Munch on healthy snacks to keep your energy high and your blood sugar levels stable all day long.
Snacks aren't off-limits when you're living with diabetes.

Snacking often gets a bad rap. But if you are managing type 2 diabetes, including healthy snacks in your diet can be a great way to keep blood sugar levels in a healthy range and energy levels high. They can also be a great weight loss tool.

Now, with the risks of the novel coronavirus, which causes the disease COVID-19, it's more important than ever to take care of yourself. Indeed, people with diabetes are among the groups at a higher risk for complications from COVID-19, notes the Centers for Disease Control and Prevention (CDC). The good news is that proper blood sugar management can help reduce those risks.

Snacking may seem like it would play a small part in this, but when planned wisely, it really can be a boon to your health. "Sometimes people think of snacks as an unhealthy thing, but [they] can be quite the opposite," says Kelly Kennedy, RD, staff nutritionist at Everyday Health. "Snacks provide another opportunity for nutrition, and with a small amount of carbohydrates (15 grams or less), [they] can help keep blood sugar levels steady throughout the day," Kennedy adds. Eating a healthy snack can also help keep hunger at bay until your next meal, which can ultimately prevent overeating.

If you're managing diabetes, though, an important thing to keep in mind when snacking is your carb count. Carbohydrates are the nutrient in foods that are broken down into glucose, and they can have a significant impact on blood sugar levels, Kennedy says.

It's important to consider quantity and quality when it comes to carbs. Bingeing on carbohydrates or having too many simple carbohydrates at once can cause spikes in blood sugar, which in turn can increase the risk of diabetes complications like diabetic neuropathy, diabetic retinopathy, heart disease, and stroke.

But, Kennedy points out, "This doesn't mean that you need to avoid carbohydrates completely." Instead, eat a healthy amount of good carbohydrates — such as those from fruits and vegetables, fat-free or low-fat dairy, and whole grains including while snacking.

When it comes to lowering your risk for diabetes complications, maintaining a healthy weight and controlling blood sugar go hand in hand. After all, being overweight can contribute to insulin resistance, the hallmark of type 2 diabetes, according to the Obesity Action Coalition.

"People are often amazed at the changes they see with even a little weight loss," Kennedy says. Indeed, losing at least 5 to 7 percent of body weight can lead to improved insulin sensitivity and even help prevent prediabetes from progressing to full-blown type 2 diabetes, according to the Centers for Disease Control and Prevention (CDC).

But how you choose to lose weight matters. Remember that a healthy diet that promotes gradual weight loss of 1 to 2 pounds per week is best, says the Mayo Clinic.

Unsure of which snacks are best for weight loss, improving blood sugar control, and boosting energy? Admittedly healthy choices can be challenging if you're pressed for time or work in an office filled with processed, packaged snacks that contain high levels of sugar, salt, and fat.

To help steer you in the right direction, here are 13 smart snacks for diabetes to help you meet your health goals.

1. Sugar-Free Hot Cocoa Made With Dark Chocolate



Sip a warm cup of rich-tasting, sugar-free hot cocoa to beat the munchies. One cup of fat-free milk blended with one envelope of sugar-free cocoa mix scratches that chocolate craving and supplies 394 milligrams (mg) of calcium, nearly 30 percent of the daily value (DV) of the bone-building mineral, according to the U.S. Department of Agriculture (USDA).

Look for a sugar-free dark-chocolate cocoa mix because dark chocolate confers more benefits than the milk or white variety, according to the Harvard T.H. Chan School of Public Health. Then relax and savor the flavor.

1. A Combo of Baked Potato Chips and Salsa



If you want an easy-to-prepare, crunchy snack with delicious flavor, you will love this dynamite duo. According to the USDA, a ¼ cup serving of salsa, which has about 12 calories, combined with a 1-ounce (oz) serving of lower-fat baked potato chips can be the perfect combo to satisfy those afternoon cravings; plus, this crunchy snack is a good source of potassium.

As a bonus, the tomatoes and other veggies found in salsa are low in carbs (the salsa contains just 4 g per ¼ cup), making them another good choice for people with diabetes.

3. A Few Cups of Microwave or Air-Popped Popcorn



Popcorn is the king of comfort foods! But did you know that, according to the Oldways Whole Grains Council, it's a whole grain, too? This high-fiber, crunchy snack tantalizes the taste buds as the kernels begin to pop. But be mindful of what you put on top. Select a low-fat variety of popcorn that can be microwaved or air-popped for just 6 g of carbs and 31 calories per cup, per the USDA.

4. Thin, High-Fiber Wheat Crackers, Hummus, and Tomatoes



Hummus, a delicious, creamy, and flavorful spread traditionally made from chickpeas; tahini, a paste made from sesame seeds; and garlic, offers a nice combination of flavors and nutrients. Chickpeas, like other legumes, are high in fiber and are lower on the glycemic index, according to Harvard Medical School, making them a good choice to help manage blood sugar levels.

For a healthy snack, spread 1 to 2 tablespoons (tbsp) of hummus evenly over 12 thin whole-grain crackers. Serve the crackers with two slices of firm red tomato for an extra vitamin boost juicy tomatoes provide vitamin C.

5. Baked Cheese Crisps and Sliced Veggies



Select a great-tasting, low-calorie baked cheese crisp or cracker when you want a tasty snack. These are available in the snack aisle at the grocery store. A 1-oz serving from the brand Moon Cheese, which is made from 100 percent cheese, contains just 1 g of carbs.

This snack complements any sliced raw veggie, which is a naturally fat-free, low-cal snack. Cheese crisps taste delicious, for example, with a 1-cup serving of cool, crisp, and hydrating cucumber slices.

