Diabetes and trail mix can go hand in hand…!
This article serves you with the diabetic-friendly, customizable trail mix recipe you may enjoy every day.
Keep reading to find out what health treasures I’ve got for you today.
What is a Trail Mix?
Trail mix is a portable snack blend, typically combining nuts, seeds, and dried fruit for a burst of energy and nutrients.
Lightweight and shelf-stable, it’s ideal for hikes and adventures, offering a sweet and nutty mix of textures and flavors.
You can customize your own or grab a pre-made mix for a quick, satisfying snack on the go.
Is Trail Mix a Good Snack for Diabetics?
Trail mix, as a blend of nuts, seeds, and dried fruit, can be a tempting snack for people with diabetes. Here is why:
- Fiber: Nuts and seeds are rich in fiber, which slows down blood sugar absorption and promotes satiety. This can be beneficial for managing blood sugar levels besides offering other health benefits like relieving constipation.
- Unsaturated Fats: Many nuts and seeds contain healthy unsaturated fats, which improve heart health and can benefit diabetics.
- Magnesium: Trail mix can be a good source of magnesium, a mineral essential for insulin regulation.
Simply put, trail mix can be a healthy and convenient snack for diabetics, but it’s crucial to choose wisely, focus on portion control, and monitor your blood sugar.
With careful selection and moderation, trail mix can be a delicious and nutritious addition to your diabetic-friendly diet.
Low Carb, Fiber and Protein Rich, Healthy Trail Mix Recipe for Diabetics
This protein-packed, fiber-rich trail mix is perfect for diabetics seeking a satisfying and blood-sugar-balanced snack.
With low sugar and low-carb ingredients, it keeps your energy levels up without spikes.
Feel free to adjust the quantities to your preferences and dietary needs.
Ingredients
- 1/2 cup raw almonds (skin on)
- 1/2 cup raw walnuts
- 1/2 pistachios
- 1/2 cup peanuts (unsalted)
- 1/2 cup unsweetened shredded or thinly sliced coconut
- 1/4 cup roasted pumpkin seeds
- 1/4 cup dried figs
- 1/4 cup chopped pitted dates
- 1/8 teaspoon ground cinnamon (optional)
- 1/8 teaspoon ground ginger (optional)
Instructions
- Preheat the oven to 300°F (150°C). Spread almonds, peanuts, and walnuts on a baking sheet and toast for 10-15 minutes until lightly browned and fragrant. Or dry roast these nuts in a pan for 3-4 minutes on a low flame.
- Cool the toasted nuts slightly.
- Combine all ingredients in a large bowl and stir gently to mix.
- Add cinnamon and ginger if desired, for a warm and spicy touch.
- Store trail mix in an airtight container in a cool, dark place for up to 2 weeks.
Customization
- Choose high quality, organic ingredients to maximize the health benefits.
- You may also substitute nuts with seeds like pecans, hazelnuts, or chia seeds.
- You can alternate dates or figs with other low-sugar dried fruits like unsweetened dried peaches, dried raspberries, and blueberries. Avoid adding other dried fruits like raisins, cranberries, and cherries.
- If you don’t have any nuts out of these, you may double up some other high protein nut in the recipe. It won’t affect the nutrition a lot, for I’ve selected all these ingredients for the low-sugar trail mix carefully.
- You reduce the calories and you can also add fox nuts which contribute to good gut health and constipation.
- Experiment with spices like nutmeg or cardamom for different flavor profiles.
Trail Mix Nutrition Facts (35g Serving)
| Nutrient | Amount | % Daily Value (Men) | % Daily Value (Women) |
| Calories | 175 | 7% | 8% |
| Fat | 13 g | 20% | 16% |
| Protein | 5.26 g | 11% | 11% |
| Carbohydrates | 14 g | 5% | 5% |
| Fiber | 3.75 g | 10% | 15% |
Additional notes:
- This table represents the nutritional information for a single serving (35 grams) of the trail mix recipe described in the article.
- Daily Value (DV) percentages are based on a 2,000 calorie diet.
- The nutrient values may vary slightly depending on the specific ingredients used.
Enjoy Responsibly:
- Stick to 1/4 cup (35g) per serving.
- Pair with protein or healthy fats like yogurt or cheese for optimal blood sugar control.
- Monitor your blood sugar levels after consuming trail mix to understand its individual impact.
- Pair the trail mix with a protein source like yogurt or cottage cheese for a more balanced snack.
Remember, moderation is key.
Enjoy this delicious and nutritious trail mix as part of a balanced, diabetic-friendly diet!
Why is this Trail Mix Best for Diabetics and Those Dealing with Insulin Resistance?
As compared with popular trail brands, this diabetic-friendly homemade trail mix packs 40% more fiber, 20% more protein, and 20% fewer carbs. It also has less sodium. Yet, the actual magic lies in its high fiber content, which prevents blood sugar spikes when enjoyed in moderation.
Here is a break down why this trail mix is a better option for you:
Low-Carb & High-Fiber Powerhouse
This trail mix packs a double punch for people with diabetes and those with insulin resistance. It boasts 20% fewer carbs than popular brands while offering 40% more fiber. This winning combo keeps your blood sugar stable, preventing unwanted spikes.
Any proof?
Yes, you can check out Justin Richard on Instagram, testing his blood sugar after eating dates–individual response varies, though.
Protein & Healthy Fat Boost
Packed with 20% more protein than store-bought mixes, this recipe keeps you feeling full and satisfied.
The healthy fats from nuts and seeds provide sustained energy without crashing. Contrarily, the store bought trail mixes have nuts roasted in unhealthy fats like palm oil. So, they also carry additional calories.
Sugar-Smart Sweetness
Forget sugary dried fruit!
This high-fiber, low-carb trail mix relies on naturally sweet dates and figs for a touch of sweetness without the glycemic surge. Plus, the cinnamon and ginger add warmth and flavor without added sugar.
Nutrients on Point
This mix delivers essential nutrients like magnesium, vitamin E, and antioxidants that support overall health and well-being.
Low Sodium
This trail mix recipe forbids adding any sodium or sourcing salted ingredients for the recipe. So, except for the natural sodium and other mineral content of the ingredients, it doesn’t have any additional salt. So, it makes a great choice if you’re watching your sodium intake for better health.
Customizable & Delicious
Freedom is what everyone loves…!
With this diabetic-friendly trail mix, you can adjust the ingredients to your preferences and dietary needs.
Make it nut-free, add dark chocolate chips, or swap out the dried fruit for berries.
So ditch the sugary, less fiber store-bought mixes and whip up this homemade trail mix for a delicious and diabetes-friendly snack that fuels your body the right way.
So, here You have your Diabetes Friendly Trail Mix.
Enjoy this trail mix in moderation as part of a balanced, diabetic-friendly diet. Remember, portion control is key!
Disclaimer
This information is for educational purposes only and doesn’t replace professional medical advice. Consult a doctor for any health concerns, personalized diagnosis and treatment.
