Type 2 diabetes hinders the mechanisms by which the body regulates and processes sugar as fuel for energy, leading to excess sugar in the bloodstream. Typical type 2 diabetes symptoms include fatigue, increased hunger or thirst, numbness or tingling in the hands and feet, unintentional weight loss, and blurred vision.

Two interrelated problems cause type 2 diabetes. Firstly, the cells become insulin-resistant and don’t take in enough sugar, and secondly, the pancreas can’t produce enough insulin to manage blood sugar levels. One of the best ways to reduce the damage of type 2 diabetes or prevent prediabetes from progressing into diabetes is to eat healthy foods. Thankfully, if you have a sweet tooth, you can enjoy treats that are sweet, easy to prepare and safe to eat as a person with diabetes. Here are some treats you can safely enjoy as a diabetic or prediabetic:

1. Chia pudding

Chia seeds provide loads of nutrients and antioxidants while also being low in calories and carbs. Most of the carbs come from fiber, which digests differently from sugars and starches. Because of the fiber content, you will stay satiated for much longer. Chia pudding is a simple, filling snack that only takes three ingredients to make:

• Chia seeds
• Unsweetened almond milk
• Preferred sugar-free sweetener (such as stevia or monk fruit)
• Optional toppings like whipped cream, strawberries and mint leaves

To prepare a tasty chia pudding treat:

• Measure one tablespoon of chia seeds for every ¼ cup of almond milk. Adjust the amounts for your preferred serving size, but you will want to maintain this ratio for the best consistency.
• Mix the chia seeds into the milk until all the seeds are absorbed and evenly distributed. Once you finish, wait a few minutes and mix it once more to keep the chia seeds from clumping up.
• Mix in your preferred sweetener.
• Cover and refrigerate your pudding for at least one hour. This treat is best when you let it sit overnight.
• Once the chia seeds have absorbed the almond milk, add your optional toppings and enjoy.

2. Cottage cheese cup with berries

Cottage cheese is an excellent tool in your food arsenal to manage your blood sugar levels. Not only does it have a low amount of natural sugars, but it’s also rich in fat and protein. Best of all, it’s quick and easy to make if you’re strapped for time. The only ingredients you’ll need to make this treat are:

• ½ cup cottage cheese (low fat or fat-free)
• Optional toppings, such as pomegranates, blackberries and coconut flakes

Here is how to prepare a quickly cottage cheese cup with berries:

• Place the cottage cheese in a blender or food processor and pulse it until it’s smooth and creamy. This process will take roughly two to three minutes.
• Add your preferred toppings.
• Enjoy immediately or store it in your fridge in an airtight container for up to 24 hours.

Remember that when you whip your cottage cheese, it won’t last as long as it would if it were unwhipped. Only whip the cottage cheese when you know you’re going to enjoy it within 48 hours.

3. Yogurt and granola

Yogurt can be tricky for people with diabetes. As diabetics should only have yogurt with little or no fat and minimal amounts of added sugar. You will also want to watch your serving size with granola. A single cup of homemade granola can have upwards of 597 calories. Coupling this with yogurt can skyrocket your calorie intake with minimal benefits for doing so. So to safely enjoy this treat, stick to the following:

• Six to eight ounces of fat-free yogurt.
• Between ¼ to ⅓ cup of homemade granola for the healthiest version of this snack.

If you don’t want to make your granola, find granola with only 4-6 grams of sugar per serving.

4. Apple slices and nut butter

Apples are a surprisingly healthy option for people with diabetes. Almost 20% of carbs in apples come from fiber. Fiber helps slow sugar absorption and prevent blood sugar spikes. Apples also contain polyphenols in their skins that protect against type 2 diabetes. You can also combine apple slices with nut butter to add protein to your snack without spiking your blood sugar. To prepare:

• Choose between peanut butter, almond butter and cashew butter. You can also find mixed nut butter brands with chia seeds, flax seeds and more to add more flavor and nutrients to your snack.
• Opt for nut butter brands that have as few ingredients as possible. You want brands that ideally have only nuts and minimal amounts of salt.