6. Crunchy, Sliced Peppers and Low-Fat Garden Dip



You can really indulge with this one! Slice 1 cup of sweet-tasting red bell peppers into strips for a crunchy snack, which, according to the USDA, contains more than 100 percent of the vitamin C you need in a day. Dunk them in ¼ cup of a creamy, low-fat garden vegetable dip to complete the snack.

You can buy a ready-made dip or make your own by mixing a prepackaged blend of seasonings with low-fat sour cream, low-fat cottage cheese, or plain low-fat Greek yogurt. Any way you slice it, you'll enjoy the satisfying flavors in this good snack for people with diabetes.

7. Calcium-Rich Nonfat Greek Yogurt With Fruit



A 1-cup container of plain nonfat yogurt with some fresh fruit is a nearly perfect snack as it's a sweet treat that is also nourishing.

Yogurt provides a balanced intake of protein, carbohydrates, vitamins, and minerals, while the fruit adds disease-fighting antioxidants to your diet, according to the Mayo Clinic. Fruit is also a good source of heart-healthy and digestion-friendly fiber. If you haven't yet, try Greek yogurt, which has a satisfyingly rich texture and more protein than regular yogurt. One cup of Greek yogurt contains an impressive 24 g of protein, according to the USDA.

Yogurt is also a source of probiotics, which play a role in good gut health. A study published in January 2017 in Advances in Nutrition suggested that combining fruit and yogurt enhances their benefits, since together they offer both probiotics as well as prebiotic fiber (which feeds the probiotics), a one-two punch that may aid in weight loss and improve heart health, making it an especially good snack specifically for those who have type 2 diabetes.

8. Store-Bought or Homemade Sugar-Free Frozen Juice Bars



Cool your cravings with a sugar-free frozen fruit pop. This refreshing snack is perfect on a hot afternoon  or anytime, really!

Try a variety of fruit flavors to mix it up for your taste buds, and look for frozen juice bars that have 70 calories or fewer. One sugar-free pop has about 6 g of carbs according to the USDA, which fits into snack recommendations. (It's also sodium- and fat-free, to boot.) Or make your own ice pops by freezing 4 oz of unsweetened juice in molded containers and adding your own sticks, which also supplies 15 g of carbs.

9. Peanut Butter and Jelly on a Whole-Grain English Muffin



The good news about PB: Including it in your breakfast can help improve satiety, reduce hunger, and decrease after-meal glucose levels, according to a small, past study.

Spread 1 tbsp on 1/2 of a high-fiber, whole-grain English muffin for a wholesome, nourishing snack. Top it off with 1 tbsp of sugar-free jelly for a PB&J that is not only satisfying but also good for you.

10. Refreshing Cantaloupe and Creamy Cottage Cheese



Low-fat and low-sodium cottage cheese enhances the natural sweetness of cantaloupe in this snack. Top 1 cup of cut-up melon with ¼ cup of low-fat cottage cheese. The melon is an excellent source of vitamins A and C, per the USDA. Plus, the low-fat cottage cheese adds 7 g of protein to the snack and supplies a good source of calcium. Add a sprig of mint to add a punch of color and flavor.

11. A Couple of Dark Chocolate-Covered Strawberries



Strawberries are naturally fat-free, making them a healthy choice for diabetes, and they're also rich in vitamin C. One cup provides your entire DV of the vitamin, according to the USDA. Their sweetness when they're ripe makes this snack taste rich and decadent, too.

Dip these juicy fruits in creamy dark chocolate to create a thin coating. Dark chocolate has less added sugar compared with milk chocolate, notes the USDA. This added dimension of flavor will have you savoring each bite. Mind your portions: Three to four of these chocolate-covered berries have 13 g of carbs and 120 calories.

12. Sugar-Free Fruit-Flavored Gelatin Topped With Fat-Free Whipped Cream



A sparkling, fruit-flavored gelatin (go with ½ cup) topped with whipped cream is refreshing and pleasantly satisfying.

You can make this snack completely guilt-free by choosing a sugar-free gelatin as a snack-sized container of gelatin made with low-calorie sweetener contains 13 g of carbs for less than 60 calories, per the USDA. Top it with 1 tbsp of sugar-free whipped topping to add some sweetness for an additional 1 g of carbs.

13. Fat-Free and Sugar-Free Frozen Yogurt With a Fruit Topping



Enjoy this cool, creamy, low-cal snack anytime, just be sure to stick to a ½-cup portion. One brand, Kemps, sells a vanilla version, which has 24 g of carbs and no added sugar, and is a good source of calcium for a 2/3-cup serving (180 mg for 15 percent of the DV).

To add variety, try different flavors, and feel free to top the frozen yogurt with a few small berries or a teaspoon of chopped nuts - this will add even more flavor, texture, and nutrition.

1. Oatmeal
Consumption of whole grains, such as oatmeal, is linked to lower diabetes risk. This is probably due to their ability to reduce your body's spike in blood sugar after a meal, as well as increase insulin sensitivity, which helps lower blood sugar. These benefits may be largely related to whole grains' dietary fiber, which is not found in high amounts of refined (processed) grains, such as white bread. Your best bet is to replace the majority of your refined grains with whole grains.

Try this: Instead of a sugary dessert after dinner, try a small bowl of oatmeal made with a…" cup of oats, …" cup of skim milk, and a teaspoon of cinnamon. Oatmeal and milk can help regulate sleep, and cinnamon improves blood sugar levels. Pro tip: The Lark Health App can track your nutrition and give you recommendations just by talking to it!

2. Beans
Beans are high in starch, but do not let their carbohydrates scare you away. They have resistant starch, which improves blood sugar control, plus they are rich in fiber. On top of that, they are sources of protein, which further helps keep your post-meal blood sugar response down.

