5 Snacks to Eat and 5 snacks to Avoid if You Have Diabetes

Medically Reviewed by Dr Chandana, MBBS , MS

For individuals with diabetes, making healthy snack choices is essential to maintaining stable blood sugar levels throughout the day. In the Indian context, where many traditional snacks are carbohydrate-rich or fried, it can be tricky to navigate. However, there are plenty of nutritious options that align with diabetes management, and some snacks are best avoided.

This article will highlight five Indian snacks that are diabetes-friendly, focusing on their mode of action and benefits. It will also explore five snacks to avoid and explain how they can negatively affect blood glucose and overall health.

5 Snacks to Eat If You Have Diabetes

Roasted Chana (Chickpeas)

5 Snacks to Eat and 5 snacks to Avoid if You Have Diabetes

Roasted chana is high in fiber and protein, both of which help slow the absorption of glucose, thus preventing blood sugar spikes.

Benefits: This snack is filling, low in calories, and keeps you full for longer, making it a great choice for blood sugar control and weight management.

Sprouts Salad (Moong Sprouts)

Moong sprouts are rich in fiber and protein, and have a low glycemic index, meaning they release glucose gradually into the bloodstream.

Benefits: This nutrient-dense snack aids in digestion and provides essential vitamins and minerals while maintaining stable blood glucose levels.

Idli (Steamed Rice Cakes) with Coconut Chutney

Idlis, being steamed and made from fermented batter (often a mixture of rice and urad dal), have a lower glycemic index than many other snacks. Coconut chutney contains healthy fats that further reduce the impact on blood sugar.

Benefits: Idlis are light, easy to digest, and provide slow-releasing carbohydrates that help maintain blood sugar stability throughout the day.

Dhokla (Steamed Lentil Cake)

Made from fermented gram flour (besan), dhokla has a moderate glycemic index and is rich in protein. The fermentation process enhances its nutritional value, and steaming makes it a light, low-fat option.

Benefits: Dhokla is great for managing blood sugar levels and also supports digestion due to the probiotic benefits from the fermentation process.

Mixed Nuts (Almonds, Cashews, Walnuts)

Mode of Action: Nuts provide healthy fats, fiber, and protein, which help slow the digestion of carbohydrates and prevent rapid spikes in blood sugar levels.

Benefits: They are an excellent source of omega-3 fatty acids, essential for heart health, and they promote long-lasting satiety, which helps in managing cravings and glucose levels.

5 Snacks to Avoid If You Have Diabetes

Samosas and Fries

Effect on Blood Glucose: Samosas are deep-fried and made with refined flour (maida) and starchy fillings like potatoes, which are high in carbohydrates and fat. This combination results in a rapid rise in blood sugar levels.

Harmfulness: The high-fat content also slows digestion but can lead to insulin resistance over time. Regular consumption can increase the risk of weight gain and cardiovascular issues.

Desserts

Effect on Blood Glucose: Desserts are making it high in simple carbohydrates that cause a sudden spike in blood glucose levels.

Harmfulness: desserts offers little to no nutritional value and can significantly worsen blood sugar control, contributing to diabetes-related complications like neuropathy and cardiovascular disease.

Full-Fat Dairy Products

Effect on Blood Glucose: Although not immediately high in sugar, full-fat dairy can lead to insulin resistance due to its high saturated fat content, which  affects how the body processes glucose.

Harmfulness: Full-fat dairy products can contribute to cardiovascular issues, a major concern for individuals with diabetes, and may hinder blood glucose control over time.

White Bread and Pastries

Effect on Blood Glucose: Made from refined white flour, these foods break down quickly into glucose, causing sharp increases in blood sugar.

Harmfulness: They lack fiber and other nutrients that help stabilize blood sugar. Regular consumption of refined carbs can lead to insulin resistance and increase the risk of complications.

Parathas (Stuffed or Plain)

Effect on Blood Glucose: Parathas are typically made from refined flour and cooked with ghee or oil, making them high in carbohydrates and fats. These can lead to significant spikes in blood sugar.

Harmfulness: This traditional snack, while filling, can cause weight gain and lead to insulin resistance if consumed frequently. Stuffed parathas (such as aloo paratha) can be especially harmful due to the starchy fillings.

Conclusion

Indian cuisine offers a wide range of snacks that can either support or hinder diabetes management. Choosing snacks that are high in fiber, protein, and healthy fats—like roasted chana, sprouts salad, and dhokla—helps maintain stable blood sugar levels and provides essential nutrients. On the other hand, snacks like samosas, jalebi, and pakoras are best avoided as they can lead to rapid blood sugar spikes and contribute to long-term health complications.

 

By making informed choices, you can enjoy tasty, traditional Indian snacks without compromising your blood glucose control, leading to better overall health and well-being.

Diawhiz is an Indian Health Tech Company Which is Founded With a Motive to Control Diabetes in Multi Disciplinary Approach by a Team of Endocrinologists, Diabetologists, Psychologists, Certified Dieticians, Fitness, Yoga Trainers and Counsellors .

What We Offer

Quick Links

Social Links

Head Office

USA

DiaWhiz ©. All rights reserved.

Diawhiz is an online publisher dedicated to inspiring and empowering individuals to manage diabetes and embrace wellness every day.

DiaWhiz ©. All rights reserved.

Enjoy this blog? Please Follow For More Updates :)

  • Instagram
  • X (Twitter)
    Visit Us
    Follow Me
  • YouTube
    YouTube
  • LinkedIn
    Share