Summer is sunshine, pool time, and outdoor fun—but if you have diabetes, the season has a few extra challenges. Heat can influence your blood sugar, and favorite summer foods aren’t always the most blood sugar-friendly options. The good news is that you can maintain the flavors of summer while being smart, satisfying, and keeping your levels in control. Here’s a 10-count of fabulous diabetes-friendly fruits and snacks to cool you, energize you, and make you happy all summer.
10. No-Bake Energy Bites
Ideal for hot summer days, no-bake energy bites are an excellent on-the-go snack for beach outings or hiking. Composed of rolled oats, nut butter, and seeds, they’re full of fiber and protein, two of the most important components of good blood sugar control. They’re “clean and easy,” says Urgent Care of Fairhope, and can be prepared in a flash and stored for future use. And they’re simple to mix and match with ingredients like flaxseed, chia, or a pinch of cinnamon.
9. Popcorn
Popcorn isn’t only a night-at-the-movies snack—it’s a whole grain that’s more diabetes-friendly than you’d think when consumed in moderation. Air-popped popcorn is low in calories and high in fiber, and can be spiced up with seasonings such as paprika, garlic powder, or even a dash of cinnamon. Just avoid the butter and excess salt. A small serving (around 2 cups) is a crunchy, filling snack that won’t trigger a blood sugar rush.
8. Hummus and Raw Vegetables
This old standby is healthy and thirst-quenching. Hummus, which is made from chickpeas, is rich in plant protein, fiber, and healthy fats. Combine it with raw vegetables such as cucumber, carrots, bell peppers, or broccoli for a healthy and filling snack. It’s simple to make ahead and ideal for sweltering summer afternoons.
7. Avocado
Avocados are a fruit, and a good one for blood sugar regulation. With almost no sugar and loads of healthy fats and fiber, they delay digestion and keep energy steady. Avocados also pack vitamins E, C, and B6, points out Chris Mohr, PhD, RD. Spread one on whole grain bread, mash it for guacamole, or toss it with a salad for a creamy, heart-healthy kick.
6. Summer Berry Salad
Berries are among the most diabetic-friendly fruits. They are sweet, juicy, and have a low glycemic index. Mix strawberries, blueberries, raspberries, and blackberries with a spritz of lemon juice and a few sprigs of fresh mint for a light summer salad. Urgent Care of Fairhope presents berries as being rich in fiber and antioxidants, and thus ideal for snacking or light desserts.
5. Greek Yogurt Parfait
For a chilled and creamy snack, top plain nonfat Greek yogurt with fresh fruit and a dash of chopped nuts. It’s an excellent source of probiotics and protein, and when you avoid flavored yogurts, you also skip added sugar. Per Diabetes Food Hub, a good serving is ½ cup yogurt, ¼ cup berries, and a spoonful of nuts. It’s satisfying, balanced, and a quick fix to assemble.
4. Watermelon
Watermelon is a summer treat—and no, it can be included in a diabetes diet. Although its glycemic index is high, its glycemic load is low since it is composed of water. One cup of chopped watermelon is refreshing and carb-low. Combine it with a protein snack such as a handful of almonds or cottage cheese to maintain a stable level of blood sugar.
3. Grilled Vegetable Skewers
These are a summer barbeque staple. Thread vegetables such as zucchini, bell peppers, cherry tomatoes, and mushrooms onto skewers, brush with olive oil and herbs, and toss them onto the grill. They’re low-carb, high-fiber, and packed with flavor. They also add a splash of color to any picnic or backyard party.
2. Kiwi
This small yet powerful tropical fruit is a good source of natural sugar and fiber. A single kiwi holds approximately six grams of natural sugar and three grams of fiber, making it ideal for blood sugar control. Cassandra Padula Burke, RDN, CPT, suggests eating kiwi with strawberries for a tasty and nutrient-rich snack. It is tangy, cool, and full of vitamin C and potassium.
1. Homemade Fruit Popsicles
When the heat truly takes hold, cool off with homemade fruit pops. Simply puree your favorite berries with some plain low-fat Greek yogurt, pour into molds, and freeze. Urgent Care of Fairhope recommends strawberry or blueberry, but feel free to add some kiwi or mango too. The frozen pops are naturally sweet, rich in nutrients, and without added sugars.
Diabetes doesn’t have to keep you from summer fun or flavor. By making the right snack choices, you can have a blast all summer long and still maintain your blood sugar levels. Don’t forget to drink plenty of fluids, keep your snacks cold, and tune in to your body. Whether you’re at a barbecue, on a hike, or simply spending a lazy day in the sun, these snacks will have you feeling good and staying energized all summer long.