Try this: Mix 2 cups of cooked black beans with 1 cup each of chopped tomato and cucumber, a1/4 cup of diced onion, and the juice of a lime. Grill or bake 1 lb. of tilapia, serve with the bean mixture, and garnish with cilantro and avocado

3. Almonds
People who eat nuts most days are less likely to be overweight, and less likely to develop diabetes, than those who avoid them. Almonds are higher than some other types in fiber, but any type of nuts or peanuts, or nut or almond butter will do the trick. Just be sure to choose all-natural varieties with no added sugar or hydrogenated oils.

Try this: Core an apple, then slice it into thin, doughnut-shaped slices. Spread them with almond butter mixed with wheat bran for extra fiber.

4. Yogurt
Yogurt is known for its calcium, but it does more than support strong bones. It is high in protein and low-glycemic, so it does not spike your blood sugar levels or lead to sugar cravings later. Research now suggests that people who eat yogurt regularly have a lower risk of developing diabetes. The benefit may be linked to yogurt's probiotics, or healthy bacteria that live in your gut.

Try this: Mix 2 cups of plain, fat-free Greek or regular yogurt with a ¼ cup of fresh dill, ¼ cup thinly sliced green onions, dash each of cayenne and black pepper, 1 tablespoon of lemon juice, and a… cup each of green bell pepper and tomatoes. Serve with bell pepper strips. This filling snack can help you lose weight, plus the vitamin C from the bell peppers can further lower diabetes risk.

When you're managing diabetes, there are pros and cons involved with each way of cooking veggies.
We all know vegetables are good for us, but when you have diabetes, it can be difficult to know whether certain types are better for your blood sugar, and how preparing a veggie may impact its nutritional value. For example, are roasted sweet potatoes as nutritious as steamed kale, or if you sauté your spinach rather than steam it, have you lost some essential nutrients?

While all vegetables are healthy, it might be difficult to understand why some have to be limited or reduced, says Cara Lowenthal, MPH, RD, a certified diabetes educator at the Joslin Diabetes Center in Boston.

Why Veggies Should Be in Your Diabetes Diet

Vegetables are an essential part of every diet, but this food group is especially important for people with type 2 diabetes. Nonstarchy vegetables, like spinach, kale, and broccoli, are rich in nutrients like vitamin A and vitamin E, low on the glycemic index, and have lots of fiber, which means munching on them will help you fill up without significantly raising your blood sugar, Lowenthal says.

The fiber that many vegetables pack can also slow down how quickly sugar enters the blood, explains Krista Mathews, a dietitian at The Ohio State University Wexner Medical Center in Columbus, who frequently works with people diagnosed with diabetes. People who have diabetes are at a higher risk of developing cardiovascular disease, and eating the right amount of fiber can help reduce this risk, Mathews notes. For instance, a study published in January 2014 in The American Journal of Cardiology suggests that an increased fiber intake is associated with a lower lifetime risk of cardiovascular disease.

How to Choose the Best Vegetables

So which vegetables are best?
When you have diabetes, the most important thing to consider is whether your produce is starchy or non starchy:

Non Starchy vegetables, like leafy greens or cruciferous vegetables, such as broccoli, cauliflower, or cabbage, are all good options that can help keep your blood sugar stabilized, Lowenthal says. Aim to fill about half of your plate at each meal with nonstarchy vegetables, Lowenthal says, or try to get at least 1 cup of cooked nonstarchy vegetables, or 2 cups of raw nonstarchy vegetables, in at mealtimes.

Starchy vegetables, like peas, corns, potatoes (including the sweet variety), and butternut squash, contain vitamins, minerals, nutrients, and fiber, though they’re also higher in carbs than their nonstarchy counterparts. They're still healthy for you, but people with diabetes should watch their portion sizes, Lowenthal notes.

Mathews agrees, noting that the majority of beans, including black beans and pinto beans, would also fall into this category. How much you eat of these starchy vegetables will depend on your dietary needs and carbohydrate goals per meal, but keep in mind that a cup of starchy vegetables has about 30 grams (g) of carbohydrates, or two carbohydrate servings, Lowenthal says.

The Best Ways to Prepare Them

Once you've picked your vegetables, how can you best prepare them? Steaming, roasting, and sauting vegetables are all wonderful methods for vegetable preparation that bring out different flavors, depending on which method you choose, Lowenthal says. And depending on how you prepare those vegetables, you could alter how their nutrients are absorbed in your body.

Here are the pros and cons of some of the most popular cooking methods:

Steaming Steaming vegetables involves using a steamer or saucepan with a cover. During this process, the produce is cooked only briefly via water vapor without being immersed in water. Because this method doesn't require adding oil or salt, it may be the best veggie-cooking option if you're watching your waistline, Lowenthal says. Although maintaining a healthy weight is important for diabetes management, when you steam veggies, it's possible some of their nutrients may be absorbed by the water as they cook, she explains.

Boiling This cooking method involves fully immersing veggies in boiling water, which can be easy and fuss-free. But, like steaming, you may lose some of the nutrients in your veggies if you take this approach, Lowenthal says. The longer you let veggies boil, the more nutrients they tend to lose. Nonetheless, this method is also beneficial for people who are looking to lose weight, as it doesn't require using salt or oil.

Sautéing and Roasting In addition to keeping all of the nutrients of the vegetables, sauting and roasting methods can also be tastier, as they often involve adding oil, salt, or butter to the vegetables before cooking them in a pan or baking them in the oven. But if you do add extra fat, be sure to measure the amount carefully, Mathews says. Lowenthal agrees, noting that a tablespoon of oil has about 120 calories and 14 grams (g) of fat, so try to stick to half a tablespoon or a tablespoon max, depending on whether you’re including other fat in the meal.

