According to Diabetes UK, 4.4m people live with diabetes in the UK. The true figure is likely even higher as the organisation predicts 1.2m more could have undiagnosed Type 2 diabetes but don't know it.
The World Health Organisation explains that the condition is a chronic metabolic disease that means sufferers have high levels of blood sugar or blood glucose. Over time and if left unmanaged, it can cause serious issues to essential organs like the heart, eyes, nerves and kidneys.
There are two types of diabetes: the first is 1, a rare type with about 8 per cent of sufferers having this condition. Type 2 is the most common version of diabetes (90 per cent have this kind) and can be reversible for a small percentage through exercise and making healthier diet choices.
Most of us know the healthier food choices we should be making but busy lifestyles mean that we’re often reaching for something quick and convenient. If you’re managing diabetes, this can be a wreckless gamble with your health, so it warrants extra consideration.
Award-winning author and chef Theo Michaels is working with SmarterNaturally, a UK company that has created a unique super-strain of broccoli (called ‘GRextra’) with patented health-boosting properties. In turn, this has been made into a 'SuperSoup' (a portion of which is the same as eating 1kg of raw broccoli) aimed at supporting diabetic diets, as well as those with high cholesterol.
We spoke to him about making the best diabetes-friendly snack options.
What should diabetics think about when choosing a snack?
Snacks high in fibre and protein are great for making you feel full for longer which helps to avoid over-eating.
Diabetic-friendly products are always worth looking out for such as Smarter Naturally soup which is specifically designed for diabetics. Equally, avoid snacks that are high in simple carbohydrates and sugar; these will spike your blood sugar and inevitably lead to a sugar crash, then a craving for more sugar – a vicious cycle to avoid.
Are snack options the same for Type 1 and Type 2?
Whether you are Type 1 or Type 2 the considerations for snacks tend to be the same; for Type 1 the caveat is having a sugary snack or sweet tucked away in case blood sugar levels drop dramatically.
But in general, aim for snacks that are dense in useful nutrients such as vitamins, minerals, proteins, and healthy fats. Avoid anything sugary.
What's off-limits?
Even with diabetes, you can still enjoy sweet things – but be sensible. My dad, who has Type 2, still enjoys his desserts but is conscious of watching his sugar levels and will eat less carbs at dinner if he knows there is a pudding he likes later! Rather than eating a whole slice of dessert, he’ll just have a slither.
To play it safe, avoid sugary sweets or anything highly processed (sweet or savoury) as they can be very high in sugar and saturated fats. Ice creams can vary a lot so pay attention to the ingredients list first; avoiding any that are very high in sugar.
Equally crisps with simple carbohydrates can spike blood sugar levels. Salted popcorn is a great alternative.
Can diabetics snack on chocolate?
Yes! Good quality dark chocolate is delicious, rich and only takes a few small bites to leave your sweet tooth satisfied. It usually has lower sugar content and comes packed with antioxidants.
Milk chocolate on the other hand has a much higher sugar content and should be avoided. There is an argument that white chocolate shouldn’t be classified as chocolate altogether and is very high in sugar.
What's an easy homemade snack idea for diabetics?
I’d be outed by the Greek community if I didn’t mention Greek yoghurt (low in sugar, great for gut health) topped with nuts or seeds and a small drizzle of honey or blend a few berries together for a homemade fruity sauce.
Power balls are great and incredibly versatile; a simple process of mixing peanut butter, a little honey, rolled oats, nuts, seeds and rolled into balls and stored in the fridge. The combinations are endless; dried fruits, dark chocolate shavings, dates, and more.
Smarter Naturally soup is also versatile. By adding a variety of toppings or checking out their delicious range of meals made using the soup.
Finally, good old-fashioned boiled eggs; packed with protein, healthy fats and incredibly easy!
Is it better to choose sweet or savoury snacks?
You can get diabetic-friendly sweet snacks but in general, I lean towards savoury being a safer bet. Read the ingredients list as things will vary in sugar, fat and other content.
What shop-bought snacks are best for those with diabetes?
Snack bars can be a great choice – just check they are low in sugar, contain lots of fibre and if possible, include protein. Talking of snack bars, SmarterNaturally is about to launch super-broccoli bars which are specifically designed as diabetic friendly and contain ingredients which actively work to lower blood sugar levels and support diabetic health.
We’ve put together a list of options for occasional healthy snacking below. It’s important to understand there’s not a fits-all approach and portion sizes also should be taken into account. Our suggestions may help manage your diabetes but if you’re unsure it’s best to consult a medical professional.
