reason, the diagnosis is often delayed so that type 2 diabetes can be diagnosed during routine medical examinations or when looking for recurrent infections such as thrush, cystitis or boils."