Microwaving Microwaving may not sound like the healthiest option, but if you microwave your veggies, they'll actually retain most of their nutrient content, Lowenthal says — unlike when you use methods like steaming or boiling, where water absorbs some of those nutrients.

In fact, Any way of cooking vegetables will increase the rate of digestion, as they will begin to be broken down compared with when you eat raw vegetables, Lowenthal notes. In addition, some nutrients, such as the lycopene in tomatoes, are better absorbed by the body after cooking.

Eating Vegetables Raw That said, are there benefits to eating veggies raw? As it turns out, some nutrients, like vitamin C, are sensitive to heat and are lost during cooking, but are readily available when the vegetables are raw. It's also possible raw veggies will fill you up faster, since they take longer to eat and may take up more volume in the stomach, without delivering as many calories, Lowenthal explains. Thus, eating raw veggies can also be an effective weight-management tool.

4 Tips for Preparing Veggies if You Have Diabetes

Here are some of the best practices recommended by the experts for preparing your veggies:

Don't be afraid to include some fat to cook your veggies. Vitamins A, D, E, and K are fat-soluble vitamins, Lowenthal says. You need fats in your diet for these nutrients to be absorbed. Kale, spinach, and broccoli all contain vitamins A, E, and K, while vitamin D tends to be found in fortified foods and foods like cheese, eggs, and fatty fish, rather than veggies. While salmon is a good choice for vitamin D, you can ensure you're getting ample vitamin D by spending 10 to 15 minutes in the sun without protection per day, as the sun helps synthesize the nutrient in the skin. You may also consider taking a vitamin D supplement.

Be sure to choose the right fats. Dousing veggies in oil or butter could promote insulin resistance, reducing how well insulin is used in the body, and lead to higher blood glucose levels hours after a meal, Lowenthal says. In addition, higher-fat meals can contribute to weight gain — a double whammy for those with diabetes. Be mindful of portion sizes, and choose healthy unsaturated fats, like olive oil or canola oil, instead of saturated fats, like bacon fat or butter, Lowenthal says, adding that she would recommend sticking to one serving of fat, or about one teaspoon of oil.

Eat vegetables before other foods in your meal. Lowenthal notes that some research, such as a review published in January 2014 in the Journal of Clinical Biochemistry and Nutrition, suggests that eating vegetables before other foods in the meal may help lower post-meal blood sugars.

Most important, eat a lot of veggies, and get a wide variety of them in your diet. A variety of vegetables is absolutely important, Mathews says, noting that this variety can help balance out the nutrients you're getting from your diet. Most importantly, no matter how you cook them, eating more vegetables, especially nonstarchy veggies, is a healthy choice for anyone to make. For those who have diabetes, eating more veggies each day can make a big difference in weight, blood sugar levels, and overall health.

People ranked the most popular cereals from best to worst based on their nutritional value in particular added sugar, fibre content, salt. Read on to get your day off to a heart-healthy start.

1. Oatmeal Porridge

Porridge is people's top choice for a heart healthy breakfast – when it is made with low-fat milk or water and unsweetened. All porridge oats are wholegrains and they all contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 1.6g of beta-glucan.) As well as this, you’ll be getting the fibre from the whole grains, plus there is no added sugar or salt.

Make sure you don't add extra sugar or salt to your porridge as this will undo all your good work instead, try adding a banana or some fruit for extra sweetness. For every 80g that you add it will be one of your 5-a-day at the same time.

A serving of porridge made with 40g of oats and semi-skimmed milk contains:
Energy 1016kJ / 241kcal, 12% of your Reference Intake (RI)
Fat 6.2g, 9% of your RI
Saturates 2.5g, 13% of your RI
Sugars 8.2g, 9% of your RI
Salt 0.2g, 3% of your RI


A 40g serving of oats (not made up) contains:
Energy 645kJ / 152kcal, 7.6% of your RI
Fat 3.2g, 5% of your RI
Saturates 0.5g, 2.6% of your RI
Sugars 0.1g, 0.1% of your RI
Salt <0.01g, <1% of your RI

2. No added sugar or salt muesli

No added sugar muesli contains a mixture of grains, fruit and nuts and the combination will differ between brands and varieties so the amount of oat beta glucans will be more variable than porridge, which is made only of oats.

The dried fruit that is added should provide all the additional sweetness you need and will also count towards your five a day but choose a muesli with no added sugar and be aware that many fruit and nut mueslis (especially tropical fruit versions) contain sweetened dried fruit, which means they have sugar added even if it isn’t listed separately on the ingredients.

Banana chips are another popular muesli ingredient that will contain added sugars and saturated fats.

A 50g Swiss-style no added sugar or salt muesli serving contains:
Energy 758kJ / 179kcal, 9% of your RI
Fat 2.9g, 4% of your RI
Saturates 0.6g, 3% of your RI
Sugars 6.5g, 7% of your RI
Salt 0.08g, 1%

3. Shredded whole wheat cereal

Shredded whole wheat cereal with low-fat milk is the best choice of conventional breakfast cereals, because it doesn't contain any added sugar or salt, and is high in fibre. Watch out, though, for the kind with fruit fillings, which may contain added sugar, or that are frosted as they will almost certainly will have sugar added. Instead try adding fresh fruit such as a banana or berries for sweetness.

A 45g serving contains:
Energy 688kJ / 163kcal, 8% of your RI
Fat 1.0g, 1% of your RI
Saturates 0.2g, 1% of your RI
Sugars 0.3g, <1% of your RI
Salt 0.02g, <1% of your RI

4. Bran flakes

Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness. The wholegrains mean they are high in fibre and so have benefits for your digestion too as well as your heart health.

