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Grapes: A Yummy and Healthy Snack for People with Diabetes

Grapes make a great snack for people with diabetes because they are a low-glycemic food. This means that they won’t cause blood sugar levels to spike as quickly. They are a good source of fiber and antioxidants, too. Here's how else grapes can be a delicious snack!


When you have diabetes, it’s important to choose snacks that will help you keep your blood sugar levels in check. But that doesn’t mean your snacking options have to be boring.

Grapes are a delicious and healthy snack option for people with diabetes.

Grapes are a low-glycemic food, which means they won’t cause your blood sugar levels to spike. They’re also a good source of fiber, vitamins, and antioxidants. All of these nutrients can help you manage your diabetes and improve your overall health.

Grapes are a delicious and healthy snack choice for people with diabetes. Here’s why!

Why choose grapes for a snack?

Grapes are a low-glycemic food, which means they won’t cause your blood sugar levels to spike. Grapes have a glycemic index of 53.

Grapes are also a good source of fiber and antioxidants. Fiber helps to slow down the digestion of carbohydrates, which can help to prevent blood sugar spikes. And the antioxidants in grapes may help to protect against some of the complications of diabetes.

To get the most benefit from grapes, try to eat them with the skin on. The skin is where most of the fiber and antioxidants are found.

You can eat grapes on their own or add them to a healthy snack mix. Try pairing them with nuts or seeds for a satisfying crunch. or add them to a yogurt parfait for a sweet treat.

Plus, grapes are packed with antioxidants, which have been shown to help reduce the risk of diabetes-related complications such as heart disease and stroke. They contain polyphenols, antioxidants that have been shown to help improve insulin sensitivity.

They’re also a good source of fiber, which helps slow down the absorption of sugar into your bloodstream. This can help you regulate your blood sugar levels and improve your digestive health.

Can people with diabetes have grapes as a snack?

The short answer is yes – and grapes are an easy snack to prep!

Make sure to wash grapes before eating them to remove any pesticide residue. And always keep an eye on your portion size, as grapes are high in natural sugars.

You can eat grapes by themselves as a quick and easy snack. Or, if you’re looking for something more substantial, try adding them to a salad or yogurt.

To get the most benefit from grapes, choose fresh or frozen ones over raisins or other dried fruits. And be sure to eat them in moderation. A serving size for grapes is about 1 cup (150 grams).

Keep in mind that pairing grapes with a protein or fat source can help to slow the glucose spike

You can eat them fresh or frozen. And there are plenty of ways to enjoy them!

Here are a few ideas:

• Enjoy a handful as a quick and easy snack on the go, paired with some lean protein like boneless, skinless chicken, or turkey.

• Add them to your favorite salad.

• Use them to make a healthy and refreshing fruit smoothie.

• Make a tasty grape sauce to top off your favorite chicken or fish dish.

What’s more, grapes are a good source of vitamins K and C, as well as manganese and copper. All of these nutrients are important for people with diabetes.

Which varieties of grapes are best for people with diabetes?

Red grapes are a good choice for people with diabetes because they have a low glycemic index. But all varieties of grapes are a healthy snack option.

Look for grapes that are plump and firm with smooth skin. Avoid grapes that are bruised or have wrinkled skin.

And, of course, organic grapes are the best choice to avoid pesticide residue.

No matter how you enjoy them, grapes make a delicious and nutritious snack for people with diabetes. So go ahead and indulge in this sweet treat!

So next time you’re looking for a healthy and delicious snack, reach for some grapes! Your body (and taste buds) will thank you.

Get some more delicious diabetes-friendly recipes and snack ideas on HangryWoman.com!

Best snacks for diabetics | easy snacks that don't spike my blood sugars | The Hangry Woman
About Mila

Hi! I'm Mila.

I’m an Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen!

Hangry Woman is for anyone with diabetes – regardless of type.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals. Plus, you get video cooking demos, essays on life with diabetes, and lots of weekly joy.

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