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OddBox
Taking the ultimate sustainable approach to your fruit and veggie order, OddBox ensures no giant carrot or wonky apple is left behind. The subscription box company works closely with farmers in the UK and abroad gathering surplus food that doesn’t fit the ‘perfect’ supermarket mould — this not only cuts down on waste but is also carbon-positive and helps to reduce unnecessary water waste.
OddBox works to reduce plastic waste by delivering the produce in a recyclable cardboard box. The brand also donates 10 per cent of its fruit and veg to charity, including City Harvest, which tackles food poverty in London.
As delivery goes, you can have it sent to your home or office with a range of size options – small, medium and large – on offer, in a combination of fruit and vegetables. You can also receive pure veg or pure fruit boxes as well as individual and family sizes which can be personalised to suit your needs.
There is also the ability to cancel the subscription at any time.
Buy now £11.49, OddBox
Sabra Houmous Extra
Made using a traditional Middle Eastern recipe, Sabra's houmous is packed with decadent flavour from veggies, pulses and of course, tahini, a paste made from sesame seeds. There's plenty of texture to chomp down on here too, with a topping made with pine nuts and a drizzle of olive oil while whole chickpeas are waiting at the base for depth of flavour at every level.
Buy now £2.65, Waitrose
Waitrose No. 1 Strained Natural Greek Yogurt Large
An excellent fridge essential, plain Greek yoghurt is low in sugar and can be used in several ways, from a healthy dessert by topping with chopped fruit or adding spices to become a dip to be devoured with crudites. Try blending it with a little crumbled feta cheese to create a deliciously salty whipped spread.
Buy now £2.35, Waitrose
ManiLife Original Roast Smooth Peanut Butter
ManiLife is made entirely from natural ingredients with no added sugars. Instead, you'll have a creamy, smooth spread that pairs well with the likes of rice cakes, bagels or toast. It's rich in protein and high in good fats. Amazon sells this 1kg tub, meaning you won’t run out in a hurry.
Buy now £15.53, Amazon
Hartleys No Added Sugar Ready To Eat Jelly Strawberry 115g
When you're craving something sweet, you'll be pleased to have a couple of these jelly pots knocking about in the fridge. Hartley's sugar-free jelly is flavoured with strawberry with less than 0.5g of carbs per pot. It's also available in orange and blackcurrant options to shake things up.
Buy now £0.65, Tesco
Ember Snacks - Biltong Beef Jerky
Cold cuts and charcuterie are good low-sugar snacks as most contain practically zero carbs and are full of protein. Ember is a British-made snack charcuterie and biltong company, designed to be eaten on the go, making it perfect for busy workers or taking on picnics and days out.
Conceived by the Mayhew brothers, all snacks are made with nutritional value at the forefront: think British quinoa from East Anglia and Surrey in with the home-reared meat.
The bite-sized pieces offer half the fat and 40 per cent more protein compared to similar products in the market.
Shop the range on Ember’s Amazon store.
Buy now £20.69, Amazon
ACTI-SNACK Buffalo BBQ Keto Crunch 12 x 40g
If you’re looking for a swap for your usual packet of lunchtime crisps, flavoured nuts can be your hero. Full of healthy fats, the medley of almonds, cashews and Tamari Pumpkin Seeds have been dusted with an addictive buffalo BBQ flavouring with 18g of protein per portion of 40g.
Buy now £14.25, Amazon
Green & Black's Organic 85% Dark Chocolate Bar 90g
Green & Black's dark chocolate offers a rich, intense flavour made up of 85 per cent sun-dried cocoa solids with the edge taken off by Madagascan vanilla. You'll only need a nibble to feel satisfied - make it feel like more by grating over fruit or yoghurt with a Microplane.
Buy now £2.00, Waitrose
Kallo Organic Dark Chocolate Ricecakes 90g
If you’re craving something sweet, chocolate-topped rice cakes are a good way to get some fibre and sweetness in without overstimulating your gut. Kallo’s organic bites are made with Belgian chocolate and are veggie and coeliac-friendly.
Buy now £1.85, Amazon
M&S Collection Giant Nocellara Olives
Not just to dirty your martini, green pitted olives in brine make a tasty yet healthy snack. Have a small serving of around half a cup to satisfy savoury cravings.
Buy now £3.80, Ocado
Propercorn Sweet & Salty Popcorn 32 x 14g
Calories: 64
Not just for the cinema, popcorn is an excellent alternative to crisps when you fancy something crunchy. Wholegrain kernels are popped in rapeseed oil before being covered in a sprinkling of salt and Demerara sugar to offer a satisfying crunch. High in fibre and palm oil-free, this vegan snack comes in at 64cals a pack.
Buy now £9.99, Amazon