For a ready to eat cereal that is an even more heart-healthy start to the day, swap for a shredded whole wheat cereal or no added sugar or salt muesli (see above) as these don't contain any added sugar or salt.

A 30g serving contains:
Energy 425kJ / 100kcal, 5.0% of your RI
Fat 0.7g, 1.0% of your RI
Saturates 0.1g, 1% of your RI
Sugars 6.3g, 7% of your RI
Salt 0.27g, 5% of your RI

5. Cornflakes

Cereals like cornflakes or puffed rice served with low-fat milk – can be part of a healthy breakfast but are low in fibre so not as good a choice as a wholegrain cereal.

Adding a piece of fruit will help to balance your breakfast as well as making it more filling to eat. These cereals, and their wholegrain equivalents, usually come with added sugar and salt but also often have added vitamins and minerals which are good for your overall health.

Other low-fibre unsweetened cereals (like crisped rice or malted flakes) will be similar from a heart health point of view.

Salt levels do vary between the brands so make sure you check the nutritional labels before you buy.

A 30g serving contains:
Energy 481kJ / 113kcal, 6.0 % of your RI
Fat 0.2g, 0% of your RI
Saturates <0.1g, 0% of your RI
Sugars 2.2g, 2% of your RI
Salt 0.13g, 2% of your RI

6. Muesli with added sugar

Most people naturally believe muesli to be healthy, and it does have a lot to commend it, but if you don't check that you're buying one with no added sugar or salt it can contain almost as much sugar as a bowl of frosted flakes.

You'll still get some health benefits from the nuts, grains and fruit but these are offset by the sugar, so be sure to always choose no-added sugar muesli.

A 50g serving contains:
Energy 755kJ / 183kcal, 9% of your RI
Fat 3.1g, 5% of your RI
Saturates 0.7g, 3% of your RI
Sugars 10.6g, 12% of your RI
Salt 0.17, 3%

7. Sugar-frosted cornflakes

Sugar-frosted cornflakes are high in sugar and low in fibre as well as usually coming with added salt. Sugar-frosted flakes are usually nutritionally similar to other sweetened cereals like chocolate rice cereals, or honey-nut coated cereals. Swapping to an unsweetened equivalent, like cornflakes or puffed rice, would be a good first step and add a serving of fruit for one of your five- a-day plus some added sweetness.

A 30g serving contains:
Energy 447kJ / 105kcal, 5% of your RI
Fat 0.2g, < 1% of your RI
Saturates <0.1, < 1% of your RI
Sugars 11.5g, 13% of your RI
Salt 0.2g, 4% of your RI

8. Granola with dried fruit, nuts or seeds

This sounds healthy but isn't, as it's high in fat and sugar.
An average portion of granola with nuts is 60g, which without milk packs in 270 kcal and 12.3g fat of which 2.8g is saturated fat. Serve this with 125ml of full fat milk and this adds another 81 kcal and 4.6g of fat of which 2.9g is saturated fat. Which why it made our list of 12 foods you wouldn't believe are so fatty.
Why not try swapping granola for heart-healthy no-added sugar muesli?

A 60g serving contains:
Energy 1135kJ / 270kcal, 14% of your RI
Fat 13.3g, 19% of your RI
Saturates 2.7g, 14% of your RI
Sugars 10.8g, 12% of your RI
Salt <0.01, < 1% of your RI

9. Granola with chocolate

Granola with chocolate has all the same issues that regular granola has, in that it's high in fat and sugar, but with added chocolate - so even more fat and more sugar! Granola with chocolate is best enjoyed as an occasional treat.

A 50g serving contains:
Energy 924kJ / 220kcal, 11% RI
Fat 15g, 21% RI
Saturates 6.8g, 34% RI
Sugars 24g, 27% RI

The common health benefits of popcorn are such that it improves digestive health, is rich in antioxidants, helps in metabolism and provides energy, reduces depression, supports healthy bone function, controls blood sugar level, combats tumour cells, reduces craving for food, prevents aging, lowers cholesterol levels, controls anaemia and helps in relieving constipation.

Popcorn

Popcorn is a variety of corn kernel, which forcefully expands and puffs up when heated. A popcorn kernel's strong hull contains the seed's hard, starchy endosperm with 14-20% moisture, which turns to steam as the kernel is heated. The pressure continues building until it exceeds the hull's ability to contain it.

The kernel ruptures and forcefully expands, allowing the contents to expand, cool, and finally set in a popcorn puff 20 to 50 times the size of the original kernel. Some strains of corn (Zea mays) are cultivated specifically as popping corns. The Zea mays variety everta, a special kind of flint corn, and is commonly used for making of pop corns.

Nutritional Value of Popcorn



Popcorn is a whole grain food and contains high amounts of several important nutrients. 100 grams of air-popped popcorn serves with 387 calories of energy, 13 grams of protein, 78 grams of carbohydrates, 5 grams of fat, 15 grams of fibre, 7% vitamin B1 (thiamine), 12% vitamin B3 (niacin), 8% vitamin B6, 18% iron, 36% magnesium, 36% phosphorous, 9% potassium, 21% zinc, 13% copper and 56% manganese.
Mentioned below are the best health benefits of Popcorn

Improves digestive health

Corn is high in dietary fibre, which helps with digestive regularity, keeps a feeling of fullness throughout the day, is crucial for a healthy heart, and may even help to protect against colon cancer. Because of its high fibre content, eating popcorn may help to promote healthy gut bacteria which are essential for not only digestion, but also for a healthy immune system.



