For diabetics, the best biscuits are those low in sugar, high in fiber, and made with whole grains, like millet cookies, oatcakes (Nairns), wholemeal crackers (Vita-Weat), or sugar-free options (Gullon), focusing on moderation and checking labels for low sugar (<15g/100g) and low Glycemic Index (GI) to prevent blood sugar spikes, while recipes using oats, nuts, or whole wheat are also great choices.
Other options to consider(161)
McVities Digestive High Fibre Biscuits are a high-fibre, trans fat-free snack with 0% added sugar. Made from whole wheat, they have very few calories, making them suitable for people with sugar or cholesterol concerns.
Myth 1: You need special foods if you have diabetes
Foods like chocolate, cakes and biscuits marketed towards people with diabetes may be sugar-free, but this doesn't make them a good choice. They are often still high in saturated fat and calories and the sweetener used can have a laxative effect if too much is eaten.
Choose low GI foods which include sourdough and seeded breads, most fruits (except watermelon), sweet potato, rolled oats, natural muesli, porridge, ryvitas and vita weats, doongara rice, quinoa, wholemeal pasta, buckwheat, rice vermicelli noodles, legumes, yoghurt, milk and honey.
Low-fat cheese and whole-wheat crackers
Cheese provides protein, while whole-wheat crackers add dietary fiber. Choose a healthful type of unprocessed cheese. Whole-wheat and whole-grain crackers have lower glycemic index scores than white varieties, meaning that they have less of an impact on blood glucose levels.
Plain types, such as rich tea, digestives, Hob Nobs, fig rolls, garibaldi, ginger nuts, marie biscuits, rice cakes, breadsticks, oatcakes and rye crackers. No added sugar squash, diet fizzy drinks or slimline drinks. Sugar-free flavoured waters. Cocoa made with low fat milk and sweetener.
Examples of the worst foods for diabetics include:
Foods to try instead
1 small glass (150ml) of pure fruit juice or smoothie a day. 1 to 2 plain biscuits such as Rich Tea, Oatcakes, Ginger or Garibaldi. A small serving of low fat milk puddings such as rice pudding, semolina or low fat custard. 1 scone/ crumpet/ small currant teacake or 1 small slice of malt loaf.
10 delicious biscuits that meet the low sugar guidelines
What makes a good snack for diabetes? Whether you have diabetes or not, the best snacks to choose are fresh fruit, vegetables, nuts and whole grains. “These options are packed with fiber, healthy fats, vitamins and minerals,” she says.
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For example, dark chocolate is a richer, less sweet alternative to white or milk chocolate. Some people with diabetes enjoy fruit as a filling and nutritious substitute to satisfy a sweet craving. Fruits like mashed banana or applesauce can also be used to naturally sweeten baked goods.
Other snacking options include unsalted nuts and seeds, oatcakes, rice cakes, wholegrain crackers, or unsweetened yogurts.
Fruits to avoid with diabetes
While you don't need to avoid these high glycemic fruits, you should limit or eat them in moderation: Bananas. Mangoes. Pineapple.
Too much sodium and fat can lead to heart disease, which diabetic people are already at a higher risk for. While people with diabetes can enjoy bacon or ham for breakfast, it's best to enjoy these processed meats in moderation.
Potatoes that are boiled, baked, or mashed can be a part of a diabetic-friendly diet. Research shows that eating French fries often raises type 2 diabetes risk—but other forms of potatoes don't. Baking, boiling, or mashing potatoes avoids the adverse health effects of deep frying.
Many manufactured biscuits and crackers contain saturated fats. Eating extra biscuits, crackers or cake may raise blood glucose levels above desirable levels. Watch the quantity eaten. If the cracker or biscuit has a flaky texture it could be high in fat.
Include more nonstarchy vegetables, such as broccoli, spinach, and green beans. Include fewer added sugars and refined grains, such as white bread, rice, and pasta. Focus on whole foods instead of highly processed foods as much as possible.
The #1 worst food for blood sugar is sugary drinks (soda, fruit juice, sweetened teas) and other highly processed sweets like candies, donuts, and baked goods, because they contain refined sugar and low-quality carbs that cause rapid, sharp blood sugar spikes with little nutritional value, leading to weight gain and insulin resistance. Fast food, processed snacks (chips), and some energy bars also rank high on the list of offenders.
What kinds of cheeses should diabetics avoid? Unless you really love them, processed cheese like American cheese and those that are low fat are best to consider off-limits. Processed cheese often has a variety of additives that can impact the carbohydrate, fat, protein and sodium content in unpredictable ways.
If you have diabetes and are using a carbohydrate counting meal plan, choose a snack that has 15 to 30 grams of carbohydrate, unless your meal plan includes more. Snacks with 15 grams of carbohydrate include: 17 grapes. 7 Ritz crackers.
Delicious grab-and-go snacks