Rich in antioxidants

Yellow corn is rich in carotenoid antioxidants, including lutein and zeaxanthin, which not only helps in protect eye health, and may guard against age-related macular degeneration, but they also work to combat system-wide inflammation, which may underlie a number of chronic diseases.



Helps in metabolism and provides energy

Corn is rich in vitamin B, including vitamin B3, B6, folate, and pantothenic acid. Vitamin B is essential for regulating bodily processes across multiple systems. The two examples of these are the production of energy and the metabolism of various nutrients.

Helps to reduce depression



Vitamin B3, also known as niacin, has been studied for its potential to help naturally ease depression, making popcorn a comfort food in the literal sense.

Supports healthy bone function

Popcorn contains phosphorus, a mineral that aids in supporting healthy bone function, as well as the function of many types of cells throughout the body. Manganese is another mineral found in popcorn which also support healthy bones,



Controls blood sugar level

Dietary fibre also has impact on blood sugar level within the body. When the body has ample amounts of fibre, it regulates the release and management of blood sugar and insulin levels better than people with low levels of fibre. Reduction of these fluctuations in blood sugar is a major bonus for diabetic patients and hence popcorn is always recommended if a person suffers from diabetes.

Combats tumour cells

Popcorn contains ferulic acid, which is linked to potentially killing certain kinds of tumor cells. Hence popcorn also assists in treating cancer.



Reduces craving for food
Munching on a bowl of organic popcorn provides a great alternative to other less-healthy snacks, and because it is high in fibre, may reduce cravings for these snacks.

Prevents Aging
Free radicals do a lot more damage than cancer. They have been closely linked to age-related symptoms like wrinkles, age spots, macular degeneration and blindness, muscle weakness, cognitive decline, osteoporosis, Alzheimer's disease, dementia, hair loss, and a wide variety of other things which becomes prominent with aging. Popcorn can make a person feel healthy and happy well into their old age because of the powerful antioxidants that combat these effects of free radicals.

Lowers Cholesterol Levels
Fibres function in another beneficial way within the body, and whole grains contain the type of fibre which can eliminate excess cholesterol from the walls of blood vessels and arteries, thereby reducing the overall cholesterol levels in the body, and hence lowering the chances of dangerous cardiovascular conditions like atherosclerosis, heart attacks, and strokes. This also reduces the strain on the cardiac system, since the heart doesn't need to work so hard to move blood through clogged vessels and arteries.

Controls Anaemia
According to the USDA, 28 grams of popcorn contains 0.9 mg of iron. This number might seem small, but adult men require only 8 mg of iron in their diet each day. Adult women, on the other hand, need 18 mg per day because of the blood they lose during menstruation. According to some surveys almost 10% of women are iron deficient. Hence having popcorn in one's diet provides the body with enough iron and helps to keep away problems like anaemia.



Helps in relieving constipation
Since popcorn is all whole grain, their insoluble fibres helps keep the digestive tract in check and prevents constipation. Researchers have found out that people who ate popcorn regularly increased their daily fibre intake by 22%. Eating more fibrous foods helps in relieving constipation.

Uses of Popcorn
Apart from using it as a snack or food, there are some other uses of popcorn. One of these is that it is used for decoration, strung together and hung on Christmas trees. This tradition is common in North America and in the Middle East. The other use is for packaging. This is not as common because it is a dangerous and difficult packing material to use since it is flammable and attracts insects and animals and this is a negative effect of using popcorn.

Side-Effects & Allergies of Popcorn


Popcorn is likely safe when taken in optimum amounts in diet. However, popcorn might encourage an allergic reaction in some individuals. Care should be taken in case of any allergy symptoms that may arise immediately after consuming popcorn, such as swollen mouth or difficulty in breathing. Popcorn is also on a list of foods that commonly cause irritating symptoms among people with inflammatory bowel disease and hence it should be avoided in such cases.

Cultivation of Popcorn
Corn was domesticated in Mexico over 9,000 years ago and continues to be one of the leading vegetables produced each year throughout the world. Popcorn as a snack has been discovered in Mexico in archaeological sites dating back to 3600 B.C., and unsubstantiated claims say that Squanto himself taught European settlers how to popcorn during the growth of North America.

The history of popcorn is not entirely documented, but it seems that its popularity soared in the United States first in the Great Lakes region where the Iroquois people settled in large numbers. The first reliable sources to actually refer to popped corn date back to about 1820, and records from the mid-1800s name popcorn as a popular family treat.

In the 1890s, popcorn received another boost in demand, the credit of which goes to candy store owner Charles Cretors. In an attempt to better roast nuts for sale at his store in commercial quantities, he created the first ever commercial-grade popcorn popper, later displaying it in a horse-and-buggy style design. Then came the early 20th century, when the occurrence of popcorn in a movie theater began to become normal.



9 Reasons You Need Popcorn in Your Diet
Eating popcorn is one of the healthiest snack habits. It may help fight cancer, fills you with fiber, and has more antioxidants than some fruits and vegetables.

Popcorn could be the perfect healthy snack
When we talk about the benefits of eating popcorn, we're talking about air-popped popcorn, not the fatty, butter-drenched stuff you get at the movies (which, by the way, used to be banned!) Read on to learn more about why air-popped popcorn is actually a healthy snack option, and why you can add it to your list of healthy snacks for adults.

It has few calories if you pop it the right way
The healthiest type of popcorn is air-popped, which only has 30 calories per cup. Meanwhile, the Center for Science in the Public Interest found that the medium and large popcorn sizes at Regal theaters each had 1,200 calories and 60 grams of saturated fat. A large popcorn at AMC wasn't much better: 1,030 calories and 57 grams of saturated fat. At home, you can use a hot air popper, like this Cuisinart Hot Air Popcorn Maker or Colonel Popper Microwave Popcorn Popper Bowl to make your own.



Popcorn could be healthier than fruits and vegetables
Yep, you read that right. According to a 2019 analysis in the journal Antioxidants, popcorn is loaded with polyphenols, compounds found in plants that act as antioxidants and reduce inflammation. Polyphenols are heavily diluted in fruits and vegetables, which are 90 percent water. Yet popcorn is made up of about 4 percent water, so the polyphenols are more highly concentrated, especially in the hulls (the hard shells that get stuck in your teeth).

One serving of popcorn can contain up to 300 mg of polyphenols, according to a prior study from the University of Scranton, which would account for 13 percent of the average American's daily intake. Fruits account for 255 mg of polyphenols per day, and vegetables bring in about 218 mg per day. That said, popcorn doesn't have many other vitamins and nutrients, so it can’t completely replace fruits and veggies in your diet.



Popcorn may help fight cancer
One of the many powers of polyphenols, like those found in popcorn, is their ability to block enzymes that cancers need to grow and, in doing so, regulate the spread of cancerous cells, notes the American Institute for Cancer Research. The traditional way to reap these health benefits is by eating fruits and vegetables, but the high concentration of polyphenols makes eating popcorn a healthy alternative. Since they can also prevent inflammation and plaque buildup, foods rich in polyphenols may help prevent cardiovascular disease. Replace some of these foods cardiologists never eat with air-popped popcorn.

Popcorn gives you your fill of whole grain
Popcorn is one snack that is 100 percent unprocessed whole grain. Just one serving of popcorn such as SkinnyPop Popcorn Original contains more than 70 percent of the recommended daily whole grain intake. Plus, eating more popcorn is one of 30 ways to get more fiber in your diet without even trying.

Popcorn may help relieve constipation
Since popcorn is all whole grain, its insoluble fiber helps keep your digestive tract in check and prevents constipation. A 3-cup serving contains 3.5 grams of fiber, and a high-fiber diet can help promote intestinal regularity, according to the Food and Drug Administration (FDA). Who knew this small snack could make such a huge impact on digestive health?



It's the perfect dieting snack
High-fiber foods take more time to digest than non-fibrous foods, so they can keep you fuller longer. Snacking on air-popped popcorn in between meals can make you less tempted by sweets and fatty foods. Just don't load up on butter and salt. Check out these other healthy snack ideas to keep your diet on track.

Popcorn is diabetic friendly
Even though fiber is listed on food labels under total carbohydrates, it doesn't have the same effect on blood sugar as refined carbs like white bread. High-fiber foods don't contain as much digestible carbohydrate, so it slows the rate of digestion and causes a more gradual and lower rise in blood sugar, according to 2015 research in the journal Circulation.

There are endless options for popcorn toppings
You can put way more on popcorn than just butter and salt. Add cinnamon or apple pie spice for a sweet treat, or go spicy with hot sauce, wasabi, or curry. You can also give your snack an Italian flair with grated Parmesan and a dash of olive oil. Basically, anything in your spice rack can add more flavor without very many calories when you're eating popcorn. Need more inspiration? Try Kernel Season's Popcorn Seasoning Mini Jars Savory Variety Pack.

Popcorn has more iron than spinach


Not by much, but it's true! According to the United States Department of Agriculture, 1 ounce (28 grams) of popcorn contains 0.9 mg of iron, while 1 cup of raw spinach (30 grams) has 0.8 mg. These numbers seem small, but adult men only need 8 mg of iron in their diet each day. Adult women, on the other hand, need 18 mg per day (because of the blood they lose during menstruation).

Almost 10 percent of women are iron deficient, according to the Centers for Disease Control and Prevention. So get your fill of iron however you can. Now that you know all about the health benefits of popcorn, check out these other white foods that are healthier than you thought.

The day's starting line

No matter what type of diabetes you have, keeping your blood glucose levels within a healthy range is crucial. And starting the day with a healthy breakfast is one step you can take to achieve that.

Breakfast should be a balanced meal with adequate protein, carbohydrates, and healthy fats. It should also be low in added sugar and high in fiber and nutrients.

If you have diabetes, you may already be familiar with the glycemic index (GI). The GI is a way to measure how quickly foods with carbohydrates raise blood glucose levels.



Carbohydrates give you the energy you need to start your day. But digesting carbohydrates too quickly can cause your blood sugar levels to spike.

Foods with a low GI are easier on your body than those with a high GI. They are digested more slowly and minimize spikes after meals. This is something to keep in mind when choosing breakfast cereals.

It is important to know what things affect the GI. Processing, cooking methods, and the type of grain can all impact how quickly the food is digested. Cereals that are more processed tend to have a higher GI even if they have fiber added to them.

Mixing foods can also affect the GI. Having protein and health fats with your cereal can help prevent spikes in blood sugar.


*common wheat cereal

A healthy cereal begins with whole grains

A healthy breakfast that's easy to prepare can be as simple as a bowl of cereal, provided you choose wisely.

The grocery store cereal aisle is stacked high with cereals that satisfy your sweet tooth but sabotage your glucose levels. Many of the most popular cereals have refined grains and sugars at the top of the ingredient lists. Those cereals have few nutrients and lots of empty calories. They can also cause a spike in your blood glucose levels.

That's why it's important to read labels carefully. Look for cereals that list a whole grain as the first ingredient. Refined grains are stripped of bran and germ during processing, which makes them less healthy.

Whole grains include the entire grain kernel, which is a source of healthy fiber. Fiber is an important element of your diet. It helps control your blood sugar levels and lowers your risk of heart disease. Whole grains also contain lots of vitamins and minerals.


*millet - Breakfast Cereal Kellogg's All-Bran Complete Wheat Flakes

Typically you can find the following whole grains in breakfast cereals:

oatmeal
whole wheat flour
wheat bran
whole cornmeal
barley
brown rice
wild rice
buckwheat

According to the American Diabetes Association, rolled oatmeal, steel-cut oatmeal, and oat bran are all low GI foods, with a GI value of 55 or less. Quick oats have a medium GI, with a value of 56-69. Corn flakes, puffed rice, bran flakes, and instant oatmeal are considered high GI foods, with a value of 70 or more.


*oat cereal

Instead of using instant hot cereal packets, consider making a batch of whole or steel-cut oats for the week and keeping it in the refrigerator. Heat up a portion for a few minutes in the microwave each morning and you'll have a healthy cereal that will be more slowly digested.

Unprocessed Whole Grains

Unprocessed whole grains are carbs. However, because they haven't been refined or processed, they are better sources of fiber and other important nutrients such as B vitamins, iron, folate, selenium, potassium, and magnesium.

They'll also do your blood sugar level a world of good because they have a lower GI than refined or processed grains. Your body will take its time digesting unprocessed whole grains, which means you don't get a sudden blood glucose spike. If you enjoy hot cereal, cook up a bowl of unprocessed whole grains on a cold winter's morning.

Examples of unprocessed whole grains include:

Steel-cut oats
Rolled oats
Quinoa
Buckwheat

For added vitamins, minerals, and antioxidants, top your cereal with nuts such as chopped walnuts or slivered almonds (which are loaded with healthy fats) and low-sugar fruit like raspberries, strawberries, or blueberries. Just remember to avoid adding dried fruit as it has a much higher concentration of sugar.

While you're reading those cereal box labels

Keep an eye out for hidden ingredients. According to the American Diabetes Association, you should choose cereals that contain at least 3 grams of fiber and less than 6 grams of sugar per serving.

The trouble is that sugar has a lot of aliases and may show up on ingredient lists multiple times. Remember, too, that ingredients are listed in descending order of how much the food contains. If there are three types of sugar listed in the top few ingredients, it would not be the best choice.


*Kellogg's All-Bran Complete Wheat Flakes Cereal

The Harvard School of Public Health provides this list of sweeteners that may appear on food labels:

agave nectar, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice concentrates, glucose, honey, high-fructose corn syrup, invert sugar, malt syrup, maltose, maple syrup, molasses, raw sugar, sucrose, syrup

Don't forget to keep an eye on the sodium level in your cereal, too. Accord ing to the Mayo Clinic, you should consume less than 2,300 mg of sodium per day.


*Spelt, Kellogg's All-Bran Complete Wheat Flakes

HEALTHLINE RESOURCES

60 seconds. 3 questions. 1 personalized diet
Our free assessment ranks the best diets for you based on your answers to 3 quick questions.

Punch it up with protein and nuts
Once you've chosen a whole grain cereal, you can add nuts as a source of protein. They will also provide extra texture and taste.


*whole Grain Bran Barley

Adding protein can help you manage your blood sugar at breakfast and may also help you manage your levels after lunch. You can also eat unsweetened Greek yogurt, eggs, or other foods that contain healthy protein to round out your breakfast.

Unsalted nuts, such as walnuts, almonds, and pecans, can add crunch to your cereal. They contain heart-healthy monounsaturated and polyunsaturated fats. But they're also fairly high in calories, so eat them in moderation.


*whole Grain Oat Triticale

Depending on your meal plan, adding fruit to your cereal can add sweetness. Just remember to account for this in your carb count if you count carbs, or to manage the portion. Whole fruits are a great addition to a meal, and those with more skin, such as berries, will add even more fiber to your meal.


*whole Grain Seed Wheat

Top it off with dairy or a dairy substitute

Consider adding half a cup of milk or dairy substitute to your bowl of cereal if it fits into your meal plan. Keep in mind that milk contains some natural sugars. Skim milk, 1 percent, or 2 percent milk can take the place of whole milk if you want to consume fewer calories and less saturated fat.

You can also use soy milk or almond milk if you have a lactose intolerance or don't like dairy milk. Unsweetened soy milk is similar to cow's milk in carbohydrate content. Unsweetened almond milk contains fewer carbohydrates and calories than dairy or soy milk.


*rolled Oats Breakfast Cereal

Preventing type 2 diabetes

Even if you don't have diabetes, eating low GI foods is a healthy choice. According to the Harvard School of Public Health, a diet high in refined carbohydrates may increase your risk of developing type 2 diabetes.

On the other hand, a diet rich in whole grains may lower your risk of developing type 2 diabetes. That's because whole grains cause your blood sugar to rise more slowly, which puts less stress on your bod's ability to produce insulin.


*spelt Breakfast Cereal

If you choose wisely, hot or cold breakfast cereals can provide a quick and nutritious breakfast option. When you're making your cereal selection, choose products that are high in fiber and whole grains, but low in sugar, sodium, and calories.

Top off your cereal with a small quantity fruit, nuts, or other nutrient-rich toppings along with some milk or milk substitute to round out your meal.


*Grits Cereal Germ Groat Kellogg's All-Bran Complete Wheat Flakes

The takeaway

Do this
Choose cereals with whole grains, such as rolled oatmeal, steel-cut oatmeal, and rolled bran. Add protein with nuts for taste and texture.

Avoid this
Stay away from cereals high on the glycemic index, such as corn flakes, puffed rice, bran flakes, and instant oatmeal. Don't choose cereals that list refined grains and sugars as top